Homemade fat-burning sessions with a fitball.

Modern coaches offer a lot of shells that allow you to fight with overweight. Many of them are effective and in-home trainings. For up-to-date suggestions for weight loss that is appreciated by millions of ladies, refers fitball. In fact, it’s a ball of large diameter high-strength polymer used for gymnastics. But if earlier it was used only in the process of training in the gym, but today many complexes of exercises suitable for performing the house and eliminate fat deposits in various areas.

The benefits of exercise ball for weight loss.

The peculiarity of exercises with fitball is the need to keep a balance, working on the ball. This gives an increased load on the underlying muscle groups, helps develop balance and improve coordination. The advantages of a home workout on the exercise ball are:

• Accelerated calorie burning, and as a result, losing weight at a more intense pace. This is achieved by additional stimulation of muscle groups that are often not bother with other aerobic exercises. Balancing on the exercise ball, the person keeps the tension is almost all muscle. Although this fact is hardly noticeable when training – results from studies can be seen immediately.


• The ability to perform exercises with people having health problems. For many workouts in the gym – taboo because of increased physical activity quickens breathing, heart rate and pressure. People suffering from problems with these systems, which is often overweight, are forced to look for options for cardio, to whom, and include exercises on the exercise ball.


• Minimum load on the spine allows you to engage with the fitball all, diagnosed with the disease back and joints. When the program is run practice a flexible surface of the ball neatly supports the spine, locking her in a comfortable position. At the same time, the longitudinal load on the back muscles enough to strengthen skeletal muscle and get rid of many diseases.


• Due to the absence of large load on the spine exercises on the fitball shown to perform people with significant overweight. Other fat burning programs can often be traumatic for them.

In addition, fitball compact and easy to store, inexpensive, but it gives you the ability to perform a variety of complexes from power and aerobic exercises to stretch marks. So everyone has the opportunity to choose the appropriate features of organism course, correcting problem areas.

Home exercises with fitball for fat burning.

The use of this shell gives the best results, starting with the first workout. But in view of the possible difficulties with holding the balance in some people, is to start with a simplified method of exercise.

Basic exercises.

Starting with the first exercise, try to master the ball. Get him up on his arms and gently lower to the level of the forearm a few times. This will allow you to get used to the weight and size. The second basic exercise of the first approach are the turns of the body that perform by holding an exercise ball in his outstretched hands. Further stretching my lower back, performing the slopes. The ball also record in your hands raised upward.

For the lower part of the body should perform squats. And will add fun to your workout jumping on the fitball. To do this, sit on the ball and Pointe feet. This seemingly simple exercise allows you to tighten the buttocks, thighs and strengthen the ankle.

Since most of the more difficult exercises requires good coordination, you should base the first lesson to practice holding the balance. Optimal for this is “plank pose”: you place an exercise ball at the bottom of the ankle, leaning on his legs, and take a position similar to the initial position for push-UPS. Your task is to keep the ball as long as possible. As soon as you get to do it without problems, try to pull up his legs to the body, lifting the buttocks. The legs should be kept smooth.

Exercise for weight loss belly.

Exercises on the exercise ball constantly keep in tone the abdominal muscles. Therefore, the stomach is very quickly becoming fit and appear desirable with all of the “cubes”. The training program should include a number of exercises for the stomach.

• Get down on your back and squeeze the ball with his feet. Raise your legs so that you could take it in hand. Alternately take the fitball hands and feet.


• Sit on the side and lean on the fitball body, keeping his hands behind your head or crossed on the chest. Lift the body away from the ball. Feel your oblique abs. The voltage of the body is compensated by the softness of the ball, which seemed to “springy”, and the exercise becomes easier than in the simulator.


• Sit on an exercise ball, position your feet wider, so the position was sustainable. To drive the ball back down to drop down into a reclining position, and climb up. So you engage the upper press.

Exercises to firm the buttocks and shapely legs.

• Press the fitball back to the wall, start with the feet at a comfortable distance so it was easier to keep his balance. Go down slowly, rolling the ball back down until your thighs take a horizontal line. Just slowly climb up.


• Fixing the ball against the wall, sit on its edge so that the surface concerned only part of the buttocks. This should be enough to maintain balance. Pull one leg toes forward. Try to get up, lifting with the housing and an elongated leg. Do not force the drill 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 on an exercise ball, bending at the knee, the second lock on the thigh. Lift the pelvis, holding the ball in equilibrium. This exercise is quite difficult, it is better to do it slowly, but efficiently, otherwise the effect will be.

Exercise for the elasticity of the breast.

To make the Breasts firmer, like young ladies, help a simple exercise. Squeeze the exercise ball with your back to the floor, lock legs with maximum stability, take a dumbbell and raise your hands, keeping them at the top. The more you want to give the load, the lower should give up. Touching the floor in the process of doing exercises, you will quickly feel the tension, and the chest and arms will take aesthetic appearance.

A few tips on the exercises.

• Exercises with fitball makes losing weight is not only fast, but also a fun, if you will be accompanied by music.


• The right choice of ball is the key to successful training.


• Teach classes in stretch skinny fit and running shoes with non-slip soles.


• Don’t forget about drinking fluids during exercise. Its minimum amount is 0.5°.


• To fix the effect workout will help perform the stretch as the final stage.


• To relieve the load from the spine lean on the ball back and drive up. You have to practically stand on the bridge, only on the ball, hands touching the surface above his head.

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