Fitball - a Swiss ball for sports activities - appeared not so long ago and immediately won sympathy. First of all, this is a universal simulator, it is suitable for everyone: even infants, pregnant women, aged people, people with disabilities.
And the fitball is the most ergonomic and healthy chair in the world. What is there! Just replace an office chair or armchair with a fitball, and your spine will quickly feel relief.
But before heading to the sports equipment store, find out what are the most common mistakes that buyers of fitness balls make.
unknown manufacturer
In modern sports stores you can find many fitballs of various brands. The range of prices is also very extensive: from 200 to 3000 rubles. But even a fairly expensive ball can be of poor quality. Or it will quickly break through (fitballs made of fragile material “sin” with this), or it will turn out to be slippery, which threatens with serious injuries.
In order not to be mistaken, get a trainer's advice in your fitness center, and it is best to purchase fitballs directly - from the manufacturer or his trusted dealer.
Fitballs of such brands are considered the most reliable:
- Togu (produced in Germany),
- Reebok (produced in the USA),
- Ledraplastic (produced in Italy).
The balls of these manufacturers have hygienic certificates and are pleasant to the touch. In case of mechanical damage, they will not burst, but will slowly and safely deflate.
Weak elasticity
Since fitballs are most often sold in commercial packages, in a deflated state, it is problematic to assess its elasticity when buying. Feel free to ask the seller to inflate the ball in front of you. If for some reason this is not possible, and the problem has already found itself at home, you can safely hand over the goods in the first two weeks - this is what the law says.
Please note: the fitball may not seem elastic enough to you simply because you inflated it incorrectly. Some try to inflate the ball on their own, without a compressor or pump. It is not right! Moreover, in almost every house there is at least one pump - bicycle, foot or car.
wrong size
You have probably already heard or read that the size of the fitball is most often selected based on height. However, professional instructors in Pilates or gymnastics with a fitball name a different basic parameter for choosing a ball: the distance from the shoulder to the fingertips (arm length).
Use this table to choose the diameter of the fitball.
Another way to choose a suitable size fitball is even simpler. It is enough to sit on a fully inflated fitball. For a proper fit, the angles between shin and foot, and between thigh and shin, should be approximately 90 degrees or slightly more.
In the age of computer technology and a sedentary lifestyle, it is important to pay enough attention to your body. A fitball will help you with this - a gymnastic ball, recognized as one of the best and most affordable modern simulators, which has so many purposes that it would be useful for almost each of us to settle this miracle in our home. Lightweight, comfortable in terms of movement, used as a seat (and especially recommended as such for teenagers with imperfect posture), an orthopedic ball will suit your taste, your body, which in its company will be transformed for the better. In a new article, NameWoman will take a closer look at, how to choose the right fitball (in size and not only) and tell you exactly where to buy the ball of the option you are interested in .
The miracle ball, simple as everything ingenious, was invented in Switzerland and was originally used to improve the condition of people suffering from cerebral palsy. Then doctors took note of the fitball for the rehabilitation of people in the post-traumatic period. After such classes, the recovery process is much faster and easier. Next, fitness and aerobics pulled up, “realizing” that exercises with a fitball are extremely effective and quite diverse. First of all, such exercises develop coordination, strengthen muscles and ligaments, and help unload the spine after a working day. Both training and relaxation are waiting for you. Specialists have developed whole sets of exercises for losing weight, strengthening certain specific muscle groups, for pregnant women and children.
How to choose the right fitball
There are two options for choosing a fitball in size, one based on the height of the practitioner, the other on the length of the outstretched arm.
According to the growth, the diameter of the ball should be as follows:
Up to 155 cm in height - a fitball with a diameter of 45-55 cm;
155-169 cm - fitball with a diameter of 55 cm (using the links provided, you can evaluate and buy a fitball of any of the indicated models);
To choose the size of the ball for the fitball along the length of the arm, you need to measure it from the shoulder joint to the tips of the outstretched fingers:
Arm length up to 55 cm - ball diameter 45-55 cm;
56-65 cm - 55 cm;
66-75 cm - 65 cm;
Over 75 cm - 75 cm.
