Fitball is a large elastic ball that is used in sports and health training. It will be especially useful when performing exercises on the press, back and buttocks. Its plus is that it allows you to diversify home exercises, removing unnecessary stress from the spine. Once you get an idea of how to choose a fitball, you will greatly increase the effectiveness of your classes. After all, it will be tailored to your individual wishes, taking into account factors such as weight and height.
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. In case of damage, such a ball will not burst, but will gradually begin to deflate. This system has the designations - 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 charging babies.
- The massage ball, studded with special tubercles, is designed 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 prevention of various diseases of the spine. Keep in mind that it is not suitable for fitness, as it is difficult to move across the floor.
Suitable size
Now it's time to decide on the main parameter of the fitball and choose the size that is right for you. The diameter of a standard fitball is from 45 to 90 cm and is selected according to height. It is important that the angle between the legs and hips of the person sitting on the ball is 90 °. So the body weight is distributed correctly, and the joints are not overloaded.
- For a child of 5-10 years, a diameter of 55 cm is recommended.
- For adults with a height of 150-170 cm, the diameter should be 65 cm.
- With a height of 170–190 cm - 75 cm.
- For taller people, it is correct to purchase a larger size - 85 cm.
There is another technique that allows you to correctly select the diameter of the football. It is based on the size of the hand, starting from the shoulder joint to the tips of the outstretched fingers.
- If the arm length is less than 55 cm, a diameter of 45 cm is required.
- If the measurement falls in the range of 56-65 cm, buy a fitball with a diameter of 55 cm.
- At 66–75 cm, a 65 cm ball will do.
- When the length is more than 75 cm, fitball is selected bigger size(from 75 to 90 cm).
Does a person's weight affect the choice of fitball?
The ball can withstand a load of 300 kg, so the maximum allowable weight of the trainee, taking into account his active movements, is 130 kg. If your weight exceeds this mark, self-training with the ball may not be safe. In this case, it is correct to use the services of a coach. A ball that can support more weight can be ordered online or found in a large store. Its diameter is also selected according to the rules described above.
If you have any doubts when choosing a projectile, contact a consultant and try out the fitball you like. Pay attention to whether you manage to sit on it with a straight back. Beginners should choose a smaller size, as it is easier to perform exercises on it.
We select the color
If you plan to keep the ball inflated, be sure to pay attention to its color. The simulator can both fit into color scheme your interior, and act as a bright accent.
If the fitball is purchased for relaxation and yoga, choose the color according to your emotional state:
- red increases energy levels and strengthens the immune system;
- orange eliminates internal discomfort and charges with positive;
- blue gives a feeling of calm;
- brown helps to find harmony.
Quality control
How to make sure that the selected fitball is of high quality?
- The seams of the ball are invisible when inflated and do not cause discomfort when in contact with the simulator.
- The ball is inflated evenly and in finished form corresponds to the declared size.
- The composition of the material includes antistatic and dust does not stick to its surface.
- Good stuff is warm to the touch.
- The nipple covering the inflation hole is completely pressed into the surface and is not felt.
How much does a fitball cost? The price is affected by its diameter, equipment and color. A ball for home training can be purchased for an average of 600-1200 rubles.
How to inflate and store
Before the first use, the fitball must be inflated. To do this, you can use a regular hand pump, which is included in the kit. Keep in mind that the inflation process will be quite lengthy.
If necessary, the fitball can be inflated by mouth as balloon or an inflatable toy, but a bicycle pump is better. With it, you will inflate the fitball in a few minutes. This method has another plus - it greatly simplifies the storage of the simulator. You can simply blow it off after class and put it away in the box.
Those who prefer to keep the ball inflated are advised to put it in a cupboard or on a rack away from batteries and direct sunlight. It is also not recommended to store the fitball on a darkened balcony. A sharp drop in temperature at night can affect the condition of the rubber.
If the ball is still damaged, use rubber glue. If possible, it is better to purchase a special glue produced by the manufacturer of your fitball. After repairing and swapping, you can use it again for sports activities.
Use the ball on a smooth surface. If you are not sure that the projectile will not damage the floor, use a yoga mat. Fitball is designed not only for training and massage. You can replace your chair with it and use it while watching TV or working at a computer.
In winter, carry the ball inside the car, not in the trunk. Otherwise, it may freeze and, subsequently, be damaged.
The right fitball will make your workouts effective and increase the number of exercises available. When buying, you need to take into account a number of factors, but, most importantly, choose the right ball for height.
I'll start with detailed description the culprit of the review and a little lower I will sign what you should pay attention to when buying a fitball.
