Recently sports physicians have proved: the usual twisting on a fitness ball is twice as effective in training the abdominal muscles than the same exercises on the floor. The cleverest of us have long understood this. And with might and main use a shell to work on the bark. But geeks know more. For example, the fact that fitball helps to develop flexibility and coordination plus gives an excellent load on the hips, hands and buttocks.
Our training will teach you how to handle the ball. Do the complex three times a week at a fast pace, briskly replacing one exercise with another. You will pass a circle, have a rest a couple of minutes - and you can repeat all over again (and then again, if you want).
- Stand on your knees, putting them wider than your shoulders. Put your forearms on the fitball, grouping your hands into fists, but not squeezing them with force.
- Without bending in the lower back and straining the abdominal muscles, slowly roll the ball forward. The body from the shoulders to the knees should form an even line.
- Hold in this position for a few seconds and smoothly go back. Repeat 8-10 times.
- Lie on the mat face up and straighten your legs. Pick up the fitball and get him by the head.
- Slowly tear off the body and legs from the floor and intercept the projectile with stops.
- Again, sink to the floor, leaving the fitball on the weight, and repeat the movement, returning it in the palm of your hand.
- This is one repetition, you need to do eight or ten.
- Sit on the fitball and move your feet forward so that the upper back is on the surface of the ball. Lift the pelvis parallel to the floor and place the bent left leg on the right leg.
- Lower the pelvis down, touching the fitball with the waist. Keep the shell in one place, not "rolling" backwards.
- Hold for a couple of seconds, then push the right heel off the floor to return to its original position.
- Do this 8-12 times and repeat again, changing your legs in places.
- Take the position of "lying down", just put your legs on the fitball (arms at shoulder width.
- Raise your right arm and touch the left shoulder.
- Then left-handed - right. Take care that the pelvis does not bend down.
- Continue to alternate the limbs, until you do 13 repetitions on each side.