GYMNASTIC BALLS: types, features, indications and instructions for use.

A gymnastic ball or “ fitball ” is a sports equipment familiar to everyone who has been to a fitness room. Experts advise using it for everyone involved in fitness and aerobics, not only in the gym, but also at home. Fitball increases the effectiveness of training. It helps improve coordination, allows you to evenly distribute the load on the muscles, helps get rid of fat in problem areas, makes your stomach flat and your body slim.

To experience all the benefits of this sports equipment, you need to know how to choose and use a fitball correctly, and for what exercises it is best suited.

What is Medball?

A medicine ball or medicine ball is a universal training equipment that can be found in every serious gym today.
I like medicine balls for one reason - they are designed to be thrown. Unlike dumbbells and kettlebells, which are more likely to hurt you if you drop them, medicine balls can be thrown as long as you like and become stronger, developing explosive power. When I was involved in athletics, medicine balls were a regular part of our activities. Training explosive strength, the ability to concentrate efforts accurately and in an instant - this, in my opinion, is the main task of medicine balls. Similar exercises include jumping, but they only use the legs. Variations of throws performed with maximum effort and speed use slightly less than the entire body. If we talk about sports where working with weights is only a necessary means of general physical training, and this is almost all types, except for weightlifting and powerlifting itself, then throwing exercises with a medicine ball allow you to transform slow absolute strength into power and speed. And then the sprinter will run faster, the thrower will throw his javelin further, and the wrestler will be able to more easily carry out the opponent’s throw.

And for you, an ordinary gym goer or a lover of horizontal bars, training with a medicine ball will be useful for a number of reasons. First, you will improve your body control and become more athletic. You will make your body more functional, and this will affect your results in the gym and on the court. I hope that you know how important it is to regularly change your training program so that your body does not get used to the same type of load. Periodic 3-4 week cycles using a medicine ball change the focus of training towards developing power, force you to activate muscles in a new way and provide an increase in strength in the next power block. Thirdly, your core - the link connecting the shoulder girdle and the lower extremity girdle, as well as the corset that holds our spine in the correct state and controls its mobility - will work to its fullest in every movement.

Well, and finally, if you don’t play around, but invest in every throw, you will release a lot of testosterone into your blood, which will immediately begin building your muscles.

4-week program with medicine ball to develop explosive strength

Before performing a throwing session, select a ball of the desired weight. Turn off your ego and lift no more than 3-6 kg – we need speed and maximum effort! If your throw looks like it was made by a lame eighth grader, you need to take a lighter ball.

You will have 2 workouts per week. Include a set of exercises with a medicine ball at the beginning of your workout or immediately after basic movements, such as squats or presses. Allow 2-3 days between classes. You don't need to be reminded of the importance of a good warm-up before training, do you?

Medicine Ball Shoulder Throw

When performing this exercise, absolutely the whole body is involved in the work, not only speed but also strength develops well.

Technique:

Stand over the medicine ball, bend down and pick it up. After this, the ball is thrown onto the feet. Now unbend as quickly as possible and throw it over your left shoulder. The exercise is repeated, but on the other side.

Main settings

A medicine ball has a mass that can range from 0.5 kg to 4 kg. Expert recommendations state that novice athletes should use the lightest products weighing up to one kilogram. In this case, the emphasis should be directed specifically at the correct execution of the exercises, which will subsequently lead to the possibility of gradually increasing the weight of the equipment used and achieving the desired result.

Throw the medicine ball down

This exercise is perfect for those people who are professional fighters. Due to its explosive technique, it perfectly imitates striking movements.

Technique:

We take the ball and raise it strictly above our head. Then, making maximum effort, we throw the weight down, the hands, by inertia, should reach at least the level of the pelvis.

What is a medicine ball

A medicine ball is a special ball, or as it is also called a weight, the weight of which can be from 1 kilogram to 20 kilograms, although there are also very heavy models that are more suitable for training heavyweights. Most often, a medicine ball is used as a modern alternative to kettlebells or dumbbells, as well as as an additional load during sports exercises. You can throw it, catch it, pass it to your partner...

Medicine balls are made from thick rubber, and therefore the surface of the ball is quite slippery - it takes a lot of skill to be able to hold the ball slipping out of your hands. And, you need to hold it, because in the middle it can be filled with sawdust, sand, special gel or other heavy materials. So, falling a medicine ball on your leg is very noticeable and traumatic.

By the way, such a medicine ball does not bounce off the surfaces it touches at all and absorbs the force of its impacts.

