How to properly care for rhythmic gymnastics balls?

Where did you start galloping to?

What is fitball? This is not just a big bouncy ball and fashionable fun. Fitball is a universal sports machine that can be used by all family members, young and old, without leaving home. Exercises with a ball (including on a ball) are also recommended for pregnant women at any stage of pregnancy. After all, fitball exercises are safe and effective, they force all muscle groups to work, and primarily the muscles of the back, perineum, and abdominals, help to better coordinate your movements and control your body - all this will be especially useful for the expectant mother.

Attention!

During pregnancy, there may be individual contraindications for exercising with a fitball. Therefore, before starting to use the ball, women should consult their doctor.

Gymnastic ball (Torneo)

Fitball is used not only for sports training, but also for relaxation, relieving tension and the feeling of fatigue in the back, which is familiar to almost all pregnant women.

A fitball is an inflatable ball that can be deflated if necessary. In this form, it does not take up space in the room and is convenient to transport - for example, to take it with you to the country house, to the beach, and even... to the maternity hospital! Using a fitball during childbirth helps a woman in labor more easily endure pain during labor, as it allows her to choose the most comfortable positions for herself, relax and conserve her strength.

The fitball will not lose its relevance even after the birth of the baby. Regular exercise will help a new mother quickly lose extra pounds and regain her slim figure. For infants, a fitball will be useful for gymnastics and massage. If the baby bursts into tears, the lifesaver ball will come to the aid of young parents here too. To help your baby calm down as quickly as possible, you can just “jump” a little with him on the fitball, swaying back and forth and from side to side - the capricious child will probably enjoy this rocking, and the mother will get an additional training session during this time.

Unlike most sports equipment, fitball does not get boring for a long time and does not require special pre-workout preparations. You can do gymnastics, fitness or aerobics at any time convenient for you. The effect will be achieved even if you just “spring” every day, sitting on the ball in front of the TV or at your desk - the main thing is that the ball is chosen correctly.

Choose any one for yourself!

When going shopping, many will probably be surprised - it turns out that all fitballs are different. Some of them are habitually smooth - doctors recommend using them directly during childbirth, as well as for infant exercises. The surface of other balls is dotted with small but rather hard “spikes” of the same texture as the fitball itself. Such “spiky” balls are called massage (or touch) balls. They are intended not only for sports activities and relaxation, but also for independently providing massage effects to all parts of the body, as a result of which blood circulation is activated and pain is relieved. If the expectant mother has a problem back, then just such a massage ball will be more suitable for her. In addition, it is also a good means of preventing and combating cellulite, extra pounds and sagging skin - serious opponents of women.

Another distinctive feature of fitballs is the presence of handle holders made in the form of two funny “horns” or brackets. The handles make you feel more confident while sitting on the ball. This is important primarily for inexperienced users and children, as well as those expectant mothers who, due to a large belly, have become a little clumsy and are worried that the ball may roll away from under their feet. By the way, it will also be more convenient to carry the ball by the handles. Balls with handles of adult sizes will cost approximately 800-1000 rubles. These are Nor's fitballs! from Gymnic (Italy), ABS Kangaroo ball from Togu (Germany), etc.

On the other hand, fitballs without handles are more free to move, especially during active activities: you can sit and lie on the ball, do rolls and stretching exercises on it as you please, without thinking about which side the handle will be on.

The Sit-n-Gym gymnastic ball from the Italian brand Gymnic has several small legs that make it stable. The manufacturer recommends this ball to those who decide not only to play fitball from time to time, but are also ready to replace their work chair or armchair with it. The legs are made on the same principle as inflatable horn holders, so they will not interfere during training. Depending on the size, such balls cost from 1100 to 1650 rubles.

By the way, if you need to give increased stability to a regular gymnastic ball, then a special stand for fitballs, Original Ball bowl from Togu (Germany), will help you do this. The combination of “fitball plus stand” turns into a real orthopedic “chair.” Using the stand during exercise, pregnant women will feel much more confident and safe on the ball, and between workouts, the ball left in the bowl of the stand will not roll on the floor and get in the way. The stand costs 1450 rubles.

