Fitbol or Swiss ball - almost the first sports equipment, which is recommended to buy all those who wish to lose weight.Fitball Exercises for losing weight - really effective solution.First of all, a ball can be used for cardio and strength for the development and acquisition of a shapely, toned form, and for the development of balance.
Exercise with fitball can pregnant women, people with spinal cord injuries, and older persons.But those who have long been involved in fitness at home, will discover a new and more sophisticated versions of classic exercises.
Fitbol for weight loss: exercise program
These exercises with fitball - complex for the average level of training for all muscle groups.Takes three times a week, training days alternate with days of rest, and do not forget to follow the diet and lead an active life.
Perform 30 Extra steps in each direction.Take fitball up and take another 30 steps, but the ball is now displayed in the direction of motion of the hands.Do not lift it a
Then make 60 steps with a high knee lifting in place, fitball is put on the floor.
After that 1 minute jog lightly.
Then, grab a ball, as if his hands squeeze it inside, lift above his head and let down to the waist and legs at this time walk in a calm pace.
Then follow the simple 10-20 squats, holding the ball in front of him.
Then take the fitball, legs rests on the floor, and a little jump on the spot or moving around the room
Exercise for hips
Stand up straight, hold fitball inner thighs and squeeze as hard as you can.Fix the position for 60 seconds, try not to dismiss the pelvis backwards and "forced" draw the belly.
Then, without releasing the grip of the ball, perform jumps 20-30 on tiptoes.
Repeat 2-3 times since the beginning.
exercise on fitball to tighten the buttocks
Stand with your left foot put on a fitball, slightly bend the right leg, left leg revert fitball so that your figure began to resemble the letter "T".The left foot and the body in the same plane, the hands - before feeding.From this position, do 20 sit-ups in his right foot, keep your balance, pulling the press.
then repeat with left leg.
All you need to repeat the exercise 2-3 times since the beginning.
Exercise for hands and chest
Put shin on fitball, hands rest against the floor.Get position for push-ups.Slowly press 10 times, throwing elbows to the sides, palms wider than shoulders.
then put his hands under the shoulders and strictly press 10 more times, directing the elbows up, and forearm - along the hull.Repeat 2-3 times.
Then perform 30 jumping sitting on fitball in place and 30 jumps to the movement.
Exercise with fitball of the whole body
Take a starting position for push-ups, but roll the ball so that he was under the shins.Direct hands stand-ups.Belly retract, press the blades toward the spine, lower back does not bend.Hold this pose for 60 seconds.
Then slowly lift your right hand and pull it forward.Fix the position for 60 seconds and repeat with the left hand.
Finally, bending the legs and straining the lower press roll the ball to the stomach, and return back.Repeat the last move 20 times.
Do exercise 2-3 times since the beginning.
Exercise on the ball slimming belly
Lie on the floor, take the starting position for a classic twist, but hold the ball between the lower legs.Pull the ball to his chest, lifting the foot off the floor and twisting at the bottom of the press.From this position, send the ball in his hands, feet lower.The ball touch the floor behind your head, and from this position, twist the upper part of the press forward, the ball in front of him.Tell him "feet" and repeat the first 10-20 times.
Exercise is performed in 3-4 sets.
this exercise, lie on your back on the ball and relax.
fitball exercises for pregnant
Fitbol pregnant helps strengthen the muscles of the pelvic floor, take the weight off the waist and reduce back pain.
exercises for pregnant women on fitball - mini-complex for evening relaxation :
Exercise 1 Sit on fitball straight, pull your hands up his shoulders to his ears not overreach.Rolls the ball in circular motions from left to right and vice versa, to relieve the tension from the muscles of the pelvic floor.
Exercise 2 Move
fitball floor back, hands free to drop down along the sides, relax in this position for a minute.Then gently roll the ball under the lower back in a clockwise and counterclockwise.
gently rolling stone on the ball forward, so that it remained only the blade.Tighten your thighs and buttocks, output body parallel to the floor.Make sure that the position of a stable and secure position 10-60 seconds.You can then perform a "massage" of the thoracic spine, slightly moving the ball from side to side.
Exercise 4 Lie on your back on the floor, place a ball under the foot and rolled away.Let the legs lie on the ball as a pillow.Relax, carry the weight from one heel to the other, tapping his heels on the ball.
See also: How to eat during pregnancy, not to recover
How to choose a ball feetball?
best to selecting fitball, sit on it, your feet at the same time should stand still on the floor of the full stop, and hip - parallel to the floor.
You can also navigate the size, if your height:
- to 152 cm - 45 cm size feetball,
- 153-165 cm - 55 cm size of the ball,
- 166-185 cm - select fitball size 65 cm,
- above 186 cm - the size of the ball 75cm.
Fitbol with "horns" is required if you want to do exercises with jumps.A "bumps" on the ball will add a massaging effect.
Fitness trainer Elena Selivanov - especially for http://www.AzbukaDiet.ru/.