Medicine balls can be of different colors and even different shapes - in order to make them comfortable to hold, they may have 1-2 handles, which makes them look like a car steering wheel or a weight.

The cost of this sports equipment is quite affordable, therefore, you can purchase it without any problems and practice with a medicine ball both at home and in the fitness room.

Why is training with a medicine ball necessary?

This is what your medicine ball might look like

Since a medicine ball is not a simple ball, but a weighted version of it, it is quite obvious that during training with it all the main muscle groups of the human body are worked out, however, there is one advantage - this mode is much safer and more gentle for our muscles and ligaments These are not dumbbells, but the effect of training with a medicine ball is no worse than the effect of training with such sports equipment.

In addition to training (by the way, many professional athletes are already well acquainted with the method of working with a medicine ball), it can be used during the rehabilitation period after injuries, since you yourself can regulate the degree of load by choosing a medicine ball of suitable weight and size. Also, such workouts help in gaining muscle mass, for losing weight, and they will be useful for those who just want to be healthy and stay in good physical shape.

During training (we will tell you how to train with a medicine ball a little lower), you have the opportunity to work out and load your muscles and ligaments well, but all this happens in a mode that is gentle for you, you develop strength and agility, coordination and speed of your movements, develop your musculoskeletal system. the musculoskeletal system after injuries and operations (if there are no contraindications for this), develop joints and give your weakened muscles a feasible load.

By the way, specialists and trainers call training using a medicine ball functional training, and you can also join them. Especially if you learn about the benefits of such training.

Benefits of Medicine Ball Training

The convenient shape of the sports equipment helps you strengthen all muscle groups that are involved in the movements of your legs and arms, and give full load to your joints without stretching your ligaments. You can train either individually at home or in pairs with a partner. You can also use such a medicine ball to work the muscles of your back and arms, shoulders and torso, and train your legs - as a result, your body will become athletic, toned and pumped up, and you will not have any complexes about cellulite in the hips (learn all about cellulite ) or hanging belly fat (learn how to lose belly fat). All this will go away thanks to training with a medicine ball.

Well, the fairly compact dimensions of this sports equipment allow you to take it with you on a business trip, on a weekend to the country, on vacation, and even then never stop working on yourself and your body.

Indications for practicing with a medicine ball

Unlike many sports equipment, which only professional athletes can work with, the medicine ball has no restrictions on its use. Therefore, no matter who you are - a master of sports in athletics or a housewife, you can buy yourself a medicine ball and start training with it. By the way, age is not a hindrance for such training. Therefore, even if you have long and successfully passed the teenage period, you can use the medicine ball for recreational gymnastics, for physical therapy and for strength training. You will simply need to select a medicine ball of the appropriate shape and weight.

If you want to “pump up”, then you should choose a heavier medicine ball - it will allow you to increase your strength, endurance and speed. If you are just doing fitness, a medium-heavy medicine ball is suitable - it will help you develop flexibility, improve coordination and uniform muscle tone. If you are in the post-rehabilitation period, then with its help you can recover from injuries and fractures and regain your previous strength.

However, even if you are a professional and a heavyweight, you should start training with a medicine ball with a ball of small weight, and use a projectile with 1-2 handles, gradually the weight of the medicine ball can be increased, and the training technique with it can be complicated. When you achieve high aerobatics, you will be able to combine training with a medicine ball and other sports equipment.

How to inflate a fitball

How to pump up a fitball

Most high-quality fitballs are equipped with a pump and instructions, which provide recommendations on how to properly pump air into the product. To achieve the highest level of elasticity of the ball, it is better to inflate it 5 cm more than normal, and then slowly deflate some of the air, reducing the simulator to the required diameter. The editors of uznayvse.ru hope that our article will help you choose the right fitball and always be in shape.

Fitness classes with special rubber balls are effective and safe for muscles and joints. In addition, such training is more fun and interesting. This sports device is a real find for training both in the gym and at home.

But fitness is not the only purpose of such balls; they are widely used for other purposes:

for activities with children, they help develop coordination and balance; to prepare pregnant women for childbirth; in physical therapy.

Most often, people have three questions related to this miracle simulator:

What is the name of the fitness ball? Fitball. The name comes from a combination of two English words: “fit” (figure) and “ball” (ball);

where to buy fitball? Now this is a very popular device, so you can buy it both in specialized stores and in regular megamarkets in the sporting goods department;

how much does a fitness ball cost? The price of such sports equipment is affordable, ranging from 500 to 1000 rubles.

