Exercises on the fitball slimming

The fitball or Swiss ball – the invention of the physiotherapist Susan Kleinlogel. This simple shell was originally used for rehabilitation after injuries of the spine, but over time its scope was expanded somewhat. Exercises on the fitball for weight loss – what exercises you can perform, what results do they provide?

SELECTION RULES Today you can find many variations of the running as they differ in size and embodiment (with handles and without, with pimples or smooth surface). Diverse and colors. It is extremely important to choose the right size fitball. To make it easy – sit on the ball and check whether the thighs are parallel to the floor and the Shin perpendicular to it (the foot should be pressed to the floor). Will there be the ball "spikes" that depends on your goals, this variant of the exercise ball is recommended for cellulite. Exercise balls with handles is ideal for beginners.

The SECRET to the effectiveness of Fitball accelerates fat burning by increasing the load. The fact that performing exercises on the ball, the person has to exert extra effort to maintain balance. Training work all muscle groups, developing a slender silhouette.

A set of EXERCISES Lean on the exercise ball bended at the elbows (elbows are placed, the palm is connected to the castle). Case straighten. Lean on the floor with the toes of the feet (feet on shoulder width). Exercise 10 times, dropping his shoulders to the exercise ball and lifting back.

Stand near the wall, from behind (lower back) place the fitball. Tightly clutching the ball, lower yourself into a squat until thighs parallel with the floor, and then return to the PI (10 times). Ball during exercise should roll.

Sit on an exercise ball, palms of hands, place on the back of his head. Rotate your body left and right.

Lean on the exercise ball, lower back, legs bend at the knees and place (to feel the balance). In extended over head hands take a heavy ball. Reject the case back and return to IE. Repeat 10 times.

Lean on the ball with his back, bent legs apart, feet firmly press to the floor. Palms behind your head. Raise the upper body (head and shoulders) and return to the original position.

Lie on the floor, arms spread to the sides, leg position on the ball. Lifting off from the floor of the pelvis, roll the ball closer to the feet. Then, putting a foot on the ball, more lift the body (the position of the body resembles the "birch", relying on the upper back, feet flat on the ball, knees bent). After waiting a few seconds, return to starting position.

Lying on the floor, take the ball in his hands. At the same time tear off the floor straight legs and body, hold the fitball with feet and lie down on the floor. Repeat in reverse order (10 repetitions).

Lean on the ball with his chest, and half – socks the legs (legs should not bend at the knees, the foot is put next to each other). Extend hands in front of him. Keep the balance for half a minute, relax. Repeat 4 more times.

Lean on the floor with his hands, the pelvis position on a fitball, legs straighten. Straining the abdominal muscles, hold the balance. Feeling the balance, lift one hand off the floor. Hold the tension for 20-30 seconds, relax. Then adjust the reference arm. Repeat another 4 times with each hand.

Lie on the floor, palms place at the back. Bend legs, lower leg position on the fitball. Occasionally lifting the upper part of the back, alternately bend your left elbow to your right knee and right elbow to left. Repeat 20 times.

SP – as in the previous exercise, the arms can spread out to the sides. Roll the ball left and right (10 times each way).

REVIEWS of Exercises on the fitball for weight loss you can perform both at home and in the audience. They provide excellent result, but does not eliminate the need for dieting.

 

 

Source: updiet.info/