Gymnastics Fitball - Exercises, Benefits, Types

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Fitball

Fitball is a large elastic ball (55-75 cm in diameter), which is used for gymnastics and aerobics. Fitball is also called the direction of fitness, where exercises are performed on a ball ("fit" - health improvement, "ball" - a ball). Fitball is used for health improvement, body shaping and posture formation.

The birthplace of this type of fitness is Switzerland, from where it spread and gained worldwide recognition. It was developed in the middle of the last century by the physiotherapist Susan Kleinfogelbach as rehabilitation gymnastics for patients with cerebral palsy. After the health-improving effect of exercise on fitball became obvious, they began to use it when recovering from injuries of the musculoskeletal system.

Doctors noted that the regeneration processes in tissues during fitball gymnastics are more intense, muscles and tissues become more elastic, metabolism in intervertebral discs and blood circulation improve.

According to doctors, the result of this type of fitness is similar to the results of hippotherapy - horse riding treatment. Sitting on a horse or on a ball requires constant balance, and this process involves many muscles.

The vibrations of the ball and the resulting need to constantly monitor balance stimulate the work of various systems and internal organs: liver, stomach, kidney cortex, adrenal glands and intestines.

Since all the impulses received are processed and controlled by the brain, exercise on the fitball improves the ability to self-control and introspection, which is often used in yoga and tai chi.

The Swiss ball is made of ice plastic - an elastic material that can withstand a weight of up to 300 kg. Also, a fitness ball, as a rule, is equipped with a special anti-bursting safety system, so the occurrence of even a small hole does not lead to its rupture, but to a gradual descent.

The benefits of fitball gymnastics

When performing exercises on fitball, most muscle groups receive the load. The round shape of the ball allows you to perform exercises with greater amplitude, and due to its instability, the muscles are constantly in tension to maintain balance.

In addition, due to the shape of the ball, the load on the lower extremities is reduced, which allows people with overweight, varicose veins, damaged ankle and knee joints, as well as the elderly to engage in fitball exercises.

Also, the instability of the fitball gives other advantages:

• Almost any exercise performed with it helps to improve coordination of movements;
• By keeping the body tense throughout the workout, more calories are burned compared to regular static exercises.

Thus, during fitball gymnastics, a large group of muscles is involved, which is usually not given proper attention. By combining muscle training exercises with constant ball balancing, blood circulation and metabolism are improved, which contributes to weight loss.

Also, fitness experts recommend using the fitball not only for training, but also in everyday life. It can be used instead of a chair or chair when working at a computer in order to read or watch a movie, during which the muscles of the hips, abdomen and back will work effectively.

How to choose the right fitball

For exercise, fitball should be selected according to height. This is necessary in order to ensure the correct load level.

A height of 152-165 cm corresponds to a ball diameter of 55 cm, a height of 165-185 cm - 65 cm. However, it is believed that for beginners it is better to use a ball with a diameter of 65 cm, since it is more stable.

The easiest way to make sure the ball fits is to sit on it. When sitting on a properly fitted fitball, the legs are bent at right angles.

Slimming fitball

Fitball began to be used for weight loss since the spread of this type of fitness. Along with increasing muscle tone and creating a beautiful relief, the need to constantly maintain balance promotes intense fat burning.

For weight loss with fitball, it is enough to perform a complex for an average level of training for all muscle groups. To achieve a sustainable effect, it is enough to practice fitball three times a week, alternating training days with rest, while observing the recommendations for proper nutrition.

Typically weight loss exercises include warm-ups, exercises for the hips, buttocks, arms, and chest. At the same time, they combine active movements with static postures, which enhances the process of burning fat.

Fitball for babies

Many pediatricians note the benefits of practicing fitball for infants. A significant advantage of such classes is the development of the vestibular apparatus - one of the most important components of classes with infants.

With the help of a fitball, babies can perform "passive" swimming, receiving the necessary visual, vestibular and kinesthetic impulses.

Since the tone of the flexors usually prevails in children from birth, practicing fitball with infants allows you to relax the abdominal muscles, which has a beneficial effect on digestion and breathing.

Also, such exercises are a kind of physiotherapy that stimulates the function of the liver, adrenal cortex, kidneys and many other vital organs.

In the first lessons, it is recommended to do the simplest gymnastics, complicating it gradually, which will help to strengthen and develop all muscle groups. This is especially important for the back muscles, since the flexibility of the spine allows the nervous system to function normally and nerve impulses to be freely distributed throughout the body.

Fitball for pregnant women

Usually a fitball for pregnant women is chosen in accordance with the height, but it should be inflated a little less - it should bend slightly when pressed. At the same time, it should be comfortable and stable to sit on.

Also, when practicing fitball for pregnant women, you should adhere to the following recommendations:

• It is not recommended to practice with a Swiss ball in socks or slippery shoes;
• You should use the fitball in your daily life when doing work or rest. Just sitting on it, without performing special exercises, the muscles of the back and abdomen are trained;
• It is necessary to exercise on fitball carefully and slowly, controlling the load and balance.

The maternity fitball helps you train different vertical positions that help during labor, which can shorten the duration. Obstetricians advise using a fitball to relieve pain at home during the early stages of labor. To do this, it is enough to swing, sitting on the ball, in rhythm with contractions.

Also, obstetricians recommend using a fitball in order to help a child in a rearward position turn correctly before giving birth.

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