To make sure that the ball fits you perfectly, you can do the following: in the position of the student sitting on the fitball, the angles between the body and the thigh, thigh and lower leg, lower leg and foot should be approximately 90-100 degrees. For those who have little experience in exercises, experts recommend choosing a smaller ball diameter.
Choose a fitball or a ball different from a ball
There are several options for the shape of the fitball, or rather its surface, in addition to the usual smooth one:
Spiked ball (massage ball 55 cm, needle fitball 65 cm, large healing fitball 75 cm): it is covered with small balls over the entire area, which provide an additional massage effect. Used to recover from injuries and treat neurological diseases, such a fitball is also chosen with pleasure by just massage lovers (by the way, this product is a little more “stable” than a ball with an absolutely smooth surface).
To increase stability, balls are also produced with supportive feet on the bottom.
When choosing a high-quality fitball and preparing (pumping up) it for classes, pay attention to the following points:
Stitches and adhesions should be invisible and imperceptible during exercise;
The ball must be evenly inflated, according to its stated dimensions, do not practice on a ball that you have not “inflated”;
Antistatic agents are added to the material for high-quality balls, which prevents dust and small debris from collecting on their surface;
The material for the correct fitball is environmentally friendly, does not contain allergens and impurities dangerous for children;
Quality ball warm to the touch.
The orthopedic balls given in this article correspond to all requirements and standards. Almost all of them are equipped with a hand pump, so you don’t have to train your lungs and trick yourself with inflation. If a pump kit is required/not included in the package, it can be purchased separately. For example here: a hand pump for a fitball for only 172 rubles. This device will also be useful when inflating ordinary balls, summer bathing mattresses and other “air products”. The fitball is inflated to the correct size if its surface is not hard, but slightly springy.
Separately, it is worth noting the fitball with the anti-burst function, on the document for the product it can be marked as ABS (Anti-Burst System) or BRQ (Burst Resistant Quality). Such a ball can withstand a greater mass than a standard, ordinary fitball, as it is made of a more durable material and is protected from sudden rupture during exercise (the ball does not burst, but slowly deflates). Why do you need balls that can withstand high masses, more than your weight? They are purchased not so much “just in case”, but for weight exercises when the student wants to use kettlebells or dumbbells.
The considered balls, as well as accessories for them and game options for jumpers for children in assortment and at the most pleasant prices are presented in the online store at the link:buy orthopedic balls (on the second page you can see BodyBalls with an anti-tear function and a special strength quality for high weights and fidget children, play jumpers are absolutely amazing, for example, a deer ball - in the photo on the right).
Gymnastic ball (fitball) is a durable rubber elastic ball that is used for physical and health exercises, correcting posture disorders, suitable for yoga, Pilates, aerobics.
Due to the shape and elasticity, the ball can be used by people suffering from overweight and varicose veins, since the load on the joints and legs is generally reduced. At the same time, sets of exercises with a fitball, designed for body shaping, involve almost all muscle groups, make the body be in good shape all the time. Also, the gymnastic ball is successfully used by pregnant women to maintain shape and improve overall well-being.
Types of home gymnastic balls
Of course, you can enroll in a fitness club group to practice with a gymnastic ball, but nothing prevents you from doing this useful and enjoyable sport on your own. There are several types of fitballs for home use.
- Round smooth ball with a diameter of 45 to 95 cm Designed for exercise by adults and children. Prices for such fitballs vary from about 350 to 2000 rubles, their cost depends on the material and the manufacturer, and it is interesting that any of the options can withstand a load of 150-300 kg.
- Oval fitball performs the same functions as the round one, with the difference that it is more stable due to the larger surface of contact with the floor, the user's weight should not exceed 100-140 kg. The price range of most copies ranges from 800-2000 rubles.
