At the word “aerobics”, for some reason, you immediately imagine walking in single file around the hall and waving your arms to the music. And once you remember the peppy voice of a physical education teacher (“I-one! And-two! ..”), it becomes completely boring. Of course, useful, who argues. But you know, somehow today I don’t feel like it. I’d rather watch TV … Do not rush to conclusions! In fact, aerobics can be a very exciting activity. Under two conditions: if you really love your body, and if it is – fitball aerobics!
Swiss ball instead of Swedish wall
The ball is an object that we have loved since the cradle. From ancient times, he was thrown, kicked and beaten with tennis rackets … Until finally, in the 50s of the twentieth century, the Swiss physiotherapist Susan Kleinfogelbach proposed a system of ball exercises for the physical development of children diagnosed with cerebral palsy. The big bouncy ball turned out to be such a successful exercise machine that it quickly gained immense popularity not only in medical offices, but also among sports enthusiasts. Today it is known as fitball (“fitness ball”). And the gymnastics itself, respectively, is called fitball aerobics.
How it works?
Typically, a fitball has a diameter of 50 to 90 cm (selected according to height) and is able to withstand up to 300 kg. Many designs have special anti-burst protection, thanks to which, in case of damage to the shell, the ball does not burst, but simply deflates gently under you: safety first!
When performing exercises, the rubber ball creates elastic vibrations and acts as shock-absorbing support, removing excess load from the spinal column. The vestibular, motor and visual apparatus are simultaneously included in the work. Many exercises involve stabilizing muscles that help you maintain balance.
Therefore, regular fitball exercises can be of great benefit to those who wish to:
- improve posture;
- develop flexibility and mobility in the joints,
- increase dexterity and coordination of movements,
- strengthen the muscles of the whole body (including the arms, shoulder girdle, back, abs, hips, buttocks and even the arch of the foot),
- improve blood circulation and metabolism,
- prevent diseases of the cardiovascular system,
- get back in shape after an injury or pregnancy,
- get rid of excess weight,
- increase vitality, improve mood,
- and achieve other positive changes in your own well-being!
The main benefits of fitball aerobics
First, exercise is quite easy to master. Secondly, fitball aerobics has no specific contraindications. Many ball exercises are suitable for those who suffer from osteochondrosis, scoliosis, varicose veins, neurasthenia and other diseases. They are available to children, the elderly and those who are overweight. Pregnancy also usually does not interfere with fitball exercises.
It is interesting. You can sit on a fitball only with a straight back. Therefore, in Scandinavian schools they often use inflatable balls instead of chairs – they develop posture in children.
Where to begin?
It is better to try once than to read a hundred times! We bring to your attention 5 easy fitball aerobics exercises for beginners:
- Deflection. To begin, try lying on your back on a fitball and bending over: your heels remain on the ground, and your arms reach up and behind your head. Stretch your back with pleasure!
- Maintaining balance. Now roll over on your stomach, lift your legs off the ground, and spread your arms to the sides – you get something like a “swallow” based on your stomach.
- Walking. Sit on the fitball from above, like on a chair. Keep your back straight and tighten your abs. Lower your hands on the ball to maintain balance (more difficult option: raise them and hold them behind your head). Start slowly raising your left and right legs in turn, as if you were marching. Gradually increase the pace and height of the leg lift. Continue marching for 2 to 5 minutes.
- Strengthening the muscles of the body. Put your heels on the fitball, rest your shoulder blades on the floor. Cross your arms over your chest or press to the body at the sides. Try to straighten as much as possible due to the muscles of the back and abdomen. Hold the position for a few seconds, then slowly lower yourself to the floor. Repeat the exercise 8-16 times.
- Relaxation. Leave your legs on the ball, bending them at a 90-degree angle. Press your lower back to the floor, put your hands along the torso. Stay in this position for a while, trying to breathe freely and deeply.
note: The more you inflate the fitball, the more difficult it will be to practice on it. To reduce the load, try to release excess air from the ball.
As you can see, fitball aerobics is pleasant, affordable and effective. Be persistent, and the results will not keep you waiting. Good luck with your training!