Weight Loss Exercises

To get rid of extra pounds, you need to burn the calories from the food (and at the same time, those that in the form of fat deposits accumulated in our body). Without movement, this can not be done. For this, you can ride a bike, jog in the morning, go to the gym or pool. And you can buy a big ball in the sports goods store and learn how to do weight-loss fitball exercises.

Physical load on the muscles is the main condition for physiologically correct increase in the level of metabolism, that is, the acceleration of metabolism.

Fitball is called a special gymnastic ball, which allows you to maintain your muscles in tonus and get rid of extra pounds pretty quickly. Exercise with the ball is quite effective, in addition, such types of physical activity are the most safe, in comparison with others. Fitball is shown even for classes for pregnant women, patients with spinal problems, for the elderly. Also, people with varicose veins may be engaged in fitball, since the load during exercise is minimal. The uniqueness of this ball is that during exercises it is necessary to maintain balance, which strengthens all muscle groups, and also exercises the vestibular apparatus, while even those muscle groups that remain unused during other loads work. Exercises for weight loss in the pool include lessons not with fitball, but with a conventional ball that has the usual dimensions, fitball is usually used for training in the gym.

Exercises on fitbal for slimming: choose the right ball

A Swiss ball, a Pezzi ball or fitball - an elastic ball of impressive size - is now used all over the world. However, it would be more correct to call these miracle balls Italian, because the idea of their production in 1963 came to the head of the Italian manufacturer of plastics Aquilino Kosani.

Exercise on the fitball adults took a great interest in the early 80's, and for the first time they used the English physiotherapist Mary Quinton, who worked in Bern (Switzerland), to rehabilitate disabled children and treat newborns with cerebral palsy. Then the baton was picked up by the Swiss Susanne Klein-Vogelbach - the teacher of physical culture in the conservatory of Basel, and subsequently the physiotherapist. She founded a school of physiotherapy in a local hospital - for the treatment of adults with orthopedic problems - and developed an author's technique for functional kinetics.

Now you know that fitball is really a healing ball, not a fiction. And that exercises on fitbole for weight loss were effective in the struggle for harmony, you need to get the right ball.

Gymnastic ball is different in size (in diameter from 45 to 95 cm).

Fitballs come in different sizes, and the ball should be chosen in accordance with its growth:

• with an increase to 155 cm, the diameter of the ball should be 45 cm;
• with an increase of 156-170 cm, the diameter of the ball should be 55 cm;
• with an increase of 171-185 cm, the diameter of the ball should be 65 cm;
• with an increase of 186 cm or more, choose a ball larger than -75-85 cm in diameter.

In addition, the right size fitbola can be chosen as follows: sit on the ball and see that in a position with exactly standing on the floor, the angle between the shin and thigh was straight (that is 90 °). This will help you maintain balance, less stress on joints and maintain proper posture.

Benefits for the whole body of exercises on fitball

Contraindications for doing exercises on fitbole for weight loss there. Conversely, classes on the orthopedic ball are useful to everyone, regardless of age and sex, since they give a load on the main muscle groups, and the joints do not overload. Moreover, keeping balance, we strain the muscles constantly, why the efficiency of burning stocks in fat stores increases.

Exercises on the fitbal for weight loss, which are performed "lying on the ball," are very useful for the lumbar spine, especially with sedentary work. Specialists in exercise therapy and fitness argue that exercises on fitbole improve the blood supply of all organs and their work, increase the tone of the muscular system and flexibility of the joints, relieve tension and promote a cheerful mood. In general, there is a benefit for the whole organism.

Effective exercises on fitbole for weight loss

Exercises on fitbole help to strengthen all muscle groups, because the ball is not stable, as a result, throughout the entire exercise muscles will be strained. This kind of exercises help to effectively fight the deposits of fat on the abdomen, buttocks and other parts of the body.

Also for exercises on fitbole the special complex of exercises is developed, directed on training of certain group of muscles. Particularly well suited exercises with a fitball for strengthening the hips, the press. In addition, classes on such a ball contribute to good posture and strengthen the muscles of the skeleton. With regular training of the gluteal muscles, through time you can almost completely get rid of cellulite.

Before training, you need to do a little warm-up to warm up the muscles (step in place with the ball in your hand (normal and with a high thigh), 10 to 20 squats with the ball in front of you).

To tighten the muscles of the press and thighs will help the following exercises:

• lying on his back, fix the ball between the feet (legs stretched). Holding the ball, raise and lower your legs;
• lying on the back, fix the ball between the hips and squeeze the ball as much as possible, then relax the muscles;
• standing straight, squeeze the ball between the hips and tightly squeeze the muscles for about a minute, you need to do 2-3 sets, after each exercise, without changing the position, you need to make 25-30 jumps.
• put the left foot on the ball, take a steady pose, hands to pull forward. Keeping the balance you need to do 20 sit-ups, then you need to change your leg. In total, you need to complete 2-3 approaches.

To strengthen the press:

• lie with your back on the ball, put your feet on the floor at an angle of 900, throw your hands behind your head, perform 30 twists in three approaches.
• lie on the floor, put your feet on the fitball, knees bend at an angle of 900. Make 20 twists, trying not to lose the ball (2-3 sets).

