Admit it honestly, since work has become remote, most often you spend your working day with a laptop in bed. In the best case, move to a soft chair or a comfortable chair. However, no matter how cozy and comfortable it may be at this moment, due to the fact that you are not sitting in the correct positions, problems with the spine, blood vessels and pressure may begin. To avoid unpleasant consequences and, on the contrary, even benefit from sedentary work, try spending your working days on a fitball.
“Simply replacing a chair or chair with a Pilates ball can help improve your fitness and health. For example, this is how you stimulate the proprioceptive system - thanks to it a person senses position, movement and force. Simply sitting on a stability ball will activate your muscles, tendons and joints. If you have a sedentary job and are at home, a Pilates ball is a great alternative to a chair or armchair,” says Javier Fomiana, physical activity coordinator at the Metropolitan Isozaki Center in Spain.
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“When sitting for long periods of time on a chair, sofa or armchair, the muscles in the core of the body do not actively work to maintain posture because you are resting on the backrest. By sitting on the ball, you will try to keep your back more even and straight, thereby reducing the risk of pain in the spine caused by incorrect postures. At the same time, the fitball serves as a kind of shock absorption, reducing the load on the vertebrae,” explains the expert.
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Features of fitball
The obvious “advantage” of a fitball is its ease of use - a person with any physical fitness can start exercising with the ball. Exercises on this apparatus are recognized as gentle on the spine and lower back, so people with osteochondrosis and other back diseases can exercise on it. Exercises on this fitball are considered therapeutic exercises.
The round shape requires constant concentration and balance. The body receives sufficient stress on all muscle groups, especially the buttocks, thighs and abs. Therefore, exercises using a gymnastic ball promote good blood circulation and burning of fat deposits.
Most often, a fitball is made of dense and flexible materials - latex or PVC. Therefore, the ball can withstand a load weighing up to 300 kilograms. Choose a ball with an ABS system, because in case of excessive weight load or an accidental puncture, the gymnastic ball will not burst with a loud, frightening sound. The fitball will simply deflate, and you will have time to get off it.
The benefits of fitball
Exercises on a fitball help strengthen the muscular corset of the back: as a result, regular exercises can help straighten your posture. In addition, the fitball helps to better coordinate movements: that is, grace will be added to good posture. Fitball will benefit the joints and vestibular system, and it will also help strengthen the cardiovascular and nervous system.
Fitball can be practiced by people with different levels of physical fitness: exercises on the ball will not be too exhausting. Moreover, fitball is popular among pregnant women.
Who needs it and why?
Sedentary work and lack of free time for physical activity inevitably affect your back health. The spine experiences enormous stress every day. If you sit at a computer or papers, then your body is tense and motionless for a long time. Or the opposite situation: excessive physical activity and, as a result, muscle strain. In both cases, the body needs to relax. Therefore, a logical and necessary end to the working day will be a special set of exercises for the spine using a fitball. After classes, you will feel lightness throughout your body, your back will stop “aching” and hurting.
For people with problems with the spine and joints, a fitball can be a godsend. The Internet is full of video tutorials and special practical recommendations for exercising on a fitball, which help relieve the back and regulate the functioning of the musculoskeletal system. This set of exercises is simple and easy to perform.
Those who are interested in improving their body at home will certainly experience the effectiveness of a gymnastic ball. There is no need to buy an expensive exercise machine: a fitball will successfully replace it. The sphere is unstable and balancing on the ball forces more muscles to work even during standard activities. Maintaining balance and performing the exercise at the same time is the secret to the effectiveness of exercise on a fitball. You can just sit on it, and this will already be a physical activity.
Expectant mothers will definitely appreciate the benefits of a fitball. Constant load on the lower back during pregnancy, preparing the body for childbirth and the birth of a baby, relieving pain during contractions - a gymnastic ball can solve these problems. Many doctors advise doing gymnastics for pregnant women using a fitball and preparing the body for labor. Also, you can always take the ball with you during childbirth and use it to relieve the pain from contractions.