1. First of all, decide for what purpose you need a fitball. If you want to purchase this exercise machine for training with a child, then choose a children’s fitness ball accordingly - 55 cm in diameter. What size fitball to choose for adults depends on the person’s height. For people with a height of more than 170 cm, a large fitness ball is suitable - 75-85 cm. If you are not that tall, choose a medium ball diameter - 65 cm.

These recommendations should not be neglected, since to obtain the best effect and maintain health, the angle between the torso and thigh, as well as at the knee and ankle joints, while sitting on the ball should be 90 degrees. Compliance with these parameters is possible only if the height and size of the sports equipment correspond.

2

Pay attention to the surface of the fitball. The fitness ball can be completely smooth, which is very convenient for training with the smallest children (the possibility of discomfort from contact of delicate skin with unevenness is eliminated)

A fitness ball with spikes or horns also has its purpose. Convexities in the form of long horns or arms are necessary for children so that they feel more confident during classes. According to reviews from women, a ball for pregnant women should also have devices for holding. Large inflatable fitness balls covered with spikes make excellent massagers.

3. When choosing in a store, give preference only to those fitballs that come with instructions for use. It should contain information on how to inflate and how to seal the fitness ball in case it gets damaged. Please remember that unauthorized experiments may damage the product.

And in order not to buy a fake, pay attention to how much the fitness ball costs. Branded fitball cannot be very cheap

Follow the tips above, exercise and stay healthy!

Exercises for practicing with a medicine ball

Preparation for training

Exercises with a medicine ball

The advantage of training with a medicine ball is that you can train anywhere and at any time convenient for you. However, do not forget to stretch your body muscles and do a short warm-up before training. Take care in advance of comfortable sportswear and shoes (find out how to choose sneakers), and a sports mat on which you will exercise. If you want to increase your emotional tone and make your classes more energetic, you can turn on the appropriate musical accompaniment (and, you know how music affects a person).

Medicine ball training

• Take a comfortable sitting position on the floor, bend your legs under you so that your buttocks are under your heels. And, now take the medicine ball in your hands, and, straightening your back, put your hands behind it with it. Try to smoothly bring your shoulder blades together and raise your arms to the maximum possible height. During the exercise, you must keep your back straight and make sure that you do not bend forward. After this, lower your arms, take a few deep breaths and repeat the exercise 10 times.
• Take a starting position while sitting, stretch your arms with the medicine ball in front of you and gently bend them at the elbows. Now put your hands behind your head, trying to reach your back with the medicine ball using springy movements. If you perform this exercise correctly, you should feel a slight tension in the triceps area.
• The exercise is performed while sitting. Take the medicine ball in one hand and stretch it forward with it, while you need to place your other hand behind your back as much as possible, and try to keep it parallel to the floor surface. Now bring your hands together in front and transfer the medicine ball from one hand to the other, repeating your actions in a mirror image. Do the exercise as many times as you can. Make sure that your arms do not drop and are kept parallel to the floor surface.
• You need to place one leg on your knee, and the other, straightening it as far as possible, and move it to the side. Take the medicine ball in your hands and lift it above your head. Now, bend over with your arms and body to the sides, trying to bend as low as possible and keeping your body parallel to your outstretched leg.
• The exercise is performed lying on a gymnastic mat. Raise your legs, bend your knees at right angles, and place your feet and shins parallel to the floor surface. Now stretch your arms with the medicine ball along your body behind your head, lift your head, shoulders and shoulder blades off the floor, as well as your arms with the ball, and try to stretch forward, not forgetting about your chin. This exercise helps to work out all parts of the press.
• You can use a medicine ball as a hand support and perform a series of push-ups. Make sure your elbows are bent at a 45-degree angle, your back and buttocks are in line, and your stomach is tucked in.
• The exercise is performed lying down. Squeeze the medicine ball between your ankles or knees, and lift your legs off the floor into an angle with your body at 30 degrees, try to stay in this position for a few seconds. Afterwards, slowly lower your legs to the floor. Repeat the exercise as many times as you can.

Exercises for pair training with a medicine ball

When performing paired exercises with a medicine ball, do not forget that this is a fairly heavy exercise machine that can injure you or your partner, therefore, during exercise, do not be distracted and be attentive.

• Stand with your back to your partner, your feet should be shoulder-width apart. And, now bend down and pass the medicine ball to your partner, and, straightening up, receive it from above.
• Similarly, the ball can be passed not downwards or, but by leaning to the side.
• Standing facing your partner, the distance should be 1-2 meters, throw the ball to each other.

Exercises for paired training can be made more complex and combined with individual exercises. The main thing is to be careful and not injure yourself and your partner.