- Massage gymnastic balls. They have an uneven, pimple-like surface, therefore, in addition to the load on the muscles, they provide a massage effect, improve metabolism and blood circulation. Massage gymnastic balls cost mainly from 500 to 1800 rubles.
- Fitballs with handles(horns) do not differ in purpose from ordinary ones, they are used for pregnant women, children and those who are just starting to practice with the ball, since the risk of falling is reduced to zero due to the handles. Fitballs with legs are used instead of chairs or for exercises performed with weights. The cost of the bulk is from 300 to 900 rubles.
How to choose a fitball for home?
It is not difficult to choose a fitball, there are correspondences between the height of a person and the diameter of the ball. Accordingly, the higher the growth, the larger the gymnastic ball should be taken.
Approximate graduation: for people with a height of less than 150 cm, a fitball with a diameter of 45 cm is suitable; if the height is 155-165 cm - the diameter of the ball should be 55-65 cm and so on, it is not difficult to calculate the required diameter of the fitball, it is easiest and most reliable to subtract 100 from the height. At the same time, it must be remembered that smaller balls give a greater load, larger ones - on the contrary .
It is also worth asking what material the fitball is made of and whether it contains special ABS system, which holds the air when the ball is damaged, so it will slowly deflate, there will be no explosion.
Which gymnastic ball is better to buy for practicing at home?
To date, fitballs are produced by quite a lot of manufacturers, but the following brands can be considered the main ones.
- Gymnic(Italy) - a factory that has been producing a wide range of health and sports products since 1963, high-quality fitballs cost about 800-1000 rubles.
- Ledragomma(Italy) - the first manufacturer of gymnastic balls, has a patented material formula, extremely durable and safe. Prices - approximately 800-1500 rubles.
- Alex(Taiwan) produces high quality sports equipment at affordable prices, fitballs cost 800-1200 rubles.
- Azuni(Taiwan) produces beautiful durable balls of bright colors, the prices for which vary depending on the type and size within the range of 600-1000 rubles.
- Togu(Germany) - a well-established manufacturer, presents a huge selection of fitballs of different diameters, prices for balls are mainly from 1000 to 2200 rubles.
- Spokey(Poland) - the company produces durable, high-quality fitballs worth 1200-1600 rubles.
- Torneo(Italy) - despite the recent origin, the brand is already known all over the world thanks to certified sports goods and fitness equipment, including fitballs worth about 700-1000 rubles.
The choice is not easy, before purchasing a fitball, you should carefully read what materials it is made of, what load it can withstand, and whether it is equipped with an anti-rupture system. It is better to stop at proven brands that guarantee high quality. And good luck with your studies!
For those who strive for a perfect body, there are many sports, and almost all of them are suitable only for completely healthy people. However, there is a type of fitness that is suitable for everyone, and that is exercise with a fitball.
Fitball or “fitness ball” is one of the most popular and affordable exercise equipment that is used both at home and in gyms. The ball allows training athletes with any level of training, regardless of experience, age and other conditions.
What is a fitball and why is it needed
The gymnastic ball is the simplest type of universal type of exercise equipment. It is suitable for many exercises, can be used as a main element or complicating the movement of the simulator. It is made of durable rubber material that can withstand huge loads. The fitball is inflated with ordinary air, which, with the exception of incredible strength, makes it similar to balloons.
The main directions in training with fitball:
- Strength training (only with your own body weight, no weights).
- Gymnastic movements.
- Yoga exercises and static positions.
- Recovery and rehabilitation.
Such a wide range of possibilities makes the big fitness ball a completely versatile piece of equipment suitable for any training purpose.
The benefits and harms of training on fitball
In terms of benefits and contraindications, a gymnastic ball is the best exercise machine. It has virtually no flaws.
Main advantages:
- The ability to vary the load from incredibly simple to complex (complication of ordinary strength and gymnastic movements).
- Development of flexibility, coordination of movements and balance.
- Efficient calorie and fat burning.
- Natural development of aesthetic muscles.
- Working out all the muscles of the body (including the deep layers).