A fitball can also be useful for a young mother to get her body back into shape after childbirth. You can exercise on a fitball at a convenient time, being in close proximity to your baby. There is no need to find time, find funds and gather strength to visit the gym - you can remain in control and exercise on a gymnastic ball at any time.
Such gymnastic equipment is also intended for recreational and therapeutic gymnastics for children. For newborn children, exercising on the ball will help get rid of hypertension and will have a beneficial effect on the mental and physical development of the baby. For children over 1 year old, the simulator helps develop coordination and the vestibular system, improves tone and strengthens muscles. For children, fitball will become a source of positive emotions.
Fitball - benefits, harm and exercise options
A fitball is a large elastic ball with a diameter of up to 1 meter. It is used for training at home and in the gym. Fitness instructors include exercises with a fitball in aerobics, Pilates, strength training, stretching and gymnastics for pregnant women.
Initially, fitball was used in the rehabilitation of newborns with cerebral palsy. The first fitball was developed by Swiss physiotherapist Susan Kleinvogelbach in the 50s of the 20th century. Exercises with a gymnastic ball had a strong effect that it began to be used in the practice of recovery from injuries to the musculoskeletal system in adults. Since the 80s, fitball has been used not only in therapy, but also in sports.
Types of fitball
Fitballs differ in 4 parameters:
- rigidity;
- diameter;
- color;
- texture.
Stiffness or strength depends on the quality of the material from which the ball is made and the degree of “inflation”.
The diameter varies between 45-95 cm and is selected based on individual characteristics and preferences.
The texture of the fitball is:
- smooth;
- with small spikes - for a massage effect;
- with “horns” - for children.
How to choose a fitball
- When purchasing, pay attention to the inscription BRQ - Burst Resistant Quality, ABS - Anti-Burst System, "Anti-Burst System". This means that the ball will not burst or tear during use.
- Find the mark with the maximum weight that the fitball is designed for. This applies to overweight people and those who use weights to exercise on the ball.
- Not all manufacturers include a pump with the fitball. You don't have to buy one: a bicycle pump will do for inflation.
- In the store, do a test to determine the appropriate size. Sit on the ball and make sure that the angle at the knee becomes 90-100º, and the feet are completely on the floor. If the diameter is incorrectly selected, it is impossible to achieve correct posture while sitting on the ball, as the load on the joints and spine will increase.
- Do not confuse a fitball with a medicine ball - a medicine ball that acts as a weighting agent.
The benefits of fitball
Exercises with a fitball help diversify your regular workouts and strengthen your body. The fitball will help you improve your stretching and become flexible.
General
While playing with the ball, a lot of concentration is required. More muscles are used for balance, which helps strengthen them.
For the press
Fitball exercises are an effective way to develop the abdominal and thigh muscles. During training with the ball, deep muscles are worked out, which rarely function during standard exercises.
For posture
Exercises on a fitball do not overload the back and allow people with injuries to the spine and musculoskeletal system to stay in shape. Regular exercise improves posture and reduces back pain.
For coordination
When performing exercises with a fitball, coordination improves, which allows you to learn to balance on unstable surfaces and develop the vestibular apparatus.
For the mood
Exercises with a fitball have a beneficial effect on the nervous system, elevate your mood, relieve stress and tension.
For heart
During training with a fitball, the functioning of the heart and lungs improves.
For pregnant
With a fitball, you can perform exercises to keep fit without fear of harming your unborn child.
Fitball training for pregnant women is carried out to prepare muscles for childbirth. Positive effects of training for expectant mothers:
- relieving tension from the lumbar region;
- relaxation of the muscles surrounding the spinal column;
- normalization of the circulatory system;
- strengthening the muscles of the pelvis and back.
Exercises with a fitball are allowed after the 12th week of pregnancy in consultation with your doctor.
For babies
Fitball exercises with newborns can be carried out in the 2nd week of life.