Arm length

Professional instructors who teach Pilates or gymnastics suggest taking into account the length of your arm to choose the right gymnastic ball. How to choose the size in this case?

To determine this parameter, you need to measure the length of your arm, starting from the shoulder joint and ending with the tips of your outstretched fingers:

• if the arm length is up to 55 cm, you need a ball with a diameter of 45-55 cm;
• with an arm length of 56-65 cm, the fitball should have a diameter of 55 cm;
• with a length of 66-75 cm, the diameter of the ball should be 65 cm.

To understand whether the product is right for you, you need to check the following: when exercising on a fitball in a sitting position, the angles between the body, thigh, lower leg and foot should be about 90-100 degrees.

Target: legs and buttocks

Romanian deadlift

Starting position: stand on your right leg, take the medicine ball in both hands. Now straighten your left leg back, and tilt your body and arms forward. Freeze as you assume the following pose: your left leg is perpendicular to your right and in line with your body. Take your starting position. Do 10-12 approaches, change legs.

Squat with ball rotation

Stand up and press the medicine ball to your right thigh. Move it to the left while simultaneously extending your left leg to the side. Continue moving the ball in a circle to the left, then step out your right foot and complete the movement. Repeat 8-10 times in each direction.

Lying body raise with support on one leg

Lie on your back with your right foot on the medicine ball. Now straighten your left leg in the air and press your hips towards the floor so that all your weight rests on your right foot. Wait 1 second and slowly return to the starting position. Repeat 10-12 times.

Target: back and chest

Push-ups with emphasis on the ball

Place your hands on the medicine ball in front of you. Now bend your elbows, approaching the ball with your chest, after you reach it, straighten your arms. Repeat 10-12 times, carefully monitoring the technique.

Lying Chest Throw

For this exercise you will need two medicine balls. Lie down on one of them, resting the back of your head. Bend your legs. Take the second ball in your hands, press it to your chest and throw it directly above your chest. Catch it. Repeat 12-15 times.

Rolling push-ups

Get into a push-up position with a medicine ball under one of your palms. Do a push-up and roll the ball to your other hand. Repeat. Do the exercise 12-15 times.

Bouncing off the wall

Stand at a distance of 1 m from a solid wall, take an athlete's pose (lean forward slightly, holding the ball to your chest) and throw the medicine ball with a strong throw so that it hits the wall. Now catch it. Repeat 12-15 times.

Target: arms and shoulders

Shoulder press

Stand up straight, press the medicine ball to your chest, now extend it above your head. Return to the starting position. Repeat 12-15 times.

Number 8

Stand up straight and hold the medicine ball over one shoulder with both hands. Write out the number 8 with your hands so that at the end of the exercise the ball is above your other shoulder. Repeat 12-15 times.

Triceps press

Stand up or sit down. Raise your arms with the medicine ball above your head. Now bend them back so that they are bent at a 45 degree angle behind your head. Take your starting position. Repeat 12-15 times.

Biceps curl

Stand with your legs straight and shoulder-width apart. Hold the medicine ball in front of you with your elbows bent. Now lower the ball down with your arms fully extended. Lift the ball back up by bending your arms. Repeat 12-15 times.

Target: core muscles

Overhead throw

Stand up, bend your knees, and move your hands with the medicine ball back behind your head. Now hit the ball with force straight in front of you, catch it and repeat the exercise 12-15 times.

Medicine ball touching legs

Lie on the floor, arms extended, hold a medicine ball. Now lift your lower torso and then lift the ball so that it touches your toes. Return to the starting position and repeat 12-15 times.

Target: muscles of the whole body

Lunge with arms raised overhead

Stand up holding the medicine ball with your arms bent in front of you. Now lunge forward with your right foot, extend your arms with the ball above your head. Then return the ball to your chest again and return to the starting position. Repeat the exercise 10 times with each leg.

Lunge with twist

Stand up holding the medicine ball to your chest. Lunge forward with your right leg so that your thigh is parallel to the floor. Extend your arms with the ball in front of you, now turn your body to the right. Bring your body back, bringing your hands to your chest. Stand up and straighten your leg. Lunge with your other leg, turning your body to the left. Repeat 10-12 times with each leg, possibly moving forward.

Body throw up

Quite a complex coordination exercise. Lie on the floor with your knees bent and your arms stretched back with the medicine ball. Pull your knees toward your chest and use the weight of the medicine ball to forcefully “catapult” your body into a sitting position. Then bend your knees again, squat down and return to the starting position lying down. Repeat 10-12 times.

