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Modern coaches offer a lot of shells, which allow to struggle with overweight. Many of them are effective and at home workouts. For the latest relevant proposals for weight loss, which is already appreciated by millions ladies, is fitball. In fact, this is the ball of the big diameter from high-strength polymer used for gymnastics. But if earlier it was used only in the process of training in the gym, today there are numerous complexes of the exercises, optimal for running the house and intended to remove fatty deposits in different areas.
Advantages fitball for weight loss.
The peculiarity of training with fitball is the need all the time to keep balance, working on the ball. This gives an increased load on the basic groups of muscles, helps to develop the vestibular system and to improve coordination. The advantages of a home workout at the fitball are:
- Accelerated burning of calories and, consequently, loss of weight in a more intensive pace. This is achieved by additional stimulation of muscle groups, which are often not tense up when other aerobic exercises. Balancing on a fitball, man keeps in suspense almost all muscles. Although this fact is hardly felt when training is the result from activities visible immediately.
- The possibility of exercise by the people who have problems with health. For many workout in the gym taboo, because with intense physical activity increase in breathing, palpitation and pressure. People suffering from problems with these systems, which happens often in overweight, need to find ways of cardio, to whom, and include exercises on a fitball.
- Minimum load on the spine to deal with fitball all, diagnosed with diseases of the back and joints. When the program runs practice flexible surface of the ball gently supports the spine, locking her in a comfortable position. At the same time, the load on the longitudinal muscles enough to strengthen skeletal muscle and get rid of most diseases.
- Due to the absence of large load on the spine exercises on a fitball is indicated for the execution of people with significant obesity. Other fat-burning program often can be traumatic for them.
In addition, fitball compact and easy to store, is inexpensive, but it gives the opportunity to perform a variety of complexes from strength and aerobic exercises to stretch marks. So everyone has the opportunity to match the characteristics of the organism course, correcting the problem areas.
Home with fitball exercises for fat burning.
Using this shell gives maximum results, starting with the first exercise. But due to possible problems with holding the balance in some people, is to start with a lightweight version of the exercises.
Basic exercises.
Getting started the first training session, try to master the ball. Lift it at arm’s length, and gradually lower to the level of the forearm several times. This will allow you to get used to the weight and size. Another fundamental exercise of the first approach are the turns of the body that perform holding fitball at arm’s length. Then knead the waist, performing the slopes. The ball is also fixed in the hands raised up.
For the lower part of the body should perform squats. And will add fun to your workout jumping on the fitball. To do this, take the ball and Pointe feet. This seemingly simple exercise helps to tighten the buttocks, hips and strengthen the ankle.
Since most of the more complex exercises requires coordination, you should base the first lesson to practice holding the balance. Optimal for this is “pose bar”: you place fitball at the bottom of the ankle, based on it’s feet and make a provision similar to the initial position to push UPS. Your task is to keep the ball for as long as possible. Once you get to do it without problems, try to pull his feet to the chassis, lift the buttocks. My legs to keep smooth.
Exercise for weight loss belly.
Exercises on a fitball keep in tone the abdominal muscles. So the stomach is very quickly becoming fit and appear desirable of all the dice. The training programme should include a number of classes directly to the abdomen.
- Get down on your back and squeeze the ball with his feet. Raise your feet so that you managed to take it in hands. Alternately take fitball hands and feet.
- Sit on the side and lean on fitball body, keeping his hands over his head or folded. Lift the building, looking up from the ball. Feel your oblique press. The voltage body offset by softness of the ball, which “recoils”, and the exercise becomes easier than on the simulator.
- Take fitball, position the legs wider, so the position was stable. Puts the ball back down, to fall into a reclining position, and go upstairs. So you use the top of the press.
Exercises for elastic buttocks and slender legs.
- Press the fitball with his back to the wall, put his feet on a comfortable distance that was easier to keep his balance. Lower yourself slowly prokatilas on the ball back down until the position of the hip take a horizontal line. Also slowly go up.
- To fix the ball against the wall, sit on the edge so that the surface was only part of the buttocks. This should be enough to hold the balance. Pull one leg anklets forward. Try to get up, rising together with the body and the extended leg. Do not force exercise and don’t get up immediately in full growth. The load should be increased as the task will become easier for you.
- Get down on the floor, one leg lay fitball, bent at the knee, the second lock on the thigh. Lift your pelvis, holding the ball in equilibrium. This exercise is quite complex, it is better to do it slowly, but qualitatively, otherwise the effect will not be.
Exercise for firmness of the breast.
Make your chest tightened as the young virgins, will help a simple exercise. Press the fitball back to the floor, fix the feet maximum stability, take the dumbbells and raise your hands, keeping them at the top. The more you exercise, the following should give up. Touching the floor in the process of the exercise, you quickly feel the tension, and chest and arms take the aesthetic appearance.
A few tips on exercises.
- Exercises with fitball will make losing weight is not only fast, but also fun if you will be accompanied by music.
- Choosing the right ball is the key to successful training.
- Classes are taken in tight elastic form and running shoes with non-slip soles.
- Don’t forget about the use of fluids during exercise. Its minimum number is 0,l
- To reinforce the effect of the training will help the implementation of stretch marks as the final stage.
- Relieve tension in the spine will allocating on the ball back and enjoy up. You have to stand on the bridge, only on the ball by touching hands surface above the head.
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