Benefits from classes:
- development of the vestibular apparatus;
- relieving muscle hypertonicity;
- stimulation of internal organs;
- strengthening the abdominal muscles and limbs.
During classes, observe the child’s reaction: if he begins to act up, stop the exercises and postpone until next time. The first lessons should not last more than 5 minutes.
For children
During exercises with a ball, the child develops all muscle groups, improves endurance, coordination and normalizes the functioning of the digestive organs. The duration of training with a fitball for a child is 30 minutes.
Harm and contraindications
- first trimester of pregnancy and problems with its course: isthmic-cervical insufficiency, threat of miscarriage and increased uterine tone;
- severe spinal injuries, including herniated discs;
- heart diseases.
Recommendations for pregnant women
Do not make sudden movements to avoid injury or deterioration of health.
Effective exercises in later stages:
- swing to the sides while sitting on the ball;
- perform short “springy” jumps.
How to properly exercise with fitball
Exercises with a fitball are performed in one or several positions: sitting, lying and standing. All complexes are divided into 3 types: for stretching, relaxing or strengthening muscles.
The recommended time for a full workout with a fitball for an adult is 40 minutes. The rest break between exercises should not exceed 30 seconds. During the exercise, try to tense your muscles as much as possible.
Here are a few exercises with a fitball.
For women and men
- Starting position - standing, arms at your sides, feet shoulder-width apart, knees slightly bent, back straight, stomach tucked. Take the ball in your hands, bring it up above your head, then, while inhaling, bend over with straight arms and without arching your back, moving your pelvis back, as if you were doing a squat. As you exhale, straighten up and return to the starting position. Try to keep your back muscles tense. Perform 3 sets of 5 reps.
- Starting position: lying down, face up. Position your upper body on the ball so that your head and shoulders are resting on the exercise ball. Keep your pelvis suspended, legs bent at the knee at an angle of 90º. Perform cross swings: as you exhale, touch the toe of the opposite leg with your hand. Perform 3 sets of 20 reps on each side.
For pregnant
- Starting position - standing, feet shoulder-width apart, dumbbells in hands. Place the ball between the wall and your back at lower back level. Squat down so that the ball rises to the level of your shoulder blades. Keep your back straight. Perform 3 sets of 8 reps.
- Starting position - sitting on a fitball, knee angle 90º, legs spread. Bend your body to each side with your arm outstretched. Perform 2 sets of 5 reps on each side.
For children
- The exercise is designed for children up to 1 year old. Place the baby face down on the fitball, grab him by the legs and roll him and the ball back and forth 5-6 times. During the exercise, you can lift the lower part of the child’s body by the legs and continue to perform similar actions.
- The exercise is designed for children over 5 years old. Starting position - lying on your back, arms extended along the body, fitball clamped between the ankles. Raise your legs together with the ball, then return to the starting position. Repeat 5-6 times.
How to choose a ball
A gymnastic ball is selected according to height and weight. If the size of the apparatus is too large, it will not allow your legs to stand on the floor with your full feet - this increases the risk of falling and makes the exercises less effective. But a ninety-degree angle in a sitting position between the body and the thigh, lower leg and foot indicates that the specific size of the projectile is suitable for a given person.
The practice of choosing a gymnastic ball by height involves large balls, with a diameter of 75 cm, for people from 180 cm. A diameter of 65 cm is suitable for people of average height, from 170 cm. A small height from 150 to 170 cm goes well with a sword diameter of 55 cm.
For children up to 150 cm tall, the smallest fitballs are ideal - 45 cm in diameter. The choice of a ball for a child is also based on additional safety systems. Handles in the form of horns will help the baby keep his body on the ball. Spiked balls on the surface of the fitball prevent the product from sliding on the floor and have a massage effect.
Strengthen muscles, increase body flexibility, relieve fatigue - this projectile is successfully used in all directions. All you have to do is choose a fitball and start exercising on it. Remember, by doing gymnastics on such a ball, you strengthen not only your muscles, but also your health!