In addition to round balls, the range of fitballs also includes physiorolls - oval balls shaped like peanuts. Smooth and massage physiorolls are intended both for gymnastics and strength training in general mode, and for special exercises within the framework of physical therapy (physical therapy). Due to the fact that these balls are stable due to the central recess, the user is provided with additional support and support. Physiorolls are used to carry out rehabilitation measures for existing deviations in the health of children and adults. Prices for Italian physiorolls from Ledraplastic look something like this. A ball with a diameter of 55 cm and a length of 90 cm costs 1,700 rubles, a ball measuring 70x115 cm costs 2,250 rubles, a large physical roll measuring 85x130 cm costs 3,100 rubles. Gymnic balls are also in approximately the same price range.

other methods

Let us give you some more tips:

• If you do not find a medical syringe, then its needle can be replaced with an empty refill from a regular ballpoint pen.
• If you only managed to pump up the ball a little, then you can restore its hardness and elasticity like this: just keep it in hot water for a while. This will cause the air inside the product to heat up, causing it to expand, which will complement the jumping effect.
• Silicone grease for nipple treatment can be replaced with machine oil.
• The needle can be attached to the cap of a plastic bottle for a homemade pump with a glue gun.
• Instead of a compressor, bicycle pump, bag or bottle, you can use a regular rubber medical bulb.
• A can of compressed air, a car's spare tire, or a trash bag can also act as a pump.

Try on... a ball

Having decided on the shape of the fitball, you should note that each type of ball has a gradation in size. For a fitball to really work, its diameter must match the user's height. For those. anyone shorter than 165 cm will need a ball with a diameter of d=55 cm. People of average height (from 165 to 175 cm) will need a ball d=65 cm. Tall people (above 175 cm) should purchase a ball d=75 cm. Diameters 65 and 75 cm - These are the most popular classic sizes of gymnastic balls. The largest ball size - d=85 cm is intended for those whose height reaches 190-200 cm. A child aged three years and older, for joint training with his parents, needs to buy his own children's ball d=45 cm.

Usually the packaging indicates for what height a particular fitball is recommended. However, this information should be taken only as indicative, because, firstly, manufacturers, unfortunately, do not have a single scale of correspondence between a person’s height and the diameter of the ball, which is why there may be discrepancies in the recommendations for selecting a fitball. Secondly, with the same height, people have different builds and proportions of their figures. Therefore, for example, for ladies who are not too tall but have long legs, as well as those whose weight is much higher than average, it is better to choose a larger ball for yourself.

It’s good if you have the opportunity to “try on” this sports equipment for yourself in the store (especially for this purpose, inflated sample balls of different diameters are displayed in the sales area). To begin with, you can simply stand next to him - a suitable ball will be the one that reaches approximately the middle of the thigh. The next step is planting. The ball is suitable if, when sitting on it, the angle between the thigh and shin of the person sitting is 90° or slightly more. If a woman has to lift her heels off the floor to maintain a right angle in her knees, the ball is clearly too big for her. If the angle turns out to be sharp, that is, the knees are higher than the hips, then the ball is too small - during exercise, the expectant mother will experience increased stress on the muscles of the legs and back, joints and spine, which is not recommended in her position. And it will be difficult for her to sit on a small ball (and then get up from it).

Ball size selection table Togu (Germany)

Ball size selection table Gymnic (Italy)

Durable and reliable

Another important parameter for choosing a fitball is its “load capacity,” which, on average, ranges from 150 to 300 kg. It is clear that the greater the own weight of the future owner of the fitball, the greater the load his ball must withstand. Heavy-duty balls are designed for a load (depending on the model) of up to 600 and even up to 1000 kg, which allows them to be safely used by people of any size, including for dynamic jumps and strength training with weights (dumbbells, kettlebells, barbells).

As you know, pregnant women have a heightened sense of self-preservation, and this is justified, because they must take care not only of their own safety, but also of the safety of their baby. That is why many expectant mothers are interested in what will happen if the ball under them accidentally bursts? And how to determine the quality of the ball?

The safest balls in this regard are those with an anti-burst system, which have special marks on their markings: ABS (Anti-Burst System) or BRQ (Burst Resistant Quality). Even if they are specially pierced with a knife, damaged fitballs will not burst instantly, like balloons, but will gradually and slowly (over several minutes) deflate under the weight of the person sitting on them. This time will be enough to notice the problem and get up from the ball, and therefore the risk of injury during fitball training here is practically reduced to zero.