Throwing the ball out from under your feet

Stand up, starting position – feet shoulder-width apart. Press the medicine ball to your chest with your elbows down. Sit down, straighten your back, look. Lower the ball down between your legs. Throw the ball out with a sharp movement, releasing it the moment it reaches neck level. The exercise will involve your knees and hips. Let the ball fall to the floor, repeat 10-12 times.

Raising arms and legs from a lying position

Lie on the floor with your arms and legs extended. Stretch your arms above your head and grasp the medicine ball. Now raise your arms and legs so that your body forms a V. Transfer the ball from your hands to your feet. Lower your limbs to the floor. Now do the exercise in the opposite direction and repeat this 8-10 times.

Medball: what is it?

The medicine ball is a ball about 35 centimeters in size. Outwardly, it is very similar to a basketball. The medicine ball shell is made of leather, nylon or thick rubber, which allows you to hold it securely in your hands. To increase the weight of the medicine ball, sawdust, metal shavings, gel or sand can be used. Basically, the weight of a medicine ball is 1–20 kilos, but there are also heavier models.

Weighted balls have been used by humans since ancient times. Historians know that heavy balls were used by the Persian and ancient Greek won for training. Then Hippocrates was able to find a medical use for this sports equipment. One of the positive properties of the medicine ball is the absence of load on the joint-ligamentous apparatus.

Today, the medicine ball is actively used even in professional sports and athletes use it to develop physical parameters. For example, in wrestling or boxing, thanks to the medicine ball, athletes imitate pressure from an opponent and thereby strengthen the muscles of the arms, chest and shoulder girdle. Athletes also use this equipment during the rehabilitation period after previous injuries. Since the load on the joints when using a medicine ball is minimal, training with it is safe.

If an ordinary ball bounces off the surface, then a medicine ball does not have this ability, since it dampens the speed and force of the impact. This is one of the most popular equipment in modern sports, because unlike weights or dumbbells, a medicine ball cannot damage the floor. However, do not confuse medicine ball and fitball. Let us remind you that the latter is a large inflatable ball, which is also actively used in fitness.

The history of fitball

The “Swiss” ball owes its second name to the fact that Susan Klein-Vogelbach, a physiotherapist from Switzerland, was the first to use it in her work. Back in 1960, this simulator became part of the rehabilitation program for patients with spinal injuries. Later it was used in the treatment of patients with cerebral palsy.

Medical observations of patients led experts to the conclusion that a ball with a large diameter can serve not only therapeutic, but also preventive purposes. Exercising with him on a regular basis strengthened the muscular-ligamentous system and stabilized the weight. This did not go unnoticed. Already in the nineties of the last century, fitball gained wide popularity as a simulator that promotes figure correction and weight loss, and aerobics with a Swiss ball has become a popular trend in fitness.

Benefits of training with a medicine ball at home

Thanks to training with a medicine ball, you can not only effectively get rid of fat, but also increase your physical parameters. Among the main advantages of training with a medicine ball, we note:

1. A medicine ball can be used as a weight during strength training. With its help, you can effectively work out all the muscles of the body, giving it an attractive appearance.
2. Thanks to the medicine ball, the effectiveness of exercises increases significantly. Since the projectile creates strong resistance throughout the entire range of motion, it is an excellent means of strengthening the musculoskeletal system.
3. Training using a medicine ball is gentle on joints, which minimizes the risk of injury. This feature of the medicine ball allows it to be actively used for rehabilitation training by elderly people and those recovering from injury.
4. The medicine ball allows you to effectively work out the stabilizer muscles, as well as the corset muscles.
5. The medicine ball is now used in plyometric complexes, as well as cardio training to develop strength endurance, speed-strength qualities and explosive strength.
6. Since the diameter of the ball is no more than 35 centimeters, it does not require much space to store it in the apartment.
7. A medicine ball can be a great tool for developing coordination, balance and agility.
8. The medicine ball is often used in training children and is an excellent tool for helping them overcome their fear of weights.
9. A set of exercises with a medicine ball at home is a set of physiological movements and the skills acquired during training are functional.
10. Medicine ball can be used in sports games, adding variety to fitness activities.

Common mistakes when choosing a fitball

The size of the ball directly depends on the height of the athlete. It is noteworthy that this sports equipment is suitable for both adults and children. The variety of configurations allows you to choose the gymnastic ball that suits a particular person. How to choose the size?

