Today, all fitness clubs are equipped with fitballs. What is it, how to choose the right fitball, does it help you lose weight, fitball exercises and answers to other questions you will find in this article! I’m telling from personal experience, because I have a fitball at home and I often practice on it.!
What is fitball?
Fitball is a special ball that is used to perform a wide range of physical exercises. It was originally designed for people with back problems. This ball helped to strengthen the corresponding muscles, improve posture, recover from operations and injuries. The championship in the development of fitball, according to sources, belongs to a Swiss physiotherapist. But soon the scope of the ball began to grow, leaving the group of projectiles for rehabilitation. Therefore, fitballs began to appear in fitness centers and even at home.
What is useful fitball?
Regular fitball exercises are a great way to strengthen the muscles of the whole body, improve posture, cope with problem areas, and even lose weight. The result is a toned, slender body.
What exactly do fitball classes give? Answers from:
- correct posture: each fitball exercise, not to mention specially designed complexes, strengthens the back muscles without overloading it. The muscles that make up the corset for the spine are involved. Physiotherapists note an improvement in posture after regular exercise on the fitball. Try it too!
The fact is that after active physical exercises on the fitball itself, you can relax, stretch your back and all your muscles. This, it seems to me personally, is the healing effect of the fitness ball.
- Increased endurance and muscle strength: fitball exercises involve all muscle groups (checked on myself). Increased muscle tone and strength.
- Trained vestibular apparatus and good coordination of movements: even if you only swing the press on the fitball, you still need to keep your balance. For the first time, it is even difficult to perform basic exercises, which looks so beautiful and easy in pictures in fashion magazines. Fitball now and then will seek to roll away from you. You have to get used to being focused. Soon you will stop noticing that all your muscles are in good shape, and you easily do the second or third repetition of the fitball exercise without falling off it.
- Flexibility: classes on a fitball allow you to very effectively stretch your muscles, knead your joints.
- In addition, exercises on the fitball, namely the shock-absorbing function of the ball, unloads the spinal column, improves metabolism and blood supply to all parts of the body, internal organs, strengthens the work of the cardiovascular, respiratory, and nervous systems.
- Good mood: playing with a big bright ball is very fun and interesting)
Fitball is the only projectile, classes on which require the simultaneous coordinated work of the motor. vestibular, visual and tactile apparatus.
I want to note that the exercises on the fitball are not exhausting and rather gentle (unless, of course, special aerobic complexes are not taken into account). They do not give the “wrong” load on the legs and back. For this reason, people can engage in fitball different ages, genders and health conditions. Nowadays, very common exercises on the ball for babies and pregnant women. Do not lag behind them and the elderly people of Europe. We are just developing this direction. Fitball exercises can be performed for people with varicose veins.
Probably, every person at first had a fear that the ball would burst. Do not be afraid! A properly selected fitball can withstand not only your weight, but more!
Fitball exercises. Contraindications
Despite the miraculous effect of the fitball on the whole body, exercises on it still have some contraindications. Doctors do not recommend exercising on a fitness ball for those who have: severe diseases of the cardiovascular system; herniated discs; pathology of internal organs.
From myself, I note that there are different techniques for performing exercises on a fitball. You can choose the most suitable for your case. There are calmer complexes, there are strength and cardio workouts that contribute to weight loss (of course, with a normal daily routine). Before you start exercising on a fitball, consult your doctor and trainer! Pick also the time when you. 
As I have already noted, a properly sized fitball will contribute to good training results. Yes, and it is more convenient to work on it. On a ball that is too large, the exercises will not be performed to the full extent, you will roll off it and not reach the floor with your feet and hands (in the prone position, sitting). A small ball will put a lot of stress on the legs, joints, and slip out. Therefore, there are two main ways to determine the size of the fitball you need.
Method one. Sit on a fitball. Put your feet together in front of you, keep your back straight. In this case, the angle in the knee joint should be exactly 90 degrees. It is worth noting that the degree of "puffiness" of the fitball plays a role in this. The ball should not be hard, and vice versa, it should sag a lot under your weight. Perhaps you need to deflate or inflate the fitball a little, then the desired degree will be equal to 90 degrees.
Method two. This method is more accurate and correct, in my opinion. Thus, you can even buy a ball as a gift. You only need the height of a person.
Fitballs differ in diameter. There are balls from 45 to 85 centimeters in diameter. Each indicator corresponds to a certain height of a person.