As for quality, the balls should be selected very carefully, examining and feeling them with passion. To insure yourself against unexpected incidents, it is better to choose fitballs with a high safety margin and fairly thick (up to 6 mm) walls. Good balls have a dense, uniform texture, without burrs, technical seams on them are practically invisible and imperceptible, and the nipple is recessed inward, does not stick out and does not violate the geometry of the ball. High-quality fitballs do not deform during exercise - after loading they are immediately restored to their original sizes and do not require additional pumping for quite a long time, and after deflation and repeated pumping, folds and cracks do not form on the surface of the ball.

Method No. 1: compressor

How to inflate a ball without a needle? Contact any of the car services in your locality - employees will help you for free or for a nominal sum. Don’t ignore tire shops: they will definitely have powerful compressors for inflating car tires. One thing: there is a risk of pumping the product with air, which will lead to its damage or even explosion.

A compressor is equipment from which air comes out under pressure. Therefore, this is an excellent answer to the question: “How to inflate a ball without a needle and pump?” If possible, it is recommended to carry out the procedure together: one person will turn the compressor on and off, and the second will hold the ball and press the cord, controlling the process of air flow. The hose with the nozzle is pressed tightly against the valve, after which the device turns on at full power. It must be decontaminated immediately as soon as the surface of the ball becomes hard. That's all!

Red? Blue? Blue?

But what color the ball will be is completely unimportant from a functional point of view. The main thing is that its owner likes it - after all, any positive emotions are important both for the expectant mother and for her baby. Many choose a ball with the expectation that it will successfully fit into the existing color scheme of the room - “sound” in unison with other interior items or, conversely, act as a bright spot of color.

There are brightly colored balls to choose from - pink, gold, yellow, blue, red, purple, green, orange. Fans of more neutral and calm tones will probably like balls in gray shades, made in “metallic” or “pearl”, as well as dark blue or dark green. Transparent fitballs, reminiscent of soap bubbles, look quite unusual. Exercises with fitballs, on which funny faces are drawn (and these are sometimes found not only on children's balls, but also among adult sizes), will turn into a real fun game that will be interesting to both kids and their parents.

Method number 4: there is a needle, but no pump

We looked at how to inflate a ball without a needle (basketball, volleyball, football, etc.) But what if you have one (or you made a needle yourself), but don’t have a pump? We offer the following instructions:

1. The pump will be replaced by a regular plastic carbonated drink bottle. As a last resort - a tight plastic bag without holes.
2. Now you need to screw the needle into the cap of the container or solder it. This will be the adapter. Check that it is not leaking air.
3. Then you need to lubricate the ball nipple with silicone grease.
4. But now we need to pump air into our homemade pump with our hands (or, if it’s convenient for you, with our feet), from where it will flow into the ball through a needle.

Questions and answers

Getting to know a fitball usually raises a number of questions for expectant mothers. Here are some of them.

How to inflate the ball?

It is inflated using a hand, foot or electric pump with a suitable nipple. If you don’t have a pump at hand at all, you can inflate the fitball without it, just with your mouth, like a regular inflatable toy. True, the expectant mother does not need to strain herself; it is better to ask her husband for help.

How much should the ball be inflated?

It is important to find a middle ground here: the fitball should be elastic and spring well. An overinflated ball will be too hard; it will be very difficult to take the correct position on it and maintain balance. A weakly inflated ball, on the contrary, will be too soft, which is why its effectiveness will be noticeably lower.

How to store the ball?

If there is not enough free space, the fitball can be inflated only for the duration of classes, and then deflated - this way it will not interfere at all. True, this option is not very convenient, and besides, manufacturers still recommend storing the balls inflated. It’s good if you can leave the fitball right in the room - then you can use it at any time for training or relaxation. To prevent the fitball from rolling on the floor and getting in the way, it can be pushed under the table (especially if the ball is used as a chair). If you crowd out things in a closet or pantry, the fitball can be placed there too. The main thing is to remember the rule - direct sunlight is harmful to the ball (this must be taken into account if the storage location is a balcony) and heating devices.

Are fitballs repairable?