To strengthen the buttocks:

• lying on his back, legs bend at the knees and put on the ball, raise the pelvis and at the highest point to maximally compress the buttocks;
• lie belly down on the ball, legs and hands below. Rectified legs slowly lift, then return to the starting position.

The most effective are the exercises with continuous movement, for example, you can perform jumps sitting on the fitball, starting with a small rise above the ball and ending with a full rise. It is good to do this exercise for about two minutes without stopping.

And now we offer you a complex of effective exercises on fitbole for weight loss.

[1]

The first

Lie with your belly on the ball, your legs are flat with an emphasis with your fingers on the floor, hands are lowered in front of the ball - with an emphasis on the palm of your hand. Alternately raise the right, and then the left leg (without bending at the knee!), Keeping the foot in the raised position for 5-6 seconds. Breathing is arbitrary. It is carried out 10 times with each leg.

The second

Lie with your belly on the ball, your feet are even with your fingers resting on the floor, hands behind your head. Leaning feet on the floor, we strain the muscles of the abdominal press and on the inspiration we bend in the lower back, holding the position for 3-5 seconds, then on exhalation we return to the starting position. The number of repetitions is at least 10-15 times.

The third

To sit on the fitball, the legs are bent at the knees, feet at the width of the shoulders, behind the head. Begin to step forward, rolling the ball from under the buttocks under the lumbar region of the back. Hold the position for 3-5 seconds and slowly return to the starting position. Running 10 times.

Fourth

The starting position and the beginning of the movements are similar to the previous exercise, but the ball is rolled further - under the shoulder blades, and the buttocks almost touch the floor. The number of repetitions is 5 times.

Fifth

Lie on the floor, hands under the head, both legs are bent at the knees, the feet and calves lie on the fitball. On inhaling, we lift our shoulders and our back, trying to touch the knees with our breasts and keep the ball with our feet. On exhalation, we smoothly return to the starting position. The number of repetitions is at least 10 times.

The Sixth

Lie on the floor, the lower back is pressed to the floor, hands under the head, both legs are bent at the knees, the feet and calves lie on the fitball, and the ball touches the back surface of the thighs. Strain the abdominal muscles and, lifting the pelvis, pull the legs to the chest - holding the ball between the back of the thighs and the calves of the legs for 3-5 seconds. On exhalation we return to the starting position. Running 5-10 times.

Seventh

Lie on the floor, hands are straightened behind the head, legs are straight, fitball is held between the calves of both legs. On exhalation, raise the ball with your feet while lifting your head and shoulders. Hold the position for 3-5 seconds and slowly return to the starting position. Running 10 times.

Eighth

The starting position and the beginning of the movements are similar to the previous exercise. On exhalation, raise the ball with your feet, then bend your knees and pull them to your chest. Hold the position for a few seconds and return to the original position. The number of repetitions is 10-15 times.

The ninth

Lie on the floor, even hands lie along the trunk (palms pressed to the floor), legs straight, calves and heels - on the top of the ball. On exhalation, raise the pelvis, hips and waist up so that the body leans on the shoulder blades and heels, forming a straight line. We stay in this position for 3 seconds and on exhalation take the initial position. The number of repetitions is 15.

Tenth

Get on your knees, your back is straight, your legs are shoulder-width apart, your hands are on the ball. Gently bend forward (without bending the back in the lower back) and roll the fitball from the palms to the elbows. Then just slowly (with a straight back!) Rolls the ball back and take the starting position. Running 10 times.

Reviews about exercises on fitbole for weight loss

Judging by what rave reviews about exercises on fitbal for weight loss leave visitors to fitness clubs and their sites, classes with this Swedish-Italian ball not only invigorate and energize, but also have a very positive effect on the entire body. According to one of the ladies who performs exercises on fitbole for weight loss on their own, the main thing is that the classes were regular. And it is recognized that weight loss is still insignificant, since it began to train more recently, but the work of the gastrointestinal tract was established, and now it does not use laxatives.

And the back after working in the office became less of a concern ...

More movement - fewer kilograms. Do not forget about it: ride a bike, jog in the morning, go to the gym or pool. And you can ... Buy a big ball and start doing weight-loss fitball exercises.

Reviews on exercises for weight loss on fitbole indicate high efficiency of training. With the help of such unusual exercises, you can not only diversify classes, but also get a huge number of positive emotions.

Currently, there are different types of fitbols - with pimples, with handles for holding, etc. It should be noted that in the presence of cellulite, it is tiresome to give preference to an ordinary gymnastic ball. Classes on balls with a rough surface will make it possible to get the expected effect painlessly and fairly quickly.

For lessons in the pool (for example, when describing the figure-eight), small balls are usually used.

Exercises for weight loss in the pool in conjunction with training on fitbole show an effective and fairly fast result. Water procedures help to relieve tension, tighten muscles, in addition, water makes a soft, but very effective massage and helps to achieve an ideal shape. Exercises on fitbole promote strengthening of all muscles, improve posture, help to remove extra pounds.