How long to sit on a fitball
Of course, it’s difficult to imagine an eight-hour working day spent solely on a fitball. But gradually you will get used to the new “stool” and increase the “dose”. “If you've never used a Pilates ball, getting used to it should be gradual. To begin with, alternate between a fitball and a regular chair, but each time increase the time on the first one until you feel completely comfortable. Listen to your body and finally switch to the ball only after you realize that you are ready for it,” says Javier Fomiyana.
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How did fitball appear?
We owe the appearance of fitball in the fitness industry to the Swiss physiotherapist Susan Kleinvogelbach. It was this woman doctor who, in the 50s of the last century, came up with the idea of using a large inflated ball to rehabilitate her patients who had suffered spinal injuries, heart attack or stroke.
When the effectiveness of such rehabilitation was proven in practice, other physiotherapists, traumatologists and resuscitators wanted to use the ball in the treatment of patients. And a little later, fitness instructors took an interest in the innovation and gave the large inflated ball a beautiful sports name - fitball.
Since its invention, the fitball has undergone some changes - now it is produced in all sorts of colors and designs, with massage spikes, “ears”, handles, of any size.
A brief history of the appearance of fitball
This large, brightly colored ball, which ranges from 45 to 75 cm in diameter, is very actively used today in aerobics and fitness training. It was invented by a physiotherapist from Switzerland, Susan Kleinvogelbach, in the middle of the last century, who was intensely involved in the development of health and rehabilitation programs for children suffering from cerebral palsy.
Afterwards, which gained widespread recognition, Susan’s case was taken over by the American Joan Posner Mauer, who in the 80s was involved in the rehabilitation of patients after severe spinal injuries. Soon the Swiss ball began to be called a fitball, which translated from English means: “fit” - health improvement, and “ball” - ball. Literally translated, it sounds like a “health ball” - much like our Grace health disc, which we also reviewed. The stunning success that fitball therapy has had has led to the fact that this projectile has become very actively used not only in medicine, but also in sports.
Main types of exercises on a fitball
With the help of a fitball you can pump up absolutely any muscle in the body. We will give you only the most standard exercises that are most effective in the process of losing weight:
1. Abdominal workout
Place your hands on the floor shoulder-width apart, place your feet at the hips on the fitball - now do push-ups while maintaining your balance on the ball. Do 10-20 push-ups in several approaches with pauses or changing exercises.
When this type of push-up becomes easy, start doing push-ups with your feet, not your hips, on the fitball. As an alternative, you can practice reverse push-ups, with your feet on the floor and your hands resting on a stability ball. With this type of push-up, you will aim your body towards the ball, and not towards the floor surface.
2. Training the hips, buttocks and lower back muscles
Extend your arms straight in front of your chest and hold the exercise ball in them. Now squat with a straight back, trying not to bend forward. To pump up your inner thighs, hold a fitball between your legs at knee level, now squeeze and stretch the ball so that it does not fall.
You can jump with a ball held between your legs. A good cardio workout is running in a circle while jumping over a fitball.
3. Chest workout
Sit on a gymnastics mat, spread your legs wide and place a ball between them. Now squeeze the ball tightly with your hands, constantly increasing the degree of compression. This way you will pump up the muscles of your chest and arms.
4. Abdominal and leg muscle training
Lie down on a gymnastics mat, stretch your arms along your body, and hold the fitball with your feet near your feet. Now lift your legs with the ball and throw them over yourself so that the ball is behind your head. This exercise helps strengthen the muscles of the back, abdomen and legs.
5. Core workout
Lie on your stomach on an exercise ball with your arms and legs on the floor. Now slowly roll on the ball so that you gradually move forward without removing your hands and feet from the floor.
Next, sit on your knees, place the fitball at a distance from you, and rest your palms on it. Straining your stomach to the maximum, smoothly roll forward so that instead of your palms, your elbows rest on the fitball. Perform the exercise slowly and make sure that the ball does not roll away.
