Operating and storing a large fitness ball

The fitball was invented in the 60s by an Italian petrochemical manufacturer called Aquilino Cosani. In those years, fitball was still a form of fitness and few people knew what it was.

Initially, balls were practiced for people after rehabilitation

Fitball began to be used in rehabilitation medicine, but quickly found its place in fitness. A Swiss doctor named Susan Klein-Vogelbach began using the fitball in the field of orthopedic medicine. Joanne-Posner-Mayer in the late 80s. was the first to truly encourage the use of "ball play" in the fitness industry. Since then, training balls have quickly found their way into commercial gyms across the country and into private gyms. A huge number of fitness and sports professionals use gymnastic balls. Exercise balls now come in a variety of sizes and are often used in conjunction with other fitness equipment.

Method No. 1: compressor

How to inflate a ball without a needle? Contact any of the car services in your locality - employees will help you for free or for a nominal sum. Don’t ignore tire shops: they will definitely have powerful compressors for inflating car tires. One thing: there is a risk of pumping the product with air, which will lead to its damage or even explosion.

A compressor is equipment from which air comes out under pressure. Therefore, this is an excellent answer to the question: “How to inflate a ball without a needle and pump?” If possible, it is recommended to carry out the procedure together: one person will turn the compressor on and off, and the second will hold the ball and press the cord, controlling the process of air flow. The hose with the nozzle is pressed tightly against the valve, after which the device turns on at full power. It must be decontaminated immediately as soon as the surface of the ball becomes hard. That's all!

Let us also draw your attention to the fact that many models of automobile compressors have special nozzles for inflating balls with air.

Benefits for mother and child

Separately, it is worth noting the fact that the use of such balls is recommended for girls during pregnancy. Exercises with a massage ball allow you to warm up stiff muscles, which experience significantly greater stress when a woman is in position. This is especially true for the back and lumbar region in particular.

Another area of ​​using massage balls is training children at an early age. As a rule, models of small diameter with increased length of spikes are used for these purposes. These balls are very convenient for further developing fine motor skills of the hands by rolling in the palms. This approach has a positive effect on the further development of the baby.

Method number 2: electrical tape, syringe needle, bicycle pump

The tools here are some of the most accessible: a bicycle pump is available in almost every home, you can easily buy electrical tape at a department store or hypermarket, and a syringe at a pharmacy. How to inflate a ball without a needle using this method? As easy as pie:

1. Take a syringe needle - the first thing you need to do is sharpen its sharp tip on asphalt, brick, stone, curb or a special knife. If it is too sharp, it will easily pierce the nipple, which will make the ball unusable. The best needle would be for blood transfusion systems - it is thick, durable, and does not bend.
2. The second step is to make a kind of adapter from electrical tape - 10-12 layers of it are enough. They need to be wound tightly so that the air does not escape back when pumping.
3. How to inflate a ball without a needle? Attach the invention to the bicycle pump and begin the procedure.

How to choose a fitball

Once you have decided on the type, you need to choose the size of the fitness ball. For this, a universal table of the relationship between height and diameter of the simulator is used (weight is usually not taken into account, since almost all fitballs can withstand a load of up to 300 kg). The arm length ratio can also be used, although this calculation does not take into account individual characteristics (for example, long arms with short stature).

How to choose a fitball based on height and weight

Standard mesh:

There is also a way to determine the size by arm length . It is less correct and is used as an additional method. To calculate, take the length of the arm from the shoulder to the nails.

• For example, with a length of 66-75 cm, a 65 cm fitball is suitable.
• If the arm length is higher than this value, the gymnastic ball is 75 cm.

What else to pay attention to

In general, there is a huge selection of different balls on the market, both from expensive and well-known brands, as well as budget models from unknown manufacturers. There is no particular difference between the balls, if you do not take into account different technologies (for example, the design of massage-type spikes).

The most important condition when choosing a model is the presence of a pump . It is necessary to pump up the fitball. If it is not included in the kit, then you need to buy the pump separately. Without it, you won’t be able to pump up a fitness ball.