I present to you table “How to choose a fitball”, where in the first column there will be the size (diameter in centimeters) of the fitball, and in the second - the person’s corresponding height:
- 45 cm - below 152 cm
- 55 cm - from 152 cm to 164 cm
- 65 cm - from 164 cm to 180 cm
- 75 cm - from 180 cm to 200 cm
- 85 cm - from 200 cm
Each ball is marked with the maximum allowable weight of a person. You can jump, lie on your fitball - it will not burst)
There are several types of fitballs:
- a simple smooth ball is the most common option for fitness clubs and for the home;
- ball with ears - for additional support and balance (more often used for children's activities and for exercise by pregnant women);
- ball with bumps - massage fitball.
The fitball is inflated with a special pump, which is often included (manual). You can buy a fitball at any sports equipment store or online store. Prices are different, depending on the manufacturer, size, configuration and purpose.
Fitball exercises. I want a slim and fit body!
All fitball exercises can be collected in complexes. There are a huge number of them: to improve flexibility, to strengthen the muscles of the back, for the press, for legs, for arms, for tightening the buttocks, for working out the pectoral muscles and muscles of the shoulders ... There are countless types of exercises: twisting, plank, walking, turning, push-ups, passing the ball, squats, bridge, lunges and others. In addition, you can combine fitball exercises with, for example, exercises with dumbbells.
Performing exercises on a fitball CORRECTLY is not easy. Especially at the beginning of your acquaintance with a sports instrument. Keeping balance, tensing all the muscles so as not to fall off the ball, and even performing turns, twisting or planking - requires a lot of effort. Therefore, fitball exercises lose weight help too. As a result, you will get not only a slender, but also a toned body with beautiful reliefs (you need to add and to REGULAR exercises).
I offer you some useful video exercises on fitball. Full body exercises:
Fitball exercises for weight loss. Very vigorous workout
Do you play fitball? What results have been achieved?
Greetings, dear readers! A healthy lifestyle and sports prolong life. There are many exercises to support health, flexibility, endurance and strength. Fitball is a fairly popular topic among those who want to lose weight, develop flexibility, and improve the general condition of the body. What is fitball?
On the Internet you can find many exercises with this wonderful inventory. But before you start training, you should understand its features.
What is a fitball and varieties of a miracle simulator
Fitball, or fitness ball, came to us from Switzerland. It was first used by physiotherapist Susan Klein Vogelbach. The positive results of the treatment, which were achieved much faster than classes without a ball, gave this equipment great popularity.
Later it began to be used in gymnastics, in exercises for body shaping. Nowadays it is difficult to imagine a fitness club without this equipment. The peculiarity of training on a fitball is that there is no load on the legs. During classes, the figure, posture are corrected, and the mood also rises: it's great to jump on the ball and remember childhood.
In order for the training to go smoothly and successfully, you should pay attention to the quality and basic parameters of the fitball when buying.
Careful inspection of the ball at the time of purchase will help to avoid problems with its further use. The ABS or BRQ marking means that the ball will not burst when punctured, but will slowly deflate the air. The inventory should not smell of rubber.
It should be elastic, the palm should easily spring when pressed. The absence of wrinkles and noticeable seams is another parameter worth paying attention to. A neatly soldered nipple speaks of a quality product.
It is best to choose a fitball in sports stores and from well-known brands so that there are no problems later. A quality ball will last a long time.
A huge selection of fitballs on the market will allow you to choose what is right for you. Most balls vary in size and surface. When buying, pay attention to the height of the person who will practice on the ball.
The greater the growth, the larger the ball. A diameter of 45-65 cm is suitable for people with a height below 152 cm to 180 cm. With a height of 180 cm, choose a ball with a diameter of 75-85 cm.
There are fitballs with a smooth surface and with pimples. This parameter does not affect the effectiveness of training in any way. It all depends on individual preferences.
Indications and contraindications for use
Studies by New Zealand scientists have shown that the fitball is the only equipment in which all muscle groups are involved in training.
Subject to proper nutrition and daily routine, as well as regular fitball exercises help to lose weight. Surprisingly, in one hour of training, a person drops up to 400 kcal. To adjust the right nutrition, use the manual "Weight down! Negative calorie effect .
In addition to excess weight, training with the ball helps to improve the general condition of internal organs, get rid of varicose veins and arthritis. When exercising on a fitball, the work of the cerebral cortex increases, the work of the intestines, stomach, and liver improves.
Swings on the ball are similar to hippotherapy, as you must constantly maintain balance. Coordination of movements develops, posture improves.
