Homemade fat burning training with fitball.

Modern coaches offer a lot of projectiles that can deal with increased weight. Many of them are effective and in-home trainings. To latest current offers for weight loss, which is already appreciated by millions of ladies is part of the fitball. In fact, it’s a ball of large diameter high strength polymer that is used for gymnastics. But if earlier it was used only in the process of training in the gym, but today many complexes of exercises for optimal home run and eliminate the fat deposits in various areas.

The benefits of exercise ball for weight loss.

Feature workouts 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 a fitball are:

• Accelerated calorie burning and consequently, weight loss at a more intense pace. This is achieved by additional stimulation of muscle groups, which often do not tense up when other aerobic exercises. Balancing on the fitball, the person keeps the tension almost all the muscles. Although this fact is hardly felt when training – results from studies can be seen immediately.


• The ability to exercise people with health problems. For many workout in the gym – taboo, because at high physical exertion quickens breathing, heart rate and pressure. People suffering problems with these systems, which happens often if overweight, are forced to look for options for cardio, to whom, and include exercises on the fitball.


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


• Due to the absence of a 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, is 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 because of possible difficulties with the retention of balance in some people, you should start with the light version of the exercises.

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 several 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 while holding an exercise ball in his outstretched hands. Next, stretch the lower back by performing the slopes. The ball also record in the hands raised upward.

For the bottom of the hull 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, hips and strengthen the ankle.

Since most of the more difficult exercises requires good coordination, you should be on a basic first lesson to practice holding the balance. Optimal for this is “posture bar”: you place the fitball in the lower part of the ankle, leaning on his legs, and take a position similar to the starting 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 fitball constantly keep in tone the abdominal muscles. Therefore, the stomach is very quickly becoming fit and appear desirable all “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 were able to take him 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 to do the exercise becomes easier than on 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 the reclining position, and climb up. So you use the top of the press.

Exercises to firm buttocks and slender legs.

• Press the fitball back to the wall, start with the feet a comfortable distance to make it easier to keep his balance. Go down slowly, rolling the ball back down until the position of the hips will take a horizontal line. Just slowly climb up.


• Fixing the ball against the wall, sit on its edge so that the surface concerned is only part of the buttocks. This should be enough to maintain balance. Pull one leg socks forward. Try to get up, lifting with the housing and elongate the leg. Do not force the drill and don’t get up immediately in full growth. The load should be increased as the task will get 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, keeping the ball in equilibrium. This exercise is quite complex, 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, to help simple exercise. Squeeze the exercise ball with your back to the floor, lock the legs are maximally stable, take a dumbbell and raise your hands, keeping them at the top. The more you want to exercise, the lower should give up. Touching the floor to do exercises, you will quickly feel the stress, and breast and hands will the aesthetic appearance.

Some tips on the exercises.

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


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


• Classes are taken in a stretchy bodycon fit and sneakers with non-slip soles.


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


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


• For the relief of 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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