Top brands

Fitballs from some brands have proven themselves to be reliable and of high quality. Among these it is worth highlighting:

• Starfit GB-102 – has anti-explosion technology, does not slip, a pump is included in the initial package.
• Togu MyBall Soft is a simple and durable ball. Thanks to anti-explosion technology, it is protected from sudden deflation even if damaged.
• Bradex SF 0171 is a “peanut” class model. It is used both in strength sports and for recovery from injuries. Designed for heavy people, it can withstand up to 150 kg of direct load.
• Indigo IN004 is a popular model with a mustache for children. The surface does not slip, and the elastic material allows it to withstand loads of up to 150 kg.

Method number 3: syringe

How to inflate a volleyball, basketball, soccer ball without a needle? Use a large medical syringe! This is a last resort, because the method is quite grueling - you will spend about 2 hours on the procedure.

As with the second method, you will need to blunt the needle, otherwise you will damage the nipple and the ball will continue to deflate. Which syringe to choose? The bigger, the better:

• It’s possible to pump up a ball with a twenty-cubic ball in 30-40 minutes.
• A ten-cc syringe will make you pore over the ball for an hour to two.

Before starting the procedure, we recommend that you treat the nipple with silicone grease - this will protect it from damage from an imperfect syringe needle. The procedure is simple: insert the needle into the hole, press the syringe lever, and release the air. Then remove the tool, return the lever to its original position and repeat the procedure.

How to pump up a fitball

You can inflate a fitball at home; all you need is a pump. Many manufacturers add it to the kit, otherwise you will have to purchase the pump separately.

After connecting the pump to the special hole on the ball, inflate it to a volume of 80-85%. Never inflate the ball completely.

1. Firstly, this increases the risk of damage during intensive work.
2. Secondly, it will reduce softness and increase the shock-absorbing load on the muscles during use.

How to inflate a fitball without a pump

Method number 4: there is a needle, but no pump

We looked at how to inflate a ball without a needle (basketball, volleyball, football, etc.) But what if you have one (or you made a needle yourself), but don’t have a pump? We offer the following instructions:

1. The pump will be replaced by a regular plastic carbonated drink bottle. As a last resort - a tight plastic bag without holes.
2. Now you need to screw the needle into the cap of the container or solder it. This will be the adapter. Check that it is not leaking air.
3. Then you need to lubricate the ball nipple with silicone grease.
4. But now we need to pump air into our homemade pump with our hands (or, if it’s convenient for you, with our feet), from where it will flow into the ball through a needle.

How to deflate a fitness ball correctly

There is no point in deflating a fitness ball every time after training. This is done only when classes will not be held for a long time, or if the fitball needs to be transported.

In such cases, the product is deflated as follows:

1. You need to sit on the fitball, open the plug up and press on its surface.
2. Wait a while until the product loses volume and deflates completely.
3. After the fitball has completely deflated, it is folded and put away for storage.

other methods

Let us give you some more tips:

• If you do not find a medical syringe, then its needle can be replaced with an empty refill from a regular ballpoint pen.
• If you only managed to pump up the ball a little, then you can restore its hardness and elasticity like this: just keep it in hot water for a while. This will cause the air inside the product to heat up, causing it to expand, which will complement the jumping effect.
• Silicone grease for nipple treatment can be replaced with machine oil.
• The needle can be attached to the cap of a plastic bottle for a homemade pump with a glue gun.
• Instead of a compressor, bicycle pump, bag or bottle, you can use a regular rubber medical bulb.
• A can of compressed air, a car's spare tire, or a trash bag can also act as a pump.

So we have looked at all the available ways to pump up any ball with a valve with air if there is no pump and a special needle nearby. Go to a car repair shop, use a medical syringe, build your own tool - choose what is most suitable for you.

Can a fitball burst?

Repeated testing has shown that the balls are incredibly durable and require conscious effort (such as being placed at a certain angle and high pressure) to damage them. During normal work with the simulator, damage to it is possible only if the ratio of the athlete’s weight and the class of the ball is incorrect (for example, a children’s simulator for a man weighing 120 kg or more).

Also, almost all fitballs are equipped with anti-explosion technology, which eliminates the risk of the ball bursting. Even if the integrity of the chamber is compromised, the fitball will deflate gradually. This allows you to avoid getting injured and not jumping off a burst machine during the exercise.

And also read: Exercises on a fitball for the buttocks and legs → Exercises on a fitball for the abs → Exercises on a fitball for the back →

How to inflate any ball without a pump and needle

A deflated ball is not a problem at all. Even if you don’t have a pump at hand, it’s still possible to inflate it, and now we’ll tell you how to do it.