Thanks to these benefits, the fitness ball is called one of the safest and most useful exercise equipment. It can be found in most rehab centers. Also, a fitness ball is the best exercise machine during pregnancy. However, the only limitation is the first trimester. When any load is contraindicated. In other periods, such training (under the supervision of a specialist) will be useful.
Types of fitballs
There are several types of trainers. Therefore, before choosing a fitball, you need to understand the features of each type. Initially, all simulators are divided into categories of diameter, rigidity and type of construction.
By type distinguish:
- Spiked or gymnastic massage ball.
- With horns (handles) - for additional balance. Basically, such models are considered children's.
- Smooth is a universal type, the most popular in sports.
- "Peanut" - suitable for power sports and for recovery from injuries.
In most cases, a smooth ball is suitable, as the most versatile. A gymnastic massage ball is better during rehabilitation (creates an additional massage effect during work) and also in the fight against cellulite, when you need to tighten the skin and break down fat deposits.
How to choose a fitball
When you have decided on the type, you need to choose the size of the fitness ball. For this, a universal table of the ratio of the height and diameter of the simulator is used (weight is usually not taken into account, since almost all fitballs can withstand a load of up to 300 kg). An arm length ratio can also be used, although this calculation does not take into account individual characteristics (for example, long arms with short stature).
How to choose a fitball for height and weight
Standard Mesh:
| Height (cm) | Diameter |
| 150-160 | 55 |
| 160-170 | 65 |
| 170-180 | 75 |
| 180-190 (and above) | 85 |
There is also a way sizing by arm length. It is less correct and is used as an additional method. For calculation, the length of the arm from the shoulder to the nails is taken.
- For example, with a length of 66-75 cm, a 65 cm fitball is suitable.
- If the arm length is higher than this value - a gymnastic ball 75 cm.
What else to pay attention to
In general, there is a huge selection of different balls on the market, both from expensive and well-known brands, as well as budget models from unknown manufacturers. There is not much difference between the balls, if you do not take into account various technologies (for example, the design of the spikes in the massage type).
The most important condition when choosing a model is the presence of a pump. It is necessary to pump up the fitball. If it is not included, then the pump must be purchased separately. Without it, it will not be possible to pump up a fitness ball.
Top Brands
- Starfit GB-102– has “anti-explosion” technology, does not slip, a pump is included in the initial package.
- Togu MyBall Soft- a simple and durable ball. Thanks to the "anti-explosion" technology, it is protected from sudden deflating even when damaged.
- Bradex SF 0171- model of the "peanut" class. It is used both in power sports and for recovery after injuries. Designed for people with a lot of weight, it can withstand up to 150 kg of direct load.
- Indigo IN004- a popular model with a mustache, for children. The surface does not slip, and the elastic material can withstand loads up to 150 kg.
How to pump up a fitball
You can inflate the fitball at home, all you need is a pump. Many manufacturers add it to the kit, otherwise you will have to purchase the pump separately.
After connecting the pump to a special hole on the ball, inflate it to a volume of 80-85%. Never inflate the ball completely.
- Firstly, it increases the risk of damage during intensive work.
- Secondly, it will reduce softness and increase the depreciation load on the muscles during use.
How to inflate a fitball without a pump
How to deflate a fitness ball
Can a fitball burst
Repeated testing has shown that the balls are incredibly strong and require conscious effort to damage them (for example, place at a certain angle and high pressure). During normal work with the simulator, its damage is possible only if the ratio of the weight of the athlete and the class of the ball is incorrect (for example, a children's simulator for a man with a weight of 120 kg or more).
Also, almost all fitballs are equipped with “anti-explosion” technology, which eliminates the risk that the ball will burst. Even if the integrity of the chamber is compromised, the fitball will deflate gradually. This allows you not to get injured and not to jump off the burst simulator during the exercise.
The first thing you should pay attention to is the material. It must be uniform, dense and withstand a load of at least 150 kg. The second constant condition is the size of the ball. Withstanding a load of up to 300 kilograms, the ball must still meet some other parameters. The ball is chosen in such a way that when sitting, the thigh and lower leg form an angle of 90-100 degrees.
