The exercise ball is a great simulator that is convenient to use at home. The large fitness ball allows you to exert feasible loads on all muscle groups which helps to keep the body in great shape and create an athletic torso. The use of gym equipment allows you to protect your back ligaments and joints from excessive stress and achieve excellent results during regular exercise. Let’s take a look at the most effective exercise ball training.
Table of Contents
Choosing the right ball size
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Before proceeding directly to training with an exercise ball it is important to determine the appropriate dimensions of the device. The exercise balls are available in the following sizes:
- 55 cm – for people with a height of about 150-160 cm
- 65 cm – for those whose height is 160-170 cm
- Gymnastic balls 75 cm – people with a height of 170-200 cm
Look at the above list and go to this website where you can choose the most comfortable ball size. Alternatively, you should use another method that will allow you to determine the ideal exercise ball parameters for fitness. Sit on top of the garment with your entire body weight. If a right angle forms between the legs and thighs then the bouncy ball is suitable for subsequent workouts.
Warm-up
When resorting to exercises with a large ball it is advisable to first warm-up well. Warm-up the muscles of your entire body by performing a series of limb swings jumps in place body bends and squats. Exercise for 5 minutes. Then sit on the exercise ball and jump in a spring-loaded motion keeping your back straight. Fingering with your feet, turn around your own axis several times in separate directions. Then gently swing your hips to stretch your leg joints and lower spine. Lie down on the exercise ball and roll your back up and down a couple of times keeping your balance thanks to the support on your feet.
Push-ups on the ball
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Push-ups with an emphasis on the exercise ball are a highly effective version of the classic exercise. Due to the need to maintain balance an increased tension of the muscles of the core occurs. Take a prone position with your arms straight and palms at shoulder level. Throw your feet onto the ball. Perform slow push-ups trying to touch the floor with your chin. Make sure that your legs do not wobble to the sides of the exercise ball.
Raises the buttocks
To properly pump the muscles of the buttocks do the following exercise with a large ball. Lie comfortably on the floor. Press the lumbar region of the back firmly against the plane. Place your feet on the exercise ball. Spread your arms out to the sides to maintain balance. Try not to lift your shoulders off the floor once again. Leaning on your feet squeeze your buttocks firmly and lift your pelvis up. Hold at the top point for a few moments then lower yourself to the starting position. Perform the exercise as smoothly as possible at a moderate pace.
Reverse grip push-ups
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Push-ups with a reverse grip on an exercise ball promote high-quality pumping of the triceps and tension of the muscles of the shoulder girdle. Turn your back to the ball. Place your palms on the device. Take a position so that a right angle forms between your shins and thighs. Then begin to smoothly lower the pelvic region towards the floor. Bend the upper limbs at the elbows. Having reached the lowest point slowly avoiding sudden movements move the body to the starting position.
Twisting the body
Crunches are the perfect exercise with a big ball to help you lose weight on your belly. Training makes it possible to effectively pump the abdominal muscles. Perform the lesson according to this principle:
- Sit on the exercise ball with your feet flat on the floor and your arms crossed over your chest.
- After taking a series of short steps away from the ball lie with your back on the device.
- The knees should be in a position over the ankles and the head should be supported.
- Straining the abdominal muscles as much as possible twists the body in the frontal direction.
- First, gently raise your head then the shoulder girdle, and the middle of the back.
- Feel the quality contraction of the abdominal muscles.
- Return slowly to the starting position.
It is recommended for beginners to perform this exercise with a large ball in 1-2 sets of 8-10 reps rest for a minute. When the specified number of repetitions becomes easy, move on to the harder workout option. Take a similar starting position. However, now bend your arms at the elbows and put your palms behind your head. Gradually try to build up the number of sets and reps.
Flexion of the body in the pelvic area
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The workout strengthens the abdominal muscles well and the muscles involved in the extension of the lower spine. In the starting position lean on the exercise ball with your straightened legs in the knee area. On the opposite side support your body weight with your arms extended. Place your palms shoulder-width apart. Bring the body forward rolling the exercise ball over the legs towards the feet. Make a bend in the pelvic area so that a right angle forms between the straightened lower limbs and the body. To maintain balance tense your arms and core muscles. The head should hang down freely and the neck should be relaxed. Slowly return to the starting position by lowering your pelvis down and rolling your feet over the ball towards your knees.
Exercise ball squats
Take an upright stance. Place your feet level slightly wider than your shoulders. Grasp the ball with your hands and press it to the chest. After inhaling, do a deep squat. Having reached the bottom point, extend your palms with the exercise ball forward. As you inhale, press the sports equipment back to your chest and move to the starting position. Training provides an opportunity to complicate and diversify traditional squats.
Leg raises
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Leg raises on an exercise ball provide tension to the muscles of the thighs pumping the gluteal zone and abdominal muscles. In the starting position lie with your back on the floor. Throw your shins onto sports equipment. Place your hands along the body. Tighten your abs and buttocks well. Bring the pelvic area up stretching the body into a string. Support the shoulder girdle and calves. Maintain balance with your hands on the floor.
Exercise ball hyperextension
The exercise known by the definition of hyperextension perfectly pumps the muscles of the lumbar region of the back. Lie on the ball with your stomach. Straighten your lower limbs and rest your toes on the floor. Cross your fingers at the back of your head. Slowly lift the body up from the indicated position keeping your back straight. Pull your body straight out then return to the starting position.
Beginners Advise
Beginners are advised to reach an amplitude of movement of the body at the level with straightened legs. In the future, it will be possible to perform ascents higher. When the exercise becomes easy start using weights by placing a barbell pancake on the back of your head.