Recently, fitballs have been very popular among pregnant women. Ball training from Switzerland is one of the safest to do in such a delicate position. They help prevent a large number of stretch marks and weight gain, stretch the muscles of the pelvis and the whole body.
The body becomes flexible, which facilitates the process of childbirth. Many birth preparation centers actively use this method. Increasingly, fitball is used during childbirth. With exercises during labor, it is easier to endure contractions.
They reduce the load on the spine and help the fetus move faster through the birth canal. But it is worth remembering that the whole process must be carried out under the supervision of a doctor so as not to harm the child and mother.
As you know, massage and physical education are useful at any age, especially in the younger and older. Of particular value are classes on fitball for babies.
They help the baby quickly adapt to the world around him, get rid of hypertonicity, develop the vestibular apparatus and coordination of movements. The ball will come in handy during colic, as exercise improves bowel function. In order for classes to bring joy, certain rules must be observed:
- exercise no earlier than an hour after eating;
- the child and mother should be in a good mood so that the lesson does not cause negativity;
- observe safety precautions while driving.
It is important to keep the body in good shape at any age, especially in the elderly. Recently, older people have begun to include fitball exercises in their workouts, which serve as a prevention of cardiovascular diseases.
Despite all the usefulness of classes, there are some contraindications. You can not exercise on the ball with an intervertebral hernia, severe cardiovascular diseases and in the first trimester of pregnancy.
Have you tried fitball? Tell us about your achievements.
Sports activities should be useful and enjoyable. Fitball training is proof of this. If you want to get a toned body and strengthen the body, be sure to use this miracle ball.
See you soon!
Fitball is a large elastic ball that is used in sports and recreational training. It will be especially useful when performing exercises on the press, back and buttocks. Its plus is that it allows you to diversify home exercises, removing unnecessary stress from the spine. Once you get an idea of how to choose a fitball, you will greatly increase the effectiveness of your classes. After all, it will be tailored to your individual wishes, taking into account factors such as weight and height.
Tear resistance and ball types
The first thing to consider when choosing a home exercise machine is its safety. A high-quality fitball should have a built-in anti-burst system. In case of damage, such a ball will not burst, but will gradually begin to deflate. This system has the designations - ABS, anti-explosion or BRQ (technologies for the manufacture of projectiles with increased safety).
Beginners should pay attention to the presence of holders - horns, handles and staples. They are also relevant for children and pregnant women, as they simplify the training process and reduce the risk of injury. There are also fitballs with a stand in the form of legs. They help maintain balance.
The fitball can have a smooth or massage surface.
- The smooth ball is suitable for sports and fitness training, fitness for pregnant women and charging babies.
- The massage ball, studded with special tubercles, is designed for relaxation and exercise therapy. If you choose and use it correctly, it will be an ideal way to relax after a working day and will serve as a prevention of various diseases of the spine. Keep in mind that it is not suitable for fitness, as it is difficult to move across the floor.
Suitable size
Now it's time to decide on the main parameter of the fitball and choose the size that is right for you. The diameter of a standard fitball is from 45 to 90 cm and is selected according to height. It is important that the angle between the legs and hips of the person sitting on the ball is 90 °. So the body weight is distributed correctly, and the joints are not overloaded.
- For a child 5-10 years old, a diameter of 55 cm is recommended.
- For adults with a height of 150-170 cm, the diameter should be 65 cm.
- With a height of 170–190 cm - 75 cm.
- For taller people, it is correct to purchase a larger size - 85 cm.
There is another technique that allows you to correctly select the diameter of the football. It is based on the size of the hand, starting from the shoulder joint to the tips of the outstretched fingers.
- If the arm length is less than 55 cm, a diameter of 45 cm is required.
- If the measurement falls in the range of 56-65 cm, buy a fitball with a diameter of 55 cm.
- At 66–75 cm, a 65 cm ball will do.
- When the length is more than 75 cm, a larger fitball is selected (from 75 to 90 cm).
Does a person's weight affect the choice of fitball?
The ball can withstand a load of 300 kg, so the maximum allowable weight of the trainee, taking into account his active movements, is 130 kg. If your weight exceeds this mark, self-training with the ball may not be safe. In this case, it is correct to use the services of a coach. A ball that can support more weight can be ordered online or found in a large store. Its diameter is also selected according to the rules described above.
If you have any doubts when choosing a projectile, contact a consultant and try out the fitball you like. Pay attention to whether you manage to sit on it with a straight back. Beginners should choose a smaller size, as it is easier to perform exercises on it.