So, based on height, you need shells of the following sizes:

• up to 155 cm, the fitball should have a diameter of 45-55 cm;
• if you are 155-169 cm tall, choose balls with a diameter of 55 cm;
• for heights of 170-185 cm, 65 cm fitballs are suitable;
• If you are taller than 186 cm, the diameter of the ball should be 75 cm.

Before you go to a sports store, find out what mistakes customers make when choosing gymnastics equipment. The price range is quite wide: from 200 to 3000 rubles per unit. But even an expensive projectile can be of poor quality, so it is better to purchase them from the above-mentioned manufacturers. In case of mechanical rupture, rubber exercise equipment from leading manufacturers do not burst, but deflate safely and slowly.

Gymnastic balls are sold in a deflated state, so assessing the elasticity in an online store from a photo can be a problem. If you purchase a product in the sporting goods department, ask the sales assistant to inflate the ball so as not to detect defects at home. If you want to keep the exercise machine in perfect condition for a long time, then after purchasing, take care to store the ball correctly.

Give it a place away from heat sources, flammable substances, cutting and prickly objects. Use the product not only for training, because if you sit on it at the computer or regularly use it instead of a chair while watching TV, you will forever forget about problems with the spine, forcing the muscles of the hips, abdomen, and back to constantly work.

How to choose the right medicine ball?

If you decide to purchase a weighted ball for home training, then first of all you need to focus on your own level of physical fitness. Do some exercises with the ball, as it should be heavy enough to feel resistance. However, it is also important to maintain coordination of movements to minimize the risk of injury.

If you are faced with the task of losing weight, developing endurance and explosive strength. It is enough to use a medicine ball, the weight of which is from one to three kilos. For strength training, you should use a medicine ball weighing more than five kilograms. We do not recommend choosing a ball with a reserve for the future. In each movement of our set of exercises with a medicine ball at home, you will need to do from 10 to 20 repetitions. Start with a small medicine ball and gradually move on to heavier variations.

It is also important to visually inspect the ball's surface. There should not be any damage on it. Hold the medicine ball in your hands while assessing the surface, which should not be slippery. Today, in sporting goods stores you can find models of medicine balls equipped with handles, which can make certain movements more comfortable. However, you should not focus on this and it is still better to use a regular round ball.

This is due to the fact that such a medicine ball is a universal apparatus and can be used to perform various exercises. The cost of a medicine ball can vary significantly. The price of sports equipment is strongly influenced by the coating material and the manufacturer's brand.

Types of Swiss balls

There are different forms of covering for Swiss simulators:

1. Fitball with horns. These are special handles for maintaining balance. Suitable for inexperienced users. Children's fitballs are also equipped with handle horns.
2. Fitball with spikes. Has the qualities of a massager. The model perfectly fights cellulite.
3. Smooth gymnastic ball. It is universal, so it is used even by pregnant women. Used for both stretching and active training.

All fitness balls can withstand up to 300 kilograms of weight, and in diameter vary from 45 cm to 85.

When and who should train with a medicine ball?

Training with a medicine ball allows you to effectively work out all the muscles of the body with minimal stress on the joints. The apparatus can easily replace a kettlebell and dumbbells, adding variety to the training process. Exercising with a medicine ball will allow you not only to lose weight, but also to gain muscle mass.

This is a universal sports equipment that can be used not only by professional athletes, but also by fitness enthusiasts. It is used by teenagers and older people. Today, many weightlifters actively use a heavy ball to increase strength, endurance, and improve coordination.

Training should begin with a light weight medicine ball. Gradually it is necessary to increase the mass of the projectile used. This will allow the load to progress, which is the basic rule of effective training. Don’t forget about the importance of combining exercises with a medicine ball and other sports equipment.

The benefits and harms of fitball, contraindications

It is almost impossible to overestimate the benefits of exercising with a fitball. Training carried out using this equipment helps improve posture, lose weight, strengthen muscle tissue, and shape your figure. The ball can be used for a variety of games and activities with the child, regardless of the child’s age. With the help of a fitball, you can get rid of joint diseases, eliminate muscle weakness, and increase vitality.

But even such a useful gymnastic apparatus has some disadvantages, which lie in the presence of a number of contraindications. People who have:

• Pathologies of the vascular system and heart;
• Systemic diseases;
• Diseases of internal organs that occur in severe form or acute stages.

When choosing a ball as the main equipment for training, it is important to remember that you need to purchase only a high-quality product. If the projectile emits an unpleasant odor, it is better to refuse the purchase. Also, when choosing, it is recommended to take into account the ratio of height and diameter of the ball. High-quality fitball and active training are the guarantee of a beautiful figure and good health.