It is this position on the ball that contributes to stability and symmetry, which is the main condition for maintaining the correct posture. An acute angle increases the load on the joints, which is extremely undesirable for varicose veins, arthritis, and especially.If there is no opportunity to immediately "saddle" a round friend, choose a ball according to your height. A ball with a diameter of 55 cm is suitable for a height in the range of 155 - 169 cm, 65 cm if your height is 170 - 185 cm;
How, will tell you the length of the distance from the shoulder joint to the end of the arm (Fig. 3).
L (brush length) > 55 = Ø 45 L 56 - 65 =Ø 55
L 66 - 68 = Ø 65
L< 80 =
Ø
75
Fitball properties:
Elasticity. With light pressure on the ball, the palm should spring, easily rebounding from it, and not meet with excessive resistance in response and not sink easily inside. If it seems to you that the material of the ball is too thin, try to “pinch the ball” - the formation of numerous small wrinkles indicates a low quality product. A high-quality ball should have high plasticity - when re-inflated, it should restore its shape without wrinkles, wrinkles or cracks.
Strength is also the most important characteristic of the material from which the ball is made. Elasticity, springy properties and, consequently, functionality depend on it. High-quality balls are made of high-strength rubber and are designed for loads from 300 to 1000 kg. There are balls with an anti-explosion system (ABS), which is especially important when working with children.
The form. The seams formed on a high-quality ball when parts are joined are practically invisible visually and imperceptible during practice, which cannot be said about balls of unknown origin (there is always a flash - burrs, scars and fibrous structures, which is evidence of technological errors or unsatisfactory subsequent processing).
Nipple on branded balls, it is impeccably soldered inside, and does not interfere with work in any way, clinging to carpet or clothing, and even more so it cannot injure the skin. In a counterfeit product, the nipple protrudes noticeably outward, often just being glued on, disrupting the natural shape of the ball.
electrostatic properties. Good balls have satisfactory antistatic properties, facilitating the processing of their surface, are made of hypoallergenic environmentally friendly material and do not contain impurities that are harmful to health. Modern technologies that are used in the production of high quality balls do not allow even small debris and dust to stick to the ball.
surface porosity. A quality ball will always be warm to the touch compared to a cold fake ball. Cheap balls are often "sticky" to the touch or even slippery - and the exercise in these cases will be extremely difficult for the child.
Ball color. Branded balls, as a rule, are produced in a wide variety of colors (natural dark and light, metallic, transparent, with pictures, etc.), and phosphorus-poisonous or bright rainbow colors predominate among fakes.
Today, the undisputed leading firms in the production of gymnastic balls are known - these are TOGU (Germany), LEDRAPLASTIC (Italy), REEBOK.
Choosing a fitball for fitness
Fitball is a rather fascinating and, undoubtedly, useful form of fitness. He trains dexterity and coordination well. In addition, this type of fitness does not have a heavy shock load on the body, such as aerobics. Half the success when playing a fitball is the right ball. Let's see what requirements a fitball ball must meet.
The right ball will allow you to get the most out of your workout. Since the training assumes that its owner will sit on it, lie down and use it to perform other exercises, it is better not to save on the quality of the ball. The initial load that the ball must withstand is not less than 150 kg.
Naturally, with an increase in the weight of the ball owner, the load on the ball also increases, which it must withstand without any problems. If we talk about safety, then the favorites among the balls are balls equipped with an anti-burst system. If it is present in the ball, then you will definitely see a special marking on it. Such a system can be called differently: Anti-Burst System (anti-burst system) or Burst Resistant Quality (anti-explosive quality). To indicate the presence of the system, in most cases the abbreviation ABS and BRQ are used, respectively.