This depends on the extent of the damage, but in most cases it is possible. If the ball has a hole, you can seal it yourself or take it to a tire shop. However, if the damage is too serious and the patch is quite large, it will be felt during exercise, so it is better to buy a new fitball. Well, in order for the fitball to serve for a long time, you need to treat it with care and preferably use it on a flat and smooth surface. This primarily applies to outdoor activities - in the country or on the beach. At home, the cause of a ball puncture can be small objects that fall and are not removed from the floor in time and accidentally end up under it during exercise. Caring for the ball does not require much effort, especially if these are branded fitballs - due to their high antistatic properties, dust and small debris do not stick to them, so they remain clean for a long time, and when the ball gets dirty, you need to wipe it with a soft cloth soaked in a warm soapy solution .

Method number 3: syringe

How to inflate a volleyball, basketball, soccer ball without a needle? Use a large medical syringe! This is a last resort, because the method is quite grueling - you will spend about 2 hours on the procedure.

As with the second method, you will need to blunt the needle, otherwise you will damage the nipple and the ball will continue to deflate. Which syringe to choose? The bigger, the better:

• It’s possible to pump up a ball with a twenty-cubic ball in 30-40 minutes.
• A ten-cc syringe will make you pore over the ball for an hour to two.

Before starting the procedure, we recommend that you treat the nipple with silicone grease - this will protect it from damage from an imperfect syringe needle. The procedure is simple: insert the needle into the hole, press the syringe lever, and release the air. Then remove the tool, return the lever to its original position and repeat the procedure.

How much are the balls?

Prices for fitballs depend on several factors. For example, balls from European brands will cost more than Chinese or Taiwanese ones. If the first ones cost on average 600-1000 rubles, then the second ones can be bought much cheaper - for 200-450 rubles.

Fitballs from the same manufacturer, but differing from each other in shape, size, design features, and sometimes color, will cost the same differently. For example, a 65 cm massage ball from Torneo (Italy) will cost about 800 rubles, while a smooth cue ball of the same brand and the same size will cost 150 rubles. cheaper.

Affects the price and equipment. Thus, a set with a fitball may include (in various versions) a pump (hand or foot), a special needle-adapter for inflating the ball using a regular bicycle or car pump, a repair kit (patch plus special glue) that allows you to repair the ball if it is punctured . So that immediately after purchase you can competently begin home workouts, the fitball comes with an illustrated brochure or poster with a set of exercises. Of course, it will be much easier to master the ball if you learn not from pictures, but under the guidance of a video trainer, whose lessons are recorded on the included DVD.

Thus, fitness balls 65 and 75 cm from Bradex (Israel) cost 540 and 600 rubles, respectively, and complete with a pump and a poster with exercises, these balls will cost 900 rubles. Balls complete with a pump from Reebok (USA) in sizes 55, 65 and 75 cm will cost 750, 900. “Pilates set” from Torneo (Italy) in addition to a gymnastic ball with a diameter of 65 cm and a pump, it includes a gymnastic mat and three tape expanders - such a purchase will cost 1900 rubles. Classic fitballs from the German company John, sizes 65 and 75 cm, cost 1000 and 1050 rubles. Balls with an anti-burst system from Togu (Germany) cost 800 and 1000 rubles, fitballs from Gymnic of the same classic sizes (65 and 75 cm) cost 1100 and 1350 rubles, but a large ball (85 cm) of this brand will cost 1820 rub.

Ekaterina Belova, commodity expert, Moscow Article provided by the magazine “Pregnancy. From conception to childbirth" No. 07 2007

Method number 2: electrical tape, syringe needle, bicycle pump

The tools here are some of the most accessible: a bicycle pump is available in almost every home, you can easily buy electrical tape at a department store or hypermarket, and a syringe at a pharmacy. How to inflate a ball without a needle using this method? As easy as pie:

1. Take a syringe needle - the first thing you need to do is sharpen its sharp tip on asphalt, brick, stone, curb or a special knife. If it is too sharp, it will easily pierce the nipple, which will make the ball unusable. The best needle would be for blood transfusion systems - it is thick, durable, and does not bend.
2. The second step is to make a kind of adapter from electrical tape - 10-12 layers of it are enough. They need to be wound tightly so that the air does not escape back when pumping.
3. How to inflate a ball without a needle? Attach the invention to the bicycle pump and begin the procedure.