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Unstable platform

The easiest way is to use a medicine ball as an unstable platform to support your arms and legs, while doing simple, one might even say, banal exercises. But, of course, they will be more difficult to do, because a new problem is added: how to maintain balance? Therefore, it is enough to put the ball in front of you, lean on it with both hands and start doing push-ups. If you are as extreme as possible, daring and know how to balance as well as a circus performer, then you can put your hands on another medicine ball. Its beauty is that it does not roll on the floor like a basketball and provides fairly stable support. But this is primarily a ball, a ball, and it simply won’t happen in any case.

Medicine balls can be used to complicate any exercise: from bench press to pistol squat. Just, for God's sake, don't kill yourself!

Tear resistance and ball types

The first thing to consider when choosing a home exercise machine is its safety. A high-quality fitball should have a built-in anti-burst system. If damaged, such a ball will not burst, but will gradually begin to deflate. This system is designated ABS, anti-explosion or BRQ (technologies for the manufacture of projectiles with increased safety).

Beginners should pay attention to the presence of holders - horns, handles and staples. They are also relevant for children and pregnant women, as they simplify the training process and reduce the risk of injury.

There are also fitballs with a stand in the form of legs. They help maintain balance.

The fitball can have a smooth or massage surface.

• The smooth ball is suitable for sports and fitness training, fitness for pregnant women and exercise for babies.
• A massage ball dotted with special tubercles is intended for relaxation and exercise therapy. If you choose and use it correctly, it will be an ideal way to relax after a working day and will serve as a preventive measure for various spinal diseases. Keep in mind that it is not suitable for fitness, as it is difficult to move across the floor.

Twists and turns

If suddenly you are lucky enough to work on your health not alone, but with a friend or girlfriend, then there is one wonderful exercise. Stand back to back, feet shoulder-width apart; take the ball in your hands and, turning your body, pass it to a friend. Try not to lift your feet off the floor or rotate your pelvis. At the same time, turn around so that it is convenient for your friend to take it. You then return to your starting position and this time the ball is passed to you. The main thing is not to press the ball to your chest and, having accepted it, hold it in front of you with outstretched straight arms. You ask: “What the fuck is this “Funny Start”?” And you try to do it for a while, with high intensity. And it is advisable to choose a heavier ball. Better yet, alternate turns left and right. Your abdominal and arm muscles will thank you.

If you're lonely like Wall-E and can't find a partner for such an exquisite exercise, then pick up a ball and do core twists, double crunches and twists with a medicine ball toss. Noticeable weighting in the form of a ball, squeezed by your necessarily straight hands, will not only strengthen your arms, but also give additional stress to the abs.

Features of fitball aerobics

The beauty and uniqueness of fitball aerobics is that there is practically no shock load on the lower limbs. Even older people, those with varicose veins, damaged knee and ankle joints, and those who are overweight can exercise with a fitball. So, having got the new simulator at my disposal, I turned on the training video and began to climb on the ball with enviable zeal. Trying to maintain my balance in completely unthinkable and unnatural positions, I fell, slid, and slid. I even heroically did push-ups from the floor with my feet fixed on the ball a full one and a half times. Having brought myself to almost hysterical laughter with such exercises, I involved my husband and three-year-old daughter in all these tricks. I assure you, it turned out to be a real dump! Today, almost any fitness club offers fitball aerobics classes or simply has several balls on the training ground for those interested.

But if you decide to practice with a fitball at home, start with something basic, for example, jumping: this will strengthen your hips. Then, when you feel the ball well, add twists in the lower back: this will engage the oblique abdominal muscles, which can give you a wasp waist. Also try vigorous arm swings: this will tone your shoulder girdle. You can pick up the fitball and perform circular movements or simply lift it up and down, combining this with a side step or shallow squats. There are a lot of options for such simple movements! And, believe me, if you set a goal and devote at least half an hour a day to fitball, you will feel the result, moreover, you will certainly see it in the mirror.

Recently, a fitball has proven itself to be an excellent exercise machine for expectant mothers: it helps relieve the load on the spine, joints and sacrum, which bear a colossal load during pregnancy. The ball has also become an indispensable aid in preparing for childbirth. For young mothers, a fitball also makes life a little easier: rocking a newborn while sitting on a ball is much easier and more enjoyable than rushing around the room with the baby and suffering from back pain. Well, all modern parents know that a fitball is simply necessary for baby massage sessions.

Pregnant women and people with diseases that exclude impact physical activity should consult a doctor before exercising with a fitball.