There are a variety of ways to check the quality of the ball, but the most accessible and easy is to check yourself. Feel free to try the ball right in the store. How to do it? Sit on the ball with your back straight. Ideally, you should get three right angles (torso-thigh, thigh-shin, shin-foot), as if you sat not on the ball, but on the most ordinary chair. If you get an angle of less than 90 degrees, that is, an acute one, this indicates an increase in the load on the joints. Joints are a weak point in patients with varicose veins, arthritis and expectant mothers, so an increased load in such cases is undesirable, and sometimes contraindicated.
The next parameter worth checking before deciding to buy a ball is its size. The correct size of the ball will protect you from unwanted injuries and make training more effective. The size of the ball should match your height. For average height (160-170 cm), you need to choose a ball whose diameter is 65 cm. For people with a height above 170 cm, a ball with a diameter of 75-80 cm is suitable. And for fitball lovers with short stature (less than 160 cm), it is advisable to opt for balls diameter 55-60 cm.
Now let's define the elasticity of the ball. This parameter is responsible for what load you will charge during the lesson. Elastic balls will make you work hard, because in order to keep your balance on such a ball, you will need to expend more strength, and, accordingly, calories. A soft ball will not require high physical costs from you, but will only provide a minimum load. In any case, your muscles will train, but with what intensity - you choose. A normal ball of medium elasticity is characterized by a deflection of 2-3 cm with slight compression.
We have dealt with the main selection criteria. The remaining parameters of the selection of the ball - this is a matter of taste. For example, balls differ in their outer texture. Some are completely smooth, while others are “studded”. Basically, smooth balls are also used for charging with infants. Balls, the surface of which is covered with small hard spikes, have a massage effect on the body and are therefore called massage or sensory. The latter are perfect for relaxation and self-massage, and without fail for the lesson itself.
If there are handles (horns or staples) on the ball, then it is perfect for fitball beginners, children and especially pregnant women. Handles help to better coordinate movements and make exercises on the fitball more “stable”. Of course, the intensity of training on such a ball is somewhat lower than on a ball without handles, but the likelihood of injury is reduced, which is especially important for the above categories of athletes.
A wide range of colors of fitballs will allow you to choose the ball to your liking. When buying a ball, it is recommended to pay attention to your psychological state. Color is not only something that is pleasing to the eye, but also a powerful psychological factor. The bright colors of the balls will increase your performance, endurance, cheer you up and help you fight various sores. Although, you can choose the color of the ball according to other criteria, for example, so that it fits into the interior.
In order for the ball to serve you as long as possible, use it on a smooth surface, keep it away from direct sunlight and heaters, incl. batteries. It is also not recommended to store the ball with deflated air. Use your fitball more often, and you will be healthy.
We choose fitball for everyone.
If you want to get a universal set of exercises for all muscle groups - opt for a combination of yoga, Pilates, cardio and strength exercises. However, do all the movements on the fitball. You will see, the result will not be long in coming.
Fitball for those who want to lose weight
In order to strengthen certain muscle groups, as well as give them especially seductive forms, transfer your usual daily exercises to a fitball. Strengthening the muscles of the arms, shoulders and back. Perform the most banal push-ups: lying down, the ball is under the hips and stomach. Keep your body in a straight line with tense abs, back and hips. The shoulders are located above the hands. Do 8-10 push-ups from the floor.
An exercise aimed at strengthening the muscles of the chest will "save" the lost shape of the chest: lie on the fitball so that your upper back is supported by the ball. To keep your balance as much as possible, keep your feet shoulder-width apart. Using dumbbells or small weights, press your arms up without locking your arms above your head.
To strengthen the muscles of the back of the thigh, do the exercise lying on your back: one foot rests on the ball, the back of the thigh touches the ball. The other leg is bent, the sole touches the ball. The leg that lies on the ball pulls the ball towards the buttocks. The other leg resists this movement. It is important to pay attention to the fact that the ball must remain motionless, and the entire surface of the back lies on the floor.
