Exercise with the ball: for the press, for the back, for weight loss. Exercises for children with a ball

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Exercise with the ball: for the press, for the back, for weight loss. Exercises for children with a ball
Exercise with the ball: for the press, for the back, for weight loss. Exercises for children with a ball
Anonim

Most people in today's world lead a sedentary lifestyle, which is bad for their he alth. Recently, exercises with the ball at home have become increasingly popular, which do not take much time and can develop coordination of movements, strengthen back muscles and correct posture. Now it has become even more pleasant to put the figure in order.

What is a fitball

Fitball is a universal purchase that will help you lose extra pounds, achieve flexibility and a flat stomach.

ball exercises
ball exercises

Exercise with a gymnastic ball involves several muscle groups at the same time, which is difficult to achieve with conventional training. It is necessary to constantly maintain balance, which leads to the rapid burning of calories. This simulator was created in Switzerland by the doctor Susan Kleinfogelbach for the rehabilitation of people with spinal injuries. But doctors began to notice that the ball is able to develop coordination of movements, improve blood circulation and metabolism, speed up the regeneration process and tone the human vestibular apparatus. Thanks to this kind of research, ball exercises are now at the forefront of the fitness world, improving body shape and shaping posture.

How to choose a fitball

Only the right ball is not capable of causing harm and will help to achieve a positive result in a short time.

fitness ball exercises
fitness ball exercises

When buying, the first thing you should pay attention to is the material from which it is made. The ball must be homogeneous, dense, withstand a weight of more than 150 kg, and not have a pronounced specific smell. It is better to choose the size of the projectile in the store by sitting on it. In this position, there should be a right angle between the lower leg and the thigh, otherwise exercises with a fitness ball will put a lot of stress on the joints. If there is no possibility to “try on”, then the choice is made according to the person’s height. The picture above shows what height of what diameter you need to take the ball.

A simple complex for a perfect figure

Thanks to the fitball, you can get rid of excess weight without grueling diets, performing only exercises with a weight loss ball. The complex is suitable even for beginners, because it is not particularly difficult. It is worth adhering to the basic rule: warm up the muscles before each workout, which will not only prepare the body for the load, but also minimize the risk of injury. For a warm-up, it is recommended to make thirty translational movements in each direction, first without the ball, and then, with a step, raise the projectile up above your head.

Slimming Complex

1. Exercise to burn excess fat from the thighs. IS: Lie on the floor with your legs extended and your heels on the ball. Then, when lifting the hips up, the fitball rolls up to itself, the muscles of the buttocks tighten. The knees should be at a right angle. Repeats 15 times.

gymnastic ball exercises
gymnastic ball exercises

2. Exercise to keep the abdomen and hips in good shape. IP: standing. The ball is strongly clamped by the inner surface of the thighs. It is necessary to tighten the muscles of the thighs and pull in the stomach, hold in this position for 1 minute, and then jump on your toes about thirty times.

3. Exercise for tightening the buttocks. IP: stand facing the ball, put your left foot on it and roll it back, while the right leg should be slightly bent. Stretch your arms forward and sit down 20 times, then change your leg.

4. Exercise for a beautiful press. IP: lie on your back, stretch your legs, lower your outstretched arms with the ball behind your head. You should simultaneously raise your arms and legs up as high as possible, move the ball from your arms to your legs, holding it tightly with your shins, and lower yourself back. Repeat these exercises with a gymnastic ball 15 times.

5. To strengthen the muscles of the hands. IS: lie on your stomach, put your legs and hips on the ball, hands rest on the floor, elbows are straight. When push-ups, you need to strain the press and lower yourself as low as possible. Do twelve repetitions.

After the set of exercises with the ball is completed, it is recommended to do a stretch to strengthen the ligaments and joints. Thus, the result will be fixed.

Basketball and fitness

Basketball is great for training at home, not just in the gym. You don't need any special physical preparation for the lesson. All it takes is about fifteen minutes of free time and a ball. If you do everything right, the result will not keep you waiting. Basketball exercises will help strengthen the muscles of the abdomen, back, legs, and improve posture.

Basketball: how to train properly

Before each session, take time to warm up the muscles. Particular attention should be paid to breathing, clothing and a place to exercise. For a warm-up, leg and arm swings, tilts, turns, etc. will be an excellent option. You should always keep the stance in a sitting or lying position, without overexerting or closing your knees, and in a standing position, keep your back straight.

Workout Wear

Exercise with a basketball is best done in special shoes and clothing. The form should not be too tight, and it is better to refuse shoes (that is, to practice barefoot). A simple cotton T-shirt and sweatpants would be best.