We select the color
If you plan to keep the ball inflated, be sure to pay attention to its color. The simulator can both fit into the color scheme of your interior, and act as a bright accent.
If the fitball is purchased for relaxation and yoga, choose the color according to your emotional state:
- red increases energy levels and strengthens the immune system;
- orange eliminates internal discomfort and charges with positive;
- blue gives a feeling of calm;
- brown helps to find harmony.
Quality control
How to make sure that the selected fitball is of high quality?
- The seams of the ball are invisible when inflated and do not cause discomfort when in contact with the simulator.
- The ball is inflated evenly and in finished form corresponds to the declared size.
- The composition of the material includes antistatic and dust does not stick to its surface.
- Good material is warm to the touch.
- The nipple covering the inflation hole is completely pressed into the surface and is not felt.
How much does a fitball cost? The price is affected by its diameter, equipment and color. A ball for home training can be purchased for an average of 600-1200 rubles.
How to inflate and store
Before the first use, the fitball must be inflated. To do this, you can use a regular hand pump, which is included in the kit. Keep in mind that the inflation process will be quite lengthy.
If necessary, the fitball can be inflated by mouth like a balloon or an inflatable toy, but it is better to use a bicycle pump. With it, you will inflate the fitball in a few minutes. This method has another plus - it greatly simplifies the storage of the simulator. You can simply blow it off after class and put it away in the box.
Those who prefer to keep the ball inflated are advised to put it in a cupboard or on a rack away from batteries and direct sunlight. It is also not recommended to store the fitball on a darkened balcony. A sharp drop in temperature at night can affect the condition of the rubber.
If the ball is still damaged, use rubber glue. If possible, it is better to purchase a special glue produced by the manufacturer of your fitball. After repairing and swapping, you can use it again for sports activities.
Use the ball on a smooth surface. If you are not sure that the projectile will not damage the floor, use a yoga mat. Fitball is designed not only for training and massage. You can replace your chair with it and use it while watching TV or working at a computer.
In winter, carry the ball inside the car, not in the trunk. Otherwise, it may freeze and, subsequently, be damaged.
The right fitball will make your workouts effective and increase the number of exercises available. When buying, you need to take into account a number of factors, but, most importantly, choose the right ball for height.
Fitball is a huge elastic ball that misses somewhere in the corner of every second gym. What is his feature? Why have fitball exercises gained such popularity and what do they give? About everything in order.
The meaning of fitball training
You know that there are many muscles in the human body. Do you know that there are a number of muscles that we cannot target in the gym, and which are located deep. They are not visible, but their role is great. These are stabilizer muscles that help the body maintain balance.
They help the body maintain balance. Due to their weakness, beginners cannot perform the basic exercises correctly. For example, while doing a squat, it happens that the legs can squeeze the weight, and for some reason the waist “walks” from side to side.
It's not about the weak press, although this is also not the least important. The problem is insufficient training of deep muscles - stabilizers.
Try to sit on a fitball and lift your legs off the floor. Difficult? Every now and then you are blown to the floor. You lose support, stability. This is the whole point of working with this ball.
By using it as an unstable support, you force the stabilizer muscles to tense up. When exercising on a fitball, you also affect those muscles that do not work when exercising on the floor or rug. Even if you just sit on the ball, these deep muscles will come into play.
Fitball training is called functional.
A bit of history
Ball gymnastics first appeared in Switzerland in the 1950s. And a physiotherapist developed this type of gymnastics as a rehabilitation course for people with cerebral palsy (this is a serious pathology in which the motor apparatus suffers).
Today fitball helps relieve acute periods in diseases of the spine (hernias, osteochondrosis) and even partially helps to cure them. Naturally, the fitball will not be able to restore the deformed cartilage, but it is easy to strengthen the necessary muscles that will become the support for the spine!
Along with TRX, fitball involves the vestibular apparatus, muscle motor functions, vision and tactile analyzers. That is, the training is complex, even if you do not notice it.
Fitball exercise groups
Here is the most complete classification of exercises using a fitness fitball:
- Rehabilitation exercises.
- Development of strength, balance, flexibility.
- Active leisure activities (dancing, massage, games).
The second group is of greatest interest to us, since our task is to become stronger and healthier.
The first group is very specific, to study it only guided by the Internet is a thankless task. If you have any injuries or diagnoses and want to correct the situation by training on the ball, consult with a rehabilitation doctor.
The use of a fitball as entertainment is a common thing. It will be most interesting to play with the ball for children (of course, the fitball needs a smaller size than the adult version). Relay races, group dances can be carried out using a standard fitball.