Cut off the ends of the cotton swab on both sides.

Insert into the hole for pumping.

We move the syringe plunger to the very edge.

We insert the nose into the fragment of the ear stick.

Remove the syringe and repeat steps 4-6 again until the expected result is obtained. We control the air injection process.

This method, of course, is quite labor-intensive, but quite effective. Once inflated, the ball is fit for play again.

Article source: https://uprostim.com/kak-nadut-lyuboj-myach-ne-imeya-nasosa-i-igly/

Examples of ready-made training programs with fitball

If you want to exercise with a ball, but don’t know where to start, we offer you a ready-made exercise plan with a fitball for beginners, intermediate and advanced levels

. You can practice according to the proposed scheme, gradually adding or changing exercises at your discretion.

Plan 1: Fitball exercises for beginners

Fitball training for beginners will consist of two rounds of 5 exercises in each round. Each exercise is performed 10-15 repetitions one after another. After finishing the round, repeat it in 2-3 circles. Then move on to the second round. Take breaks as required, but no more than 1 minute.

First round:

• Sumo Squat
• Superman (Superman with fitball)
• Hip Raise
• Crunch
• Lateral Leg Lifts on Knees

Second round:

• Squat Wall
• Rollout Ball
• Leg Drops
• Side Plank on Knees
• Reverse Lunge

Execution: 10-15 repetitions of each exercise with a fitball, the round is repeated in 2-3 circles, then proceed to the next round.

Plan 2: exercises with fitball for intermediate level

An intermediate level exercise ball workout will consist of three rounds of 6 exercises in each round. Each exercise is performed 15-20 repetitions one after another. After finishing the round, repeat it in 2-4 circles. Then move on to the next round. Take breaks as required, but no more than 1 minute.

First round:

• Russian Twist
• Knee Tuck
• Lower Back Extension (Hyperextension on a fitball)
• Scissors
• Reverse Lunge

Second round:

• Leg Curls (Fitball roll on the back)
• Leg Raise
• Decline Push-up
• Knee to Elbow
• Skater
• Sit-ups (lifting the body)

Third round:

• Side to Side Knee
• Touch Leg Lift (Touching your feet on a fitball)
• Squat Wall
• V-Sits One Leg
• Sidekick (Swing your leg to the side)
• Leg Rotations

Execution: 15-20 repetitions of each exercise with a fitball, the round is repeated in 2-4 circles, then proceed to the next round.

Plan 3: Exercises with a fitball for advanced levels

An advanced exercise ball workout will consist of four rounds of 6 exercises in each round. Each exercise is performed 20-25 repetitions one after another. After finishing the round, repeat it in 3-4 circles. Then move on to the next round. Take breaks as required, but no more than 1 minute.

First round:

• Pick Crunch (Plank Butt Lift)
• Flutter Kicks
• Squat One Leg
• Lower Back Extension (Hyperextension on a fitball)
• Plank Rollouts
• Leg Raise

Second round:

• Incline Push-up (Push-ups on a fitball)
• Plank Sidekicks (Swing your legs to the side in a plank)
• Bicycle
• Squat Jack
• Hip Raise One Leg (Lifting the buttocks with one leg)
• Lateral Leg Lifts

Third round:

• Side Plank
• Leg Lift Bridge
• Plank Kick (Touching your elbows in a plank)
• Ball Passover
• Push-ups Leg Lift
• Sidekick (Swing your leg to the side)

Fourth round:

• Plank
• V-Sits (V-fold)
• Mountain Climbers Fast
• Leg Raise on Ball
• Sumo Squat
• Crunch Touch Knee (Double Crunch)

Execution: 20-25 repetitions of each exercise with a fitball, the round is repeated in 3-4 circles, then move on to the next round.

With the help of a fitball, you can perform both strength training and cardio, as well as stretching and stretching.

Another feature is the use of several muscle groups at once. So, performing exercises with a ball for the buttocks will additionally transform your legs, hips, back and abs.

Fitball will be especially useful for overweight people and pregnant women.

. It does not put stress on the joints and does not have a negative impact on health.

People with varicose veins can happily purchase a bright assistant. A fitness ball not only does not aggravate this disease, but also helps to saturate the veins with oxygen, which has a healing effect.