To stretch and strengthen the muscles of the back of the thighs, strengthen the buttocks, abdominal muscles and pelvic floor, place one heel on the ball, stretch the other leg up to the ceiling. Resting your heel on the ball, lift your pelvis up, rounding your back, to the level of your shoulder blades. Then lower yourself back to the starting position with your entire back on the floor. Please note that the pelvis only needs to be raised to the level of the waist. Back stays on the floor
To practice balance, simply sit on the ball. Move it under the buttocks in different directions. In addition, you can alternately slightly lift your legs and move them in the air, while the entire sole and heel of one foot should always be on the floor.
You can continue indefinitely. Replace an abs bench, stretching chair, or arm rest with a fitball. There are many options, you just need to turn on the fantasy.
Fitball for expectant mothers
Recently, more and more schools for pregnant women are promoting fitball as a projectile for exercise. In addition, the miracle ball can be found in almost every delivery room. And not in vain. 
As you know, during pregnancy, the spine, joints and are subject to tremendous stress. The closer the baby's due date, the harder the wait becomes. It is the fitball, acting as a support, that makes it possible for expectant mothers to relax and feel their body better, and, accordingly, it is easier to perform an exercise to stretch the muscles.
Going to, the future mother should inquire about the presence of such a ball in the delivery room. It has been proven that the waves generated by the vibration of the ball are transmitted from the spine to the brain and cause a lot of positive emotions. That is why many doctors advise using the fitball during childbirth - to relax and reduce pain. There are many postures that help a more "painless" flow. You can sit on the ball, recline, lean your back against it, and swaying on it is great for relaxing.
Moreover, by training muscles during pregnancy, you program the process of childbirth, because for sports mothers this period is much easier. Firstly, because a trained heart, lungs and corresponding muscles help both a woman and a child at a crucial moment. And secondly, in response to physical activity, endorphins accumulate in the body, which subsequently act as a kind of pain reliever.
We train the back. Sit on the fitball and change the position of the body all the time, as if massaging the “fifth point”, changing the tension in the lower back.
We train the adductors of the thigh. Sit on the floor, hold the ball between your knees and squeeze it rhythmically.
We train the internal muscles of the pelvis. They are also involved in childbirth. Sitting on the ball, at the same time contracting the internal muscles of the pelvis, dive into the ball. Contract your muscles for 5 seconds. Then, slowly relaxing, rise to the surface.
We train the lower back. We sit on our knees, lean on the ball with our hands and head, look for a comfortable position, trying to relax the lower back and shoulders as much as possible.
We train the stomach. who are in the first trimester of pregnancy. We lie down on the ball with our stomach, put our legs parallel to the floor, now we lean on our hands, rolling the ball from the knees to the chest.
Fitball for kids
No matter what experienced doctors say that there are no simulators for babies, but they still were found. Fitball is the wisest, most humane and most fun simulator for your baby.
About the "usefulness" of the miracle ball today they are talking everywhere. Classes with the smallest help the crumbs to reduce muscle tone, train the vestibular apparatus and, of course, make the muscles of the musculoskeletal system strong and resilient. Fitball "teaches" motor coordination and endurance for older children. In addition, it is an excellent prevention of posture disorders. With the help of the ball, the main muscle groups of the child are trained, optimal conditions are created for the correct position of the body.
Classes with a fitball improve the function of the cardiovascular system, external respiration, increase metabolism, the intensity of digestion processes, the protective properties and resistance of the body as a whole.
The most pleasant feature of the fitball is that you can start "raising" an athlete as early as two weeks of age.
Among the main "children's" fitball exercises, the most basic are:
Rocking back and forth on the stomach, which perfectly train the vestibular apparatus;
- swaying back and forth on the back - swaying the baby in this way, you relax the back muscles. When doing this exercise, there is no doubt that the fitball is a very valuable projectile for relaxing and preventing micromixing of the spine;
- from the exercise "spring", your baby will just squeal with pleasure. Just put the little one on his tummy and "jump" on the ball. Do the same on the back.
You can also rock your baby from side to side. To diversify this cycle is a matter of your imagination. Remember only one thing - no matter what you do, the baby should receive only positive emotions.
