Exercises On The Ball - A Complex For Weight Loss And Posture

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

Ball exercises

Large resilient aerobics balls with a diameter of 55-75 cm are becoming more and more popular. They are called both fitballs and medballs. You can practice with such a ball at home or in a fitness club. Fitness ball exercises help to strengthen and relax muscles, train the vestibular apparatus, improve coordination of movements, and contribute to the overall health of the body.

For children, such classes are recommended as a means of daily care along with water procedures, hardening, massage. Exercises on the ball will also help in the fight against extra pounds.

Weight Loss Ball Exercises

Regular exercise can help you get rid of excess body weight. Exercise several times a week for 30-40 minutes. The best time for such activities is early evening. Good results in standard cases are achieved in two to three months.

It is advisable to supplement exercises on a weight loss ball with a healthy, proper diet. At the very least, give up everything sweet and fried. It is important not to eat anything two hours before and two hours after exercise. Ball exercises can help you lose weight better than regular gymnastics. This is due to the involvement of several muscle groups in each exercise.

A lot of energy is spent on maintaining balance, maintaining a posture during such training. If you do it intensively, at a good pace, then 750 kilocalories will be spent in one hour of exercise with a gymnastic ball. Many people note the positive effect of a gymnastic ball not only on the figure, but also on well-being.

So, what kind of ball exercises will help you lose weight? The first thing to recommend is ball push-ups. Start with a regular push-up position. Place a ball with a diameter of 55-75 cm under the shins. Then lower your chest down, bending your elbows to 90 degrees. In total, you need to perform 10-12 such push-ups.

From the same starting position, you can do the knee flexion exercise. Move the ball under your torso by contracting your abs. It is advisable to do 10-12 such rolls.

Another exercise on the ball is lifting the hips. Starting position - lying on your back. Place your heels on the fitball. Put your whole foot on the surface of the ball. Bend your knees, lifting your hips off the floor. Do it 8-12 times.

One of the most effective ball exercises is leg raises. Lie with your stomach on the ball, rest your hands on the floor. Next, lift your right leg up as much as possible, hold for 1-2 seconds, lower your leg to its original position. Do the same for the left leg. A total of 8-10 lifts should be done with each leg.

Spine and fitness ball exercises

Well-being and external attractiveness depend on your posture. Working at the computer, years of study at school and institute negatively affect the spine. Ball exercise can partially solve this problem.

The effectiveness of exercises to relax and strengthen the muscles of the back is comparable to swimming and massage. To get started, it is enough to practice for 10-15 minutes daily. Do three basic ball exercises: squats, arm lift, and body extension. Each of them requires 12-15 repetitions.

Squats are performed while standing with your back to the wall. Place the ball between your back and the surface of the wall. Squat with your knees bent to 90 degrees. For the next exercise, lie on your stomach on the ball. Take dumbbells in your hands, perform a backward bend in the shoulder joints to the maximum. The next exercise on the ball is extension of the body. Starting position - belly on the ball, feet rest on the floor. Extend your back slowly until your legs and body are in line. Hold this position for 1-2 seconds.

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