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20 super-efficient exercises with fitball for training at home
Bashny.Net
How to use an exercise ball to get in good shape? We have prepared 20 exercises with the ball, to help you become the owner of a beautiful figure.
What can you do with a cumbersome inflatable ball that occupies so much space at home?
In fact, the exercise ball (the ball) is a great shell for keeping your body fit. You perform exercises in a precarious position, forcing that you still have to keep the balance. And this is an additional load on the muscles.
By the way, exercises using balls are often performed by athletes during rehabilitation after injury. This is because the ball helps to reduce stress on the muscles and spine in comparison with the usual exercises.
Before we get to training, let us define the size of the ball that you will like to work
Most balls come in three sizes:
Exercises, which we describe next, define the number of repetitions and approaches, depending on your level of training. We recommend 3-5 approaches for 10-20 repetitions for each exercise. Start with small amounts and then increase the load.
Ready? Go.
Exercises for the lower body This group of exercises designed to work key leg muscles.
1. Squats with ball overhead
The basis of this exercise — the usual squats, the only difference is that you are at arm's length, hold the ball over your head.
2. Squats wall
In this exercise ball is used to support the back. During the exercise it needs to move from the waist to shoulder level.
3. The pressing of the ball with the hips
It may look funny, but exercise is working fine muscles of the hips and lumbar. Squeeze the ball to keep balance. Hold this position for 30-45 seconds.
For this exercise, it is better to use a smaller ball than usual.
4. The rise of the pelvis
Lie on floor, extend arms perpendicular to the body. The lower part of the leg and the heels put on the ball. With the help of abdominal muscles and glutes raise your hips off the floor. You will find yourself in a precarious position, so use outstretched arms to maintain balance.
Exhale and slowly bring your knees to your hips so that the feet appeared on the surface of the ball. Hold for a second in this position and then inhale and extend your legs back. Thighs always keep on weight to give maximum load to the muscles of the buttocks.
5. Squat and hold the ball in front of him
This exercise is working out at the same time the muscles of the arms, abs and legs.
6. Lunges with the ball
When performing this exercise, keep the knee standing on the floor feet did not go beyond the level of the sock. For balance you can hold on to a support (e.g., chair).
7. Reverse hyperextension
Exercises for the upper body, This set of exercises working the muscles of the arms and shoulders.
8. Pushups
It's not just push-UPS, which you can adjust. This is an advanced version, because you have to keep the balance.
9. Strap
Unlike ordinary strap which is performed on the floor, this kind of putting an extra strain on the shoulders and arms. Hold the position for at least 30 seconds, if you can.
10. Reverse crunches on the ball
During this exercise I recommend to put a towel under the knees to avoid pain.
11. Hyperextension
Yes, and this is an effective exercise you can perform on the ball.
12. Flexing the triceps
13. Spire
This is a challenging exercise. Recommended when you score a certain physical form.
Exercises for the torso, This set of exercises with the ball designed to load the muscles of the torso.
14. The drill press
In the upper position, moving until going to count to five and then slowly lower yourself. The number of repetitions — 6-10 depending on your training.
15. Jumping on the ball do Not worry, in the literal sense you don't have to run the ball, although this exercise will also make your heart beat faster. All that is required is to sit on the ball, heel down on the floor. Then quickly raise and lower your knees to jump as high as possible.
Note: this exercise will involve the press and not the leg muscles. Please don't get up, you only need to lift the knees.
Try to withstand the average pace for 2-5 minutes. Believe me, it's not easy.
16. Passing the ball from hands to feet
17. Pulling up of knees to the stomach
Starting position as with the pushups. Only instead of bend your elbows, tuck up your under her knees and back to straighten the legs.
18. Lifting the knees while lying on the ball
During this exercise you need to squeeze your knees towards each other so that legs don't come apart. To avoid the pain sensations hold a towel between your knees.
19. Exercise for the oblique muscles of the torso, Sit straight on the ball. Hands behind his head. Legs pinch together and put your feet on the floor. Next, pull both legs to the right, and the body turn to the left. Do 12-15 repetitions for each side.
20. Tilts to the side with the ball it is Useful to complete the abdominal stretch. Stand with your feet shoulder-width apart, hold the ball overhead, back straight. Bend over and bring the ball to the outside of the left leg. Keep your back straight when you bend. Lift the ball again and drop already on the right side.
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook and in Vkontakte, and we're Classmates
Source: lifehacker.ru/2015/09/03/stability-ball-exercises/
What can you do with a cumbersome inflatable ball that occupies so much space at home?
