Fitball - elastic ball large (55-75 cm in diameter), which is used for gymnastics and aerobics. Feetball also called the direction of fitness, where exercises are performed on the ball («fit» - recreation, «ball» - ball). Fitbol used for rehabilitation, correction and formation of posture.
Homeland of this type of fitness is Switzerland, where it has spread and gained worldwide recognition. It was developed in the middle of the last century physician, physical therapist Susan Klyaynfogelbah as the rehabilitation exercises for patients with cerebral palsy. After became obvious health benefits of exercise on fitball, it was used when recovering from injuries of the musculoskeletal system.
Doctors noted that the regenerative processes in the tissues when the fitball gymnastics is intense, muscle and tissue become more elastic, improves the metabolism in the intervertebral discs and blood circulation.
According to doctors, the result of this kind of fitness c similar results hippotherapy - riding therapy. On horseback or on the ball constantly need to keep the balance, and the process involved a lot of muscle.
Fluctuations of the ball, and the ensuing need to constantly monitor the balance stimulate the various systems and internal organs: liver, stomach, kidney cortex, the adrenal glands and the intestine.
Since all the received pulses are processed and controlled by the brain, fitball exercises improve the ability to self-control and self-analysis, which is often used in yoga and tai chi.
Swiss ledraplastika ball is made of - an elastic material capable of withstanding the weight of 300 kg. Also fitness score is usually provided with a special safety system antirazryvnoy, so the occurrence of even a small hole does not result in its rupture, and a gradual descent.
Benefits fitball gymnastics
When you exercise on fitball load gets the most muscle groups. The round shape of the ball allows you to exercise with greater amplitude, and because of its instability for balance muscles are constantly tense.
In addition, due to the shape of the ball is reduced load on the lower limbs, which allows watching and fitball gymnastics, people who are overweight, varicose veins, damaged ankle and knee joints, as well as the elderly.
Also instability feetball provides other advantages:
- Almost any exercise performed with it, help to improve the coordination of movements;
- Due to the fact that the body throughout the stressful training is burned more calories compared to the performance of conventional static exercises.
Thus, while exercising fitball gymnastics involved a large group of muscles, which are usually neglected. Through a combination of exercises aimed at muscle training, with a constant balancing on the ball improves blood circulation and metabolism, which promotes weight loss.
Also, experts recommend using a fitball fitness not only for training but also in daily life. It can be used instead of the chair or stool when working at the computer in order to read or watch a movie, during which the muscles of the thighs, abdomen and back muscles will work effectively.
How to choose a fitball
To exercise fitball should be selected in accordance with the growth. This is necessary in order to ensure correct load level.
The growth of 152-165 cm corresponds to the diameter of the ball 55 cm, height 165-185 cm - 65 cm. However, it is believed that better use for beginners ball diameter of 65 cm, as it is more stable.
The easiest way to make sure that fitball fit - is to sit down on it. When sitting at the correct fitball legs are bent at right angles.
Apply fitball slimming started since the spread of this kind of fitness. Along with increased muscle tone and create beautiful relief the need to constantly maintain a balance promotes intensive fat burning.
Slimming with fitball enough to perform complex for the average level of training for all muscle groups. To achieve the effect is enough to engage in sustainable feetball three times a week, alternating training days with rest, observing the advice on nutrition.
Usually, exercise for weight loss include a warm-up exercises for the thighs, buttocks, arms and chest. At the same time they combine active movement with static postures that increases the fat burning process.
Fitball for infants
Many pediatricians use notes fitball classes for infants. A significant advantage of such activities is the development of the vestibular system - an essential component of training with infants.
With feetball kids can perform a "passive" swimming, getting the necessary visual, vestibular and kinesthetic impulses.
Since children from birth are usually prevails flexor tone, playing with fitball allows babies to relax the muscles of the abdomen, which has a beneficial effect on digestion and breathing.
Also, these classes are a kind of physiotherapy, stimulating liver function, adrenal cortex, kidney, and many other vital organs.
In the first classes recommended to engage in simple exercises, complicating it gradually, which will contribute to strengthening and development of all muscle groups. This is especially important for the muscles of the back, because the flexibility of the spine allows the nervous system to function properly and freely distributed nerve impulses throughout the body.
Fitball for pregnant
Usually fitball Maternity selected in accordance with the growth, but it should be inflated somewhat less - he has a bit of flex when pressed. In doing so it should be comfortable and stable sitting.
Also, when doing fitball for pregnant should adhere to the following guidelines:
- It is not recommended to engage with the Swiss ball slippery in socks or shoes;
- Use fitball in daily life by performing work or leisure. Simply sitting on it without performing special exercises train the muscles of the back and abdomen;
- Engage on fitball Carefully and slowly, controlling the load and balance.
Fitball for pregnant helps train the different vertical positions to help during childbirth, which may reduce their duration. Midwives recommend using fitball at home to relieve pain in the early stages of labor. It's enough to swing, sitting on the ball in rhythm with contractions.
Also obstetricians recommend using fitball to help a child who is in the rear position, turn right before the birth.