A huge ball called "fitball" is simply irreplaceable, when it comes to exercise the most important muscle groups of the body such as muscles, muscular system, muscles of the arms, buttocks and legs. So grab your yoga ball and start preview and try!1. Strap
Lean your forearms on an exercise ball on his knees. Shoulders should be located over the elbows, knees — together, and must form a diagonal. On the exhale, lift your knee, getting into a bar on the inhalation and lower them back. Do 5 to 8 reps.
2. Plank with feet on a fitball
This exercise is more difficult than the previous one, but it is many times more efficient. Are you ready? To do this exercise, place your feet on the fitball, leaving hands on the floor and leaning them on the floor directly under the shoulders. "Skladyvalas" whole body, pulling the exercise ball under body and get back into ishodnoj position. Try to do 3 to 5 sets — 8 to 10 reps each.
3. A more complicated version plank with feet on a fitball
In this embodiment, the exercise you are "clinging" feet for running as they move over the surface freely. Slide it and pull the legs to the body. Repeat 10 to 20 times.
4. Twisting with lifting single leg
Classic drill press, only with the addition of an exercise ball in the hands, which make it difficult to keep balance. Try to get a knee to the fitball and do not immerse the body completely!
5. Lifting a leg strap
Start from the position of "Plank with feet on a fitball". From this position, raise your right leg, using the gluteal muscle, about 10 cm. Hold this position for a few seconds, gently lower your leg and repeat the same with left leg. The legs should be straight!
6. Ankle circles
Lie on your back, holding the feet of the fitball. Raise your legs so that they were aimed at the ceiling. Then lower the legs in a circular motion, while keeping the fitball and making the circle wider and wider as you get closer to the floor. Repeat 10 times.
Who would have thought that using an exercise ball to get perfect abs? Start with plank position with feet on a fitball. Rotate the body from side to side, bringing one leg over the other and return to original position. Try to make 10 to 20 approaches on each leg.
8. "Strikes" feet
And here's a great exercise for the muscular system. Lie on the exercise ball, belly, and "walk" hands forward until the exercise ball will not appear under your hips. Quickly breed and take your feet a while, then bring legs and lower them. Funny, isn't it? Repeat 10 to 20 times.
9. Plank with bent knees
Great exercise for old stretch marks! Starting position — plank position with feet on a fitball. Pull to yourself the exercise ball the abdominal muscles, bending the knees, on the exhale. Repeat 15 to 20 times.
10. The drill press with the flexibility in the back
This great exercise strengthens the muscles and improves the condition of the spine. Sit on an exercise ball, and then lie down on it, reaching hands to the floor. On the exhale, sit down, inhale lay back down. Repeat 10 to 15 times.
Give tone to the muscles of the body and strengthen the vestibular apparatus with this exercise! Sitting on the floor, take a exercise ball in your hands and lift your legs 45 degrees from floor. Keep the legs straight. Take a few deep breaths and relax. Repeat 3 to 5 times.
12. The military press
It is a regular military press, running while sitting on the exercise ball! It will strengthen not only the hands, but the muscular corset, because during exercise it is necessary to avoid rocking from side to side and to keep balance.
13. Bench from the floor to the triceps on the fitball
You are bored with your weak hand? Perhaps you should strengthen the triceps! Try to fully straighten the elbows to give them a full load. Repeat as many times as you can.
14. Breeding and information, hands on fitball
A great exercise for chest muscles. It is complicated by the implementation on a fitball, but beginners should be careful not to stretch the ligaments in the area of shoulders and elbows.
15. The rotation of the hand in the strap
From plank position with your forearms on the exercise ball, carefully rotate the ball in both directions. The body and legs straight and tense place. A great way to coordinate the movement of hands and body!
Thought you know all about push-UPS? Think again. Pushups with feet on fitball — much harder than normal, as simultaneously with the execution of the movement you are trying to keep the balance. Repeat as many times as you can.
17. The chest press in lying position on fitball
Riding back lean on the fitball so that your buttocks and lower back were left without support. Raise and lower dumbbells. So together with the arm muscles you will strengthen the back muscles.
18. Twisting ago
Suffer from back pain? Then this exercise is for you! Raise your shoulders in a familiar exercise, but not from a position lying on the floor while leaning on the fitball. Perform 8 to 10 repetitions.
19. Squats with jumps
This is a very simple and intense exercise. Holding the yoga ball, do squats, then "jump out" from this provision and at the same time straighten the arms. After landing and sitting down again, pull your hands back toward your chest.
20. Gluteal the bridge on fitball
Use the fitball to "work out" your buttocks! Lie on your back, placing the ball under the ankles. Hands should rest on the floor. Do the bridge, lifting the knees and hips to the ceiling. Repeat the exercise 15 to 20 times.
21. Another variation of the gluteal bridge
In this exercise, you roll the exercise ball and lean on it with your legs and raise your hips so that they form a straight line with shoulders and knees. The buttocks must not touch the floor!
22. Twisting with pulling up of legs
It's a bit complicated classic abdominal exercises. Lie on the floor, his legs propped up on a fitball. Do crunches, pulling the shoulders to the knees with the exercise ball rolling. Try to do 15 to 20 sit-UPS.
23. Lifting the legs in an inclined position
With this exercise you'll be able to make a great stretching of the back muscles! Lean on the fitball with your hips and stand with your hands on the floor; make sure that you can freely move your feet, and the toes are on the floor. Lift one leg as high as you can and slowly lower. Repeat 15 to 20 times on each leg.
The 20-minute training for fat burningBest exercises with dumbbells for home 24. Pose "feet on the ball"
Lie on your back and place feet on fitball. Make sure the ball is close enough to your buttocks. Put your hands palms up at a 45 degree angle to the body. Close your eyes and lie from 5 to 15 minutes. This is a great restorative pose after a hard day! published
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