In fact, the exercise ball (the ball) is a great shell for keeping your body fit. You perform exercises in a precarious position, forcing that you still have to keep the balance. And this is an additional load on the muscles.
By the way, exercises using balls are often performed by athletes during rehabilitation after injury. This is because the ball helps to reduce stress on the muscles and spine in comparison with the usual exercises.
Before we get to training, let us define the size of the ball that you will like to work
Most balls come in three sizes:
- 55 cm — for those with an increase of 150-160 cm;
- 65 cm for those who the growth of 160-170 cm;
- 75cm — for those who see a growth of 170-200
Exercises, which we describe next, define the number of repetitions and approaches, depending on your level of training. We recommend 3-5 approaches for 10-20 repetitions for each exercise. Start with small amounts and then increase the load.
Ready? Go.
Exercises for the lower body This group of exercises designed to work key leg muscles.
1. Squats with ball overhead
The basis of this exercise — the usual squats, the only difference is that you are at arm's length, hold the ball over your head.
2. Squats wall
In this exercise ball is used to support the back. During the exercise it needs to move from the waist to shoulder level.
3. The pressing of the ball with the hips
It may look funny, but exercise is working fine muscles of the hips and lumbar. Squeeze the ball to keep balance. Hold this position for 30-45 seconds.
For this exercise, it is better to use a smaller ball than usual.
4. The rise of the pelvis
Lie on floor, extend arms perpendicular to the body. The lower part of the leg and the heels put on the ball. With the help of abdominal muscles and glutes raise your hips off the floor. You will find yourself in a precarious position, so use outstretched arms to maintain balance.
Exhale and slowly bring your knees to your hips so that the feet appeared on the surface of the ball. Hold for a second in this position and then inhale and extend your legs back. Thighs always keep on weight to give maximum load to the muscles of the buttocks.
5. Squat and hold the ball in front of him
This exercise is working out at the same time the muscles of the arms, abs and legs.
6. Lunges with the ball
When performing this exercise, keep the knee standing on the floor feet did not go beyond the level of the sock. For balance you can hold on to a support (e.g., chair).
7. Reverse hyperextension
Exercises for the upper body, This set of exercises working the muscles of the arms and shoulders.
8. Pushups
It's not just push-UPS, which you can adjust. This is an advanced version, because you have to keep the balance.
9. Strap
Unlike ordinary strap which is performed on the floor, this kind of putting an extra strain on the shoulders and arms. Hold the position for at least 30 seconds, if you can.
10. Reverse crunches on the ball
During this exercise I recommend to put a towel under the knees to avoid pain.
11. Hyperextension
Yes, and this is an effective exercise you can perform on the ball.
12. Flexing the triceps
13. Spire
This is a challenging exercise. Recommended when you score a certain physical form.
Exercises for the torso, This set of exercises with the ball designed to load the muscles of the torso.
14. The drill press
In the upper position, moving until going to count to five and then slowly lower yourself. The number of repetitions — 6-10 depending on your training.
15. Jumping on the ball do Not worry, in the literal sense you don't have to run the ball, although this exercise will also make your heart beat faster. All that is required is to sit on the ball, heel down on the floor. Then quickly raise and lower your knees to jump as high as possible.
Note: this exercise will involve the press and not the leg muscles. Please don't get up, you only need to lift the knees.
Try to withstand the average pace for 2-5 minutes. Believe me, it's not easy.
16. Passing the ball from hands to feet
17. Pulling up of knees to the stomach
Starting position as with the pushups. Only instead of bend your elbows, tuck up your under her knees and back to straighten the legs.
18. Lifting the knees while lying on the ball
During this exercise you need to squeeze your knees towards each other so that legs don't come apart. To avoid the pain sensations hold a towel between your knees.
19. Exercise for the oblique muscles of the torso, Sit straight on the ball. Hands behind his head. Legs pinch together and put your feet on the floor. Next, pull both legs to the right, and the body turn to the left. Do 12-15 repetitions for each side.
20. Tilts to the side with the ball it is Useful to complete the abdominal stretch. Stand with your feet shoulder-width apart, hold the ball overhead, back straight. Bend over and bring the ball to the outside of the left leg. Keep your back straight when you bend. Lift the ball again and drop already on the right side.
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook and in Vkontakte, and we're Classmates
Source: lifehacker.ru/2015/09/03/stability-ball-exercises/
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