Large bouncy balls for aerobics with a diameter of 55-75 cm are becoming more and more popular.. They are called both fitballs and medicine balls.. With such a ball you can work out at home or in a fitness club. Exercises with a fitness ball help to strengthen and relax muscles, train the vestibular apparatus, improve coordination of movements, and contribute to the overall health of the body, according to the online edition for girls and women from 14 to 35 years old Pannochka. net For children, such activities are recommended as a means of daily care along with water procedures, hardening, massage. Exercises on the ball will help in the fight against extra pounds.

Exercises on the ball for weight lossRegular exercise will help get rid of excess body weight. Exercise several times a week for 30-40 minutes. The best time to do this is in the early evening.. Good results in standard cases are achieved in two to three months..

It is advisable to supplement exercises on the ball for weight loss with healthy proper nutrition.. At a minimum, give up everything sweet and fried. It is important not to eat anything two hours before exercise and two hours after it.. Ball exercises help you lose weight better than regular gymnastics. This is due to the involvement of several muscle groups in each exercise at once..

A lot of energy is spent on maintaining balance, maintaining posture during such training. If you exercise intensively, at a good pace, then 750 kilocalories will be spent in one hour of exercise with a gymnastic ball.. Many note the positive effect of the gymnastic ball not only on the figure, but also on well-being..

So, what exercises on the ball will help you lose weight? The first thing that can be recommended is push-ups on the ball.. Initially, take a normal push-up position. Place a ball with a diameter of 55-75 cm under the shins. Then lower your chest down, bending your elbows to 90 degrees. In total, you need to perform 10-12 such push-ups..

From the same starting position, you can perform the knee bend exercise.. Move the ball under your torso while tensing your abs. It is advisable to do 10-12 such rolls..

Another exercise on the ball is lifting the hips.. Starting position - lying on your back. Put your heels on the fitball. Rest your whole foot on the surface of the ball. Bend your knees as you lift your hips off the floor. Do 8-12 times.

One of the most effective exercises on the ball is leg raises.. Lie on your stomach on the ball, put your hands on the floor. Next, lift your right leg as high as possible, linger for 1-2 seconds, lower your leg to its original position. Do the same for the left leg.. In total, 8-10 lifts should be done with each leg..

Spine and fitness ball exercises Your posture affects both your well-being and visual appeal. Work at the computer, years of study at school and university have a negative impact on the spine. Ball exercises can partially solve this problem..

The effectiveness of classes for relaxing and strengthening the muscles of the back is comparable to swimming and massage. To get started, it is enough to practice for 10-15 minutes daily.. Perform three basic exercises on the ball: squats, arm extension, body extension. Each of them requires 12-15 repetitions.

Squats are done while standing with your back against a wall..

Place a ball between your back and the surface of the wall. Squat with knees bent to 90 degrees. For the next exercise, lie on your stomach on the ball.. Take dumbbells in your hands, abduct back in the shoulder joints to the maximum. The next exercise on the ball is the extension of the body.. Starting position - belly on the ball, feet rest on the floor. Extend your back slowly until your legs and torso are in line.. Hold this position for 1-2 seconds.

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