Basketball training

These two exercises with the ball will help strengthen the muscles of the buttocks, abdomen, lower legs, hamstrings

basketball exercises
basketball exercises

1. Jumping. IP: stand up straight, feet parallel to each other, the ball is sandwiched between the ankles. It is necessary to make the jump as high as possible, while pulling your knees to your chest and not bending your back. At the highest point, you should release the ball and try to catch it with your hands. After returning to the starting position, repeat the jump several times.

2. Turning lunges. IP: stand up straight, the ball on straight arms in front of you at waist level, feet shoulder width apart. You need to take a step with your left foot forward, while the right bent knee should look at the floor, and the left should be above the ankle. You need to turn the body to the left, and move the ball to the right thigh. After returning to the starting position, change legs and turn to the other side. Repeat several sets, constantly changing sides.

Fitness medicine ball

This projectile has another name - medical, since medicine ball exercises are used to increase the workload of athletes and to rehabilitate patients. It does not contain air inside and is therefore heavier. The optimal size is thirty-five centimeters in diameter, although the weight can vary from three to eleven kilograms, depending on the physical form and training of the trainee. The surface of the medicine ball is covered with vinyl or leather, but the filler can be rubber, polyurethane, steel shot or sand. This will allow you to perform exercises with a medicine ball without discomfort due to its slipping out of your hands.

Working with medicine ball

1. "Russian twist". IP: sitting on the floor, bend your legs at the knees, place your heels at a distance of 30 cm from the buttocks. Slightly lean back with a straight spine, stretch your arms with a medicine ball forward and hold at chest level. The stomach should be pulled in, after which, without sudden movements, turn to the side.

medicine ball exercises
medicine ball exercises

After returning to the normal position, you need to inhale and turn to the other side.

2. "Lunge". IP: standing, take your shoulders back, the upper body is straight, the selections are directed forward. Hands bent at the elbows with the ball are in front of the chest. You should take a step forward and lower your hips until your legs are bent at a right angle, but without touching the floor. Turn the torso together with the arms in one direction, then in the second, and then return to the normal position. Exercise to do 10 times, alternating legs.

3. Push ups. IP: get into the plank position. Beginners can rely not on socks, but on their knees. Lean on the stuffed ball with your right hand and do push-ups once, then roll it to your left hand and also do push-ups. For the first time, seven repetitions for each hand is enough.

Fitball for the little ones

Baby ball exercises are ideal for daily activities that should not last more than three minutes initially.

baby ball exercises
baby ball exercises

The baby needs to be put on the fitball with his tummy and slowly shake. The ball is recommended to buy at least 75 cm in diameter, because the weight of the child is constantly increasing, and in this case, you can practice on it for a long time. To be sure of safety, you should pick up a ball that can withstand more than 200 kg. After a while, the duration of classes can be increased by adding new exercises with a fitness ball. Place the baby on both the tummy and the back. In addition to rocking, the baby will love the rolling of the ball or vibration, which allows you to relax all the muscles.

Exercise on the ball for babies has a number of advantages, the main ones are as follows: they relieve the child of colic and constipation, relieve muscle tension, normalize bowel activity and sleep. Passive rocking returns the baby to the time when he was in his mother's tummy. Rolling the gym ball develops coordination, as well as the muscles of the back and abdomen. When a child gets used to activities, he perceives everything that happens as a game.

Kids fitness with fitball

The ball is the favorite toy of many children over the age of three. Parents can use this chance to get their child involved in kids fitness. Exercises for children with a ball are designed for kids up to six years old, because at this age they imitate adults. Each new activity should be shown by yourself, because the kids still have poor coordination of movements.

Ball exercises for kids

It is worth remembering that kids quickly get tired of monotonous actions, so exercises for children with a ball should often be alternated without stopping at one of them.

ball exercises for kids
ball exercises for kids

1. IP: lie on your stomach, stretch your straight arms in front of you, put the ball between your palms. Take your hands off the floor, clap your palms over the ball and return to your seat. To complicate the exercise, the number of claps increases, as does the size of the fitball. In the normal position, exhale, and when clapping, inhale.

2. IP: sit on the floor with outstretched legs, the ball is on the ankles. Hands should be back on the floor, legs raised so that the ball can roll over them to the stomach. For maximum complication of the task, put your hands on your belt.

3. IP: sit on the floor with outstretched legs, the ball is on the thigh, resting on the stomach. It needs to be rolled to the feet and back, while trying not to bend the legs. In the normal position, inhale, and when tilted, exhale.

4. IP: standing. The ball is between the knees. You need to jump up with him, and then spread your legs to the side.

5. IP: lie on your back, arms along the body, the ball is between the feet. You should raise your legs, trying not to release the projectile, and slowly lower them back to the floor. When raising the legs, exhale, and when lowering, inhale.

Currently, there are a huge number of different exercises and whole complexes, designed for both beginners and professional athletes. By choosing the best exercises with the ball for yourself, and it does not matter whether it is a fitball, medicine ball or a basketball, you will raise your vitality and improve your physical shape.

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