Home workouts: 20 exercises with fitball
Text: Karina Sembe
Homework is a well-forgotten trend that has returned. (hopefully forever). We have already compiled youТube-training sessions for beginners, fitness complexes based on yoga and even exercises with projectiles - from dumbbells to weights. Those who are not ready for the gland, we advise light artillery in the form of a fitball. With the help of a large elastic ball, you can achieve a lot: strengthen your back muscles and abdominals, improve your posture and make your body more flexible.
With all the variety of advantages, the main merit of the fitball is the development of muscle stabilizers. Even in order to climb up the ladder without much effort and harm to the body or bring a package with products to the house, it is necessary to maintain a certain balance and equilibrium, and this requires a precise fixing ability, for which the stabilizing muscles are responsible. Unlike muscle-engines, they do not participate in movement, but they are no less important because they fix the position of body parts and prevent damage during any, even the simplest movements. Regular fitball exercises will strengthen stabilizers and make life easier.
The feature of the fitball is that they significantly reduce the load on the lower limbs, which makes the exercises accessible for the elderly, as well as for varicose veins or damaged knee and ankle joints - certainly, under the supervision of a doctor. For those who do not have serious health complaints, but there is a desire to support him, we offer training with a fitball for various purposes.
Back
Examination of patients suffering from chronic pain in the lumbar spine, showed that the majority of patients have very low muscle stabilizer endurance and need to be strengthened. Training with a fitball is generally good for working on the muscles of the back, but there are targeted preventive exercises for the spine.
Press
Paying attention to the press in exercises with fitball, you use the entire muscular corset and develop stabilization. This effect is similar to the effect of yoga or Pilates, during which there is a static load on the deep muscles of the body.
Arms
Oddly enough, one of the most popular exercises for fitball is a dumbbell bench press. It's simple: an elastic ball gives the body an unstable support, so sitting on a fitball during a bench press, you are not just working on the deltoid muscles or biceps - the muscles of the body are involved (both engines and stabilizers).
Buttocks and legs
Fitball fans among fitness trainers have invented a lot of fun exercises for elastic buttocks and tightened hips. The key to success is still in the regular training and the number of repetitions.