6. Leg workout
Place one foot on the exercise ball, and now squat on the other leg. Do 10-15 squats and then switch your legs.
7. Butt workout
Kneel down, now lift one leg and straighten it. Swing with your outstretched leg, throwing it over the fitball lying next to you. With this exercise, the load on the buttocks and hips will be significant, so choose a ball only with a diameter that matches your height.
Cons of fitball and contraindications
Unfortunately, any sports equipment has disadvantages. Fitball was no exception.
Fitballs are soft and safe. But if you perform exercises with a gymnastic ball incorrectly, you can still get injured. For example, loss of balance can result in a bruise.
Also, exercising with a fitball has contraindications. Athletes with hernias, protrusions in the “active” phase, or severe pain are not recommended to exercise with a gymnastic ball.
If you have had a knee, pelvis or shoulder injury, you should not do push-ups with a fitball. Since the main load goes to these parts of the body. This also applies to the ankle during existence. If your ankle is unstable, you may lose your balance during the exercise and get injured.
Despite the positive effect of fitball for pregnant women, you need to choose exercises for expectant mothers wisely. It is not recommended for pregnant women to exercise while lying on a fitball from the second trimester. Also, you should not perform any exercises with a training ball that put pressure on the abdomen and pelvic organs. Because this may pose a risk to the child.
Where and how much is better to practice fitball?
The beauty of this sports equipment is that constant monitoring on the part of the trainer over the correct technique of performing the exercises is not required, which makes it possible to conduct home training with it very successfully. This is also good because you can save a lot of time: in fitness centers, classes last 45-60 minutes and are held 3-4 times a week, but at home you can easily train for 15-20 minutes, but every day. The main thing here is the regularity and intensity of training. At home, you are your own coach, so you must be extremely strict and demanding of yourself: give yourself some slack once on the way to your goal, and laziness will throw you back a few steps.
Home workouts on fitball
Here is a simple set of exercises with a fitball for home workouts for the whole body. Before starting your workout, be sure to warm up for 5-7 minutes and start doing the exercises.
Exercise "Elephant" with push-ups - 10 reps
Assume a plank position on the exercise ball so that your shins are on its surface. The arms are straight and directly under the shoulders, the abdominal muscles are tense, and the body is in a straight line without sagging at the hips. As you exhale, begin to contract your abdominal muscles, rolling your legs with the ball to your chest, and return to the starting position. Then do a push-up.
Rolls with a fitball for the abs and butt - 6 approaches
Lying with your back on the floor, alternately transfer the ball from your hands to your feet and back, while lifting your shoulder blades and legs off the ground. Keep your abdominal muscles tense and your lower back pressed to the floor. Perform 10 repetitions of this, then leave the fitball in your legs and roll over onto your stomach. Place your hands behind your head and lift your body and legs as high as possible, fixing yourself at the top point. Also perform 10 repetitions and return to the starting position. This link needs to be performed only 6 times.
Bulgarian squats on a fitball - 10 reps per leg
Stand near the ball, with your back to it. Take a big lunge forward and throw your back leg onto the exercise ball. For balance, keep your arms crossed in front of you—you can hold dumbbells in them in the future. As you inhale, we lower ourselves down as deeply as possible and, as we exhale, return to the starting position - do 10 such repetitions for each leg.
The emphasis in the exercise is as follows: the emphasis is always on the heel of the working leg, the knee does not go beyond the toe, we do not rest at the top point, the knee does not fully straighten - it should always be bent. At first, you can lower yourself until your thighs are parallel to the floor. Please note that the back must remain arched, that is, you cannot slouch. To do this, always keep your gaze in front of you and up, but without raising your head.
Beginners can do one more round of the given set of exercises, more advanced levels can do 2 more.
As you can see, such a sports equipment as a fitball, despite its simplicity, has an extremely effective effect on the condition of muscles, ligaments and tendons, as well as on the overall health of the body, allowing you to make your body attractive and improve your well-being.