Catching with all parts of the body

One of the advantages of the ball is that it is soft and, when falling on the floor, does not bounce anywhere. And also, despite the traditionally heavier weight, it does not break walls, floors or heads when hit directly. Because it is soft, like the heart of a loving parent. Therefore, the medicine ball can be thrown anywhere, for example at a wall, and then caught. But you understand: in order for it to bounce away, you need to throw it as hard as possible. You just need to throw not from behind the back of the head, but from the chest, moving your elbows to the sides and turning your palms towards your chest. That's exactly it and no other way. Only in this form does the exercise become useful for the arms, shoulders and chest. At the same time, oddly enough, the ABS (abdominal and back muscles) is pumped. Is it any wonder that for many years such exercises have been included in the training programs of boxers and mixed martial arts fighters. Try to perform the exercise as intensely as possible so that your breathing and muscles beg for mercy.

If you have a distinctly sadistic streak, or just want to re-enact the workout from the movie Kickboxer, you can ask your particularly cruel friends to throw a ball straight into the stomach. Just don't forget to tighten your abs.

Criterias of choice

Which medicine ball is better to buy? Important parameters need to be taken into account:

• weight and size;
• design;
• shell material;
• filler;
• types of exercises.

Weight and size

It is quite difficult for a beginner to determine the optimal weight of a product. You should not strive for the most difficult one, because there is a risk of losing control of the apparatus and sacrificing the technique of performing the exercise. Definitely, the choice of beginners is the easiest medicine ball. The load can be gradually increased with a large number of approaches, and only then buy a ball with more weight.

When it comes to size, you need to consider the type of exercise. Having the ability to absorb the force of an impact and not bounce off the surface, it is voluminous and more suitable for throwing exercises. For a complex aimed at developing balance, you should select a medicine ball of a smaller size, because it plays the role of a support, and the load depends on its diameter. The difficulty of the exercise is proportional to the size of the apparatus.

Design

Kinds:

• round, without handles;
• with one handle;
• with two handles;
• with cuff.

If we talk about versatility, then this includes a round medicine ball. It can be used for most exercises. Medicine balls with handles are suitable for pulling exercises and are an excellent substitute for kettlebells. But in cases where it is necessary to roll a projectile, they are not suitable. Medicine balls with cuffs act as weights for the arms or legs; the projectile itself is small in size.

Shell material

High-quality durable materials protect the projectile from ruptures during training. This is especially true when a heavy medicine ball hits the floor and walls, for example, during CrossFit training. Here you just need the most durable shell material - leather or PVC fabric. In addition, these materials do not slip, and this property will allow you to hold a heavy projectile even with sweaty and wet hands. For lighter training with a light medicine ball, it is permissible to use any material - rubber, vinyl, natural or artificial leather, PVC. If the option is not a solid shell, but sewn from “petals”, it is necessary to pay attention to the quality of the thread for stitching - it should be reinforced threads, and a double seam is preferable.

Filler

In addition to the function of weighting, the filler performs the task of absorbing the force of an impact and preventing the exercise machine from bouncing off the surface. Such medicine balls are filled with rubber crumbs, sand, and metal granules. The product itself holds its shape well and is wear-resistant. However, the most durable are solid rubber shells.

Types of exercises

1. Basic and isolating exercises – a small medicine ball is used as a weighting agent.
2. Throwing balls are a “non-bouncing” heavy large medicine ball that effectively absorbs the force of an impact.
3. Functional - the medicine ball, which acts as a support, must be non-slip. With a ball of small diameter, the difficulty of performing the exercise increases.
4. Traction - a projectile with one or two handles that replaces a weight.

Jump Squats

There is nothing difficult in this exercise. Take the medicine ball in your hands and jump sharply from a full squat position. At the same time, you must lift the ball above your head. If you don’t like yourself at all, then you can take a risk and do burpees with a medicine ball in your hands. The most difficult thing is to do a prone position at a high tempo and not fall. It's a great full-body workout that pros say reduces the risk of injury.

Sources

• https://monko.net/article/kak-ispolzovat-medbol
• https://BuilderBody.ru/3-luchshix-uprazhnenij-s-medbolom/
• https://bezvreda.com/medbol-ili-o-trenirovkax-s-medicinskim-tyazhyolym-myachom/
• https://wefit.ru/trenirovka-s-medbolom/
• https://tutknow.ru/bodyfitness/8589-kompleks-uprazhneniy-s-medbolom-v-domashnih-usloviyah.html
• https://BroDude.ru/medbol-istinno-korolevskij-sportivnyj-snaryad/