The second group, in addition to the development of strength qualities, is aimed at improving the mobility of certain parts of the body (for example, the hip joint).
Fitball training for strength, flexibility, coordination
The diameter of the ball should correspond to your height and be between 45 cm and 85 cm.
Classes on a fitball can be carried out without a preliminary warm-up if you are not going to do intense exercises. In the latter case, you need to warm up. You can warm up with the same fitball, or you can take a 5-10 minute run around the gym, around a fitness club or on a treadmill.
Gymnastics on a fitball can take place in the form of a complex, and in the form of single exercises. Here are the main ones.
Maintaining balance
Before studying a set of exercises on a fitball, you need to learn how to balance on this ball. This will be the first workout. Sit on the ball for 30 minutes, take your feet off the floor and try to keep your balance as long as possible.
If you fly backwards, put your hands up to soften the fall. Do the same when you roll to the side. In front of you, your legs will be insured, which you will press with your knees to your chest.
When you manage to keep your balance while stationary, move your pelvis to break it. This will complicate the task.
It makes no sense to immediately start doing other exercises, you will spend a lot of strength and energy on balance, rather than on the exercise itself.
Fitball warm-up
Fitness ball exercises can be done as a warm-up. For example, sit on the ball and jump on it with a straight back for 2-3 minutes, spin on the ball 10 times in each direction (depending on your vestibular apparatus). Try to move the fitball solely due to the movement of your pelvis.
A set of exercises for beginners and not only
These exercises on the fitball serve as gymnastics or even exercises. With their help, you will not increase muscle mass, but you can create an excellent toned figure.
We twist our hips
We sit on the ball, straighten our back, hands behind our heads, look forward. We twist the hips, drawing 20 neat circles clockwise and against it.
Feet rest on the floor and stand next to each other. Now you understand why working on a fitball is more suitable for girls.
Step march!
From the same position, raise your right and left knee in turn, as if you were on a parade ground. Imagine that you are a soldier on a parade.
Walking
This is a very interesting and enjoyable exercise as it massages your lower back and back. The bottom line is this: you sit on the ball, with your hands slightly behind you, lean on the ball. Your legs begin to walk in the literal sense, pulling your body along with you.
Ultimately, you will be lying on your back on the ball, and the pelvis will hang in the air. From this position, you will need to return back in the same step. No need to take giant steps, mince.
Squats
You will need a wall. The ball should be between your back and the wall. Orient the top of the ball to the level of your shoulder blades. Lean on the ball to keep it from falling. Squat 20 times. At a more advanced level, you can pick up dumbbells.
Raising the pelvis
This type of exercise on the ball tightens and strengthens the buttocks and pelvic muscles. It is done like this:
- Lie on the ball with your shoulder blades, the angle of bending the legs at the knee is 90 degrees.
- Lower the pelvis as far as possible to the floor, lift it up.
- In the future, after a month of training, you can use additional weighting in the form of pancakes of 5-10 kg. In this case, you need to press the ball to something so that it does not fly out from under you back.
Perform 15-20 times.
And the reverse version of this exercise on the ball - throw your legs on the ball (everything above the knees should hang in the air to the very shoulder blades). On the floor, you lie on your shoulder blades, your arms along the body also lie on the floor.
Lower your pelvis to the floor, lift it back up. Repeat the exercise 15-20 times. A more complicated option - there are no your shoulder blades on the floor, only your palms. That is, in the initial position, you are standing on your hands, and your feet are on the ball.
Hyperextension on the ball
Get on your knees, lie on the ball with your stomach so that your legs are as close as possible to the surface of the fitball.
Cross your arms behind your head, relax your back - you will push the ball and go lower, your back is rounded. Now your task, leaning on the fitball with your stomach, straighten your back.
Do the exercise slowly 15-20 times.
Press on the ball
Twisting or lifting the torso on the ball is done like this:
- Lie on the ball with your lower back. Legs either rest against the wall, or simply on the floor (it's harder).
- Bend at the waist as many times as needed.
If it’s easy for you, you can pick up a weighted ball or dumbbell and do this exercise with it. The number of repetitions is 15–20.
Dumbbell press and breeding
On the fitball, you can do different options for exercises with dumbbells on your arms, back and chest. For example, dumbbell presses or biceps curls.
On the one hand, these exercises are of little use in terms of muscle hypertrophy, since the springy effect of the ball will interfere with you. On the other hand, there are still benefits. But keep in mind that you can’t work with large weights on the ball.
