How to fix the shape of the ball

Want to have a good figure? Buy fitball — excellent tool for practicing at home.

It can be great to work out all the muscles of the body. To do without leaving the house every day or as often as you want.

Using an exercise ball can be great to work out all the muscles of the body.





  Let's start with the pressLie with your back on the ball so that the legs standing on the floor, was bent at the knees at a 90 degree angle, thighs parallel to the floor. It is the position of the feet remain throughout the exercise.

Put your hands behind your head, elbows dissolve in the parties. Look up. Chin pressing to his chest.

Smooth start-UPS forward, lifting your shoulder blades off of the ball, but still pressed against the lower back. Feet, remind, still, however, as the fitball under you. The ball should not move back and forth.

Try to feel the contraction of abdominal muscles during each repetition must be accompanied by strong burning that you want to be patient, to effect.

Make at least 30 repetitions.
 

Now — back
Lie with your stomach on the ball. Foot on the floor, the heels hit the wall. It's more convenient to keep balance on the ball.

The knees should be straightened. Hands folded in front of him, elbows to the sides, forehead put on stacked on one another palm. This will allow to properly fix the cervical spine.

Smooth start-UPS up, feeling the tense muscles-extensors of the back (loin). It is important not to bend your knees, do not separate the forehead from the owner, not to do sharp climbs. The ball is stationary.

Do 20 repetitions.





 

Then you can do legs

Place the ball between the wall and the back — lean your back on the ball. Hands cross in front of chest. Legs slightly bent at the knees, slightly ahead of the torso, width of the pelvis.

Slowly squat by shifting down the ball while the hips will be parallel to the floor.

It is important to ensure that the line of the spine from head to tailbone was perpendicular to the floor. As well as watching the breath: down — inhale up — exhale.

Exercise for buttocks and back of the thighs

Lie on the floor on your back, extend hands along a trunk palms downwards. Put your feet heels on the ball.

Lift the pelvis off the floor. Keeping balance, drove the ball towards buttocks by bending knees.

Linger a bit in this position and roll the ball back.

Repeat 15 — 20 times.

To complicate the task and increase the effect, do not lower the pelvis on the floor between repetitions.

Working on the waist

Lie sideways on the ball. Cross your legs (the upper front) and push them into the wall. Hands interlock behind head, elbows dissolve in the parties. Pull the torso and legs in a line strictly perpendicular to the wall.

Small start-UPS up, keeping a smooth position and balance. Do not round back, keep the elbows. You will feel this intolerable pain in the oblique muscles of the abdomen, which want to quit.

But! If you want to improve the waist, suffer, do without stopping, not less than 30 repetitions. Then the same again on the other side.

To strengthen the muscles of the arms and chest

You can do various push-UPS on the fitball. The main thing — to perform all the exercises gradually, to maintain the balance.published

 

Author: Svetlana Pugacheva, world champion fitness

P. S. And remember, only by changing their consumption — together we change the world! ©

Source: //www.zdorovieinfo.ru/