Fitball

Fitball – an elastic ball of the big size (55-75 cm in the diameter) which is used for gymnastic activity and aerobics. A fitball also call the direction of fitness where exercises are carried out on a ball ("fit" – improvement, "ball" – a ball). The fitball is used for improvement, by corrections of a figure and formation of a bearing.

The homeland of this type of fitness is Switzerland from where it extended and gained recognition around the world. It was developed in the middle of the last century by the physiotherapist Suzann Kleinfogelbach as rehabilitation gymnastics for patients of a cerebral palsy. After the recreational effect of exercises on a fitball became obvious, its began to use at recovery after musculoskeletal system injuries.

Doctors noted that regeneration processes in fabrics when performing a fitball gymnastics happen more intensively, muscles and fabrics become more elastic, the metabolism in intervertebral disks and blood circulation improves.

According to doctors, the result from this type of fitness is similar to results of hippotherapy – treatment by riding. Sitting on a horse or on a ball it is necessary to keep constantly balance, and the set of muscles is involved in this process.

Fluctuations of a ball and the necessity caused by them to constantly control balance stimulate work of various systems and internals: liver, stomach, bark of kidneys, adrenal glands and intestines.

As all received impulses are processed and controlled by a brain, exercises on a fitball improve ability to self-checking and introspection that is often used at occupations by yoga and thaw-chi.

The Swiss ball is made of a ledraplastik – the elastic material capable to maintain weight to 300 kg. Also the ball for fitness is, as a rule, supplied with a special anti-explosive security system therefore emergence even of a small opening leads not to its gap, and to gradual sinking.

Advantages fitball gymnastics

When performing exercises on a fitball loading is received by most of groups of muscles. The round form of a ball allows to carry out exercises with a bigger amplitude, and thanks to its instability for deduction of balance of a muscle reside in tension.

Besides, thanks to a form of a ball load of the lower extremities decreases that the fitball gymnastics to people with an excess weight, the varicosity damaged by ankle and knee joints and also to elderly people allows to be engaged.

Instability of a fitball gives also other advantages:

• Practically any exercises which are carried out with its help promote improvement of coordination of movements;
• Thanks to the fact that the body is strained throughout all training there is a burning of bigger number of calories in comparison with performance of usual static exercises.

Thus, during the occupations a fitball gymnastics the big group of muscles to which due attention usually is not paid is involved. Thanks to a combination of the exercises directed to a training of muscles to continuous balancing on a ball blood circulation and a metabolism improves that promotes weight loss.

Also fitness specialists recommend to use a fitball not only for trainings, but also in everyday life. It can be used instead of a chair or a chair during the work at the computer to read or watch film during what a muscle of hips, a stomach and spins will effectively work.

As it is correct to choose a fitball

For exercises the fitball should be selected according to growth. It is necessary to provide the correct level of loading.

To height of 152-165 cm there corresponds diameter of a ball in 55 cm, to height of 165-185 cm – 65 cm. However it is considered that for beginners it is better to use a ball with a diameter of 65 cm as it is steadier.

To be convinced by the easiest way that the fitball approaches it is to sit down on it. When sitting on correctly picked up fitball of a leg are bent at right angle.

Fitball for weight loss

Began to apply a fitball to weight loss since the moment of distribution of this type of fitness. Along with increase in a muscle tone and creation of a beautiful relief, need to constantly maintain balance promotes intensive combustion of fat.

For weight loss with a fitball it is enough to carry out a complex for the average level of preparation on all groups of muscles. For achievement of steady effect three times a week are enough to be engaged in a fitball, alternating training days to rest, observing at the same time recommendations about healthy nutrition.

Usually exercises for weight loss include warm-up, exercises for hips, buttocks, hands and a breast. At the same time they combine the active movements with static poses that strengthens process of combustion of fat.

Fitball for babies

Many pediatricians note advantage of occupations by a fitball for babies. Significant advantage of similar occupations is development of a vestibular mechanism – one of the most important components of occupations with babies.

By means of a fitball kids can carry out "passive" swimming, receiving necessary visual, vestibular and kinaesthetic impulses.

As at children since the birth the tone of sgibatel usually prevails, occupations a fitball with babies allows to relax stomach muscles that well affects digestion and breath.

Also similar occupations are the peculiar physical therapy stimulating function of a liver, bark of adrenal glands, kidneys and many other vitals.

On the first occupations it is recommended to do the elementary gymnastics, complicating it gradually that will promote strengthening and development of all groups of muscles. It is especially important for back muscles as flexibility of a backbone allows to function normally to a nervous system and to be distributed freely to nervous impulses on all organism.

Fitball for pregnant women

Usually the fitball for pregnant women is chosen according to growth, however it is necessary to inflate it slightly less – it has to cave in a little when pressing. At the same time on it has to be conveniently and sit steadily.

Also at occupations a fitball for pregnant women it is necessary to adhere to the following recommendations:

• It is not recommended to be engaged with the Swiss ball in socks or slippery footwear;
• It is necessary to use a fitball in everyday life, performing work or having a rest. Just sitting on it, not carrying out special exercises, muscles of a back and a stomach train;
• It is necessary to be engaged on a fitball carefully and slowly, controlling loading and balance.

The fitball for pregnant women helps to train different vertical positions which help at the time of delivery that can reduce their duration. Obstetricians advise to use a fitball for simplification of pains of the house at an initial stage of childbirth. For this purpose it is enough to shake, sitting on a ball, in a rhythm with pains.

Also obstetricians recommend to use a fitball to help the child who is in back situation it is correct to turn before childbirth.