Complex of therapeutic gymnastics - exercises with a gymnastic ball
Indications:
- The period of early rehabilitation after casting for injuries and operations of various body segments
- Prevention and treatment of contractures of limb joints
- Rehabilitation of ligament injuries, bruises and muscle injuries
- Neuritis in remission, hypotension and muscle wasting
- Pathologies of the spine and supporting apparatus of the back in children and adults
- Any recommended restorative measures for kyphoscoliotic deformity
What is the benefit of sitting on a fitball instead of a chair?
So, what benefits does a fitball provide if it replaces a traditional chair:
- Perfect posture that you don't have to control.
- Uniform development of the muscle corset, namely the back and abdominal muscles.
- Development of coordination, balance skills, and vestibular apparatus.
- Losing extra pounds - due to the need to balance and engage almost all muscle groups, you will burn calories without notice.
- Strengthening the heart muscle, improving blood supply to all organs of the body, normalizing blood pressure.
- Improving lung function, increasing the depth of breathing.
- Improving the functioning of the vertebrae.
- Ideal waist due to involuntary twisting, body rotation and bending.
- Excellent joint function.
- Relieving psycho-emotional stress thanks to the springy nature of the fitball.
How to choose the right fitball: types of gymnastic balls
When choosing a fitball, you must take into account your height, since good results from exercise can be achieved if the gymnastic ball suits you completely. How is the ball picked up? Everything is simple here - you need to start from the size of the fitball itself, namely its diameter, and your height (this is very convenient if, for example, you decide to order it on the Internet):
- If your height is less than 142 cm, the ideal option would be a gymnastic ball with a diameter of 45 cm. By the way, these are children's fitballs;
- If you are 165 cm tall, opt for a ball with a diameter of 55-60 cm;
- People whose height is 170 cm can buy a fitball with a diameter of 60-65 cm.
- Products with a diameter of 70 cm are suitable for people whose height is 170 cm and above.
A little advice for those who are going to buy a fitball in a real store: sit on the ball and pay attention to how your legs are positioned - your feet should rest lightly on the floor, and your knees should be bent at an angle of 90 degrees, that is, parallel to the floor (acceptable the deviation is 5 cm). If everything corresponds to the recommendations, the fitball is suitable for you and you can safely purchase it.
Gymnastic ball material
In the process of producing a fitball, a fairly strong and reliable material is used - as a rule, it is polyvinyl chloride, capable of supporting a person weighing up to 180 kg (usually this point is indicated on the packaging of the product). Those who have never encountered gymnastic balls sometimes have certain fears that the fitball may simply burst under them and they will fall to the ground, not without consequences for the coccyx or pelvis. Let me hasten to reassure you: modern models have an “Anti-Burst” or ABS system, which are designed so that in the event of a puncture or any other damage to the surface, the ball does not burst, but simply deflates, slowly releasing air. So, train without fear and concern for your musculoskeletal system.
Red, blue, blue - choose any one for yourself
The color range in which our universal exercise machine is presented is quite wide and choosing a color to your liking will not be difficult. However, if you are an adherent of chromotherapy - the science of colors and their effect on the human psyche - then, of course, choose a ball according to the color therapy method:
- Red ball - increases immunity, endurance, adds energy;
- Orange ball - helps to find harmony and calm, affects the proper functioning of the kidneys;
- Yellow ball - has an active effect on the brain, relaxes the nervous system, relieves tension;
- Green ball - helps stimulate nerve cells, relieves irritability, calms;
- The white ball is a cleansing aura, a kind and bright color; reduces irritation and gives a feeling of harmony;
- Purple ball - helps train the body's endurance, tones the body;
- Blue ball - harmonizes the psyche, calms depression;
- The pink ball is the color of tenderness and care; develops kind, positive thoughts and emotions;
- Blue ball - relieves muscle tension.
Of course, no matter what color you choose, the fitball will have a positive effect on the body as a whole, but additional stimulation of certain processes in the matter of restoring and strengthening health, you see, will not hurt.