FITBALLIRONMASTER
Many people complain that most gym balls smell too strong. I was ready for this, but when I received the package I was surprised - the ball itself had practically no smell of "Chinese goods". Even when brought closer to the nose I DID NOT FEEL A STRONG SMELL.
Plus for me is the fact that the kit comes with a pump with two nozzles. I always use only a nozzle with a wide nose (the wider the nose, the more and faster the air enters the ball). By the time it takes 8-9 minutes to pump up the ball.
The diameter of my ball is 65 cm. I will also touch on this topic later =)
The maximum weight is 100 kg. This ball is used by me and my mother every day. Over time, under various loads, the ball deflates by 5-8% and periodically you have to get the pump and "pump" the ball.
Another disadvantage I found is brand name, or a logo that the Chinese forgot to stick. They left a place for the logo, but there was not enough money for a sticker or paint.
Not a big problem!!! For me, this is not such an important moment.
I just thought for a long time, to be honest - why there are stripes all over the circle, and a rectangle in the center of the ball: DD The Chinese give me a reason to have fun.
The material is really dense to the touch. At first, my mother (weight 60-63 kg) was afraid that as soon as she sat down, the ball would burst.
But I still persuaded her to do a couple of exercises (the bridge, while sitting on the ball, move her hips smoothly) and she liked the effect so much that in her free time the ball is always occupied either by me or my mother.
The price in this IM is 659 rubles, with delivery by Russian Post it came out 965 rubles on an advance payment. The ball from the moment of order went 6 days. On the 6th day, the parcel reached the point of issue and I received my order.
This gymnastic ball is my first. And I can say one thing - the ball is definitely worth the money!!! If you are looking at budget options- This fitball will not let you down.
Once again, I note that we use the ball EVERY DAY.
Since my work is mostly sedentary, and my mother has osteochondrosis - the fitball helps to relax the muscles, disperse the blood in the pelvis so that there is no stagnation, strengthen the muscles of the back, the press ... All in all, we are more than happy with our purchase!
_________________________________♛BooByMavliya _____________________________________________
General points (nuances of choosing and buying FITBALL)
1 - Decide on the size of the ball:
up to 155 cm - fitball diameter 45-55 cm
from 155 to 169 cm - fitball diameter 55 cm
from 170 to 185 cm - fitball diameter 65 cm
from 186 cm - fitball with a diameter of 75 cm
My height and my mother's are different - 160 cm, and my mother's is 152 cm. In principle, for two we had to purchase at least a ball with a diameter of 55 cm (if you rely on these standards described above).
Personally, I wanted a fitball with a diameter of 75 cm. But, as you know, the larger the diameter of the ball, the more the buyer pays. At that time, I was not ready for such expenses because of the ball.
And the fitball at 45-55 cm seemed to me too small and childish. As a result, they chose the golden mean.
2 - The smaller the ball, the MORE LOAD.
I have something to compare and it really is! Relatives have a fitball with a diameter of 85 cm. When making a bridge, my hands barely reach. The bridge turns out to be "flattened".
On a fitball of 65 cm, the bridge turns out to be more “elongated”, that is, the spine receives more load than in a ball with a large diameter.
But in general ideal option will be if you purchase 2 balls with different diameters so that there is a different load.
Just do not think that there is an effect from one fitball in N cm, the muscles relax, and from a fitball NN cm the effect is zero.
In any case, you will receive a certain load. In both cases, your muscles will make themselves felt.
3 - The material the ball is made of is also IMPORTANT.
The main materials used in the manufacture of the fitball are PVC (polyvinyl chloride) and silicone.
When I was looking for a gymnastic ball, I periodically came across balls made of silicone. Silicone is not a dense material. I was afraid that at the slightest load the ball would explode.
After all, not all balls have the ABS (anti-burst system) function. Also, silicone collects all the dust. This material is electrostatic. Our PVC ball does not collect any dust.
Therefore, there are much fewer problems with a PVC ball than with a silicone one.
4 - ABS - balls with an anti-burst function, or otherwise anti-explosion.
Balls with a similar function are of course a bit more expensive. This option is suitable for families with small children.
If suddenly the ball decides to explode, he will not dare to act, as the balls explode.
You will not hear a terrible pop. The ball will just start to deflate.
In general, balls with the ABS function can withstand more than 100kg.
_________________________________♛BooByMavliya _____________________________________________
Fitball or “fitness ball” is one of the most popular and affordable exercise equipment that is used both at home and in gyms. The ball allows training athletes with any level of training, regardless of experience, age and other conditions.
What is a fitball and why is it needed
The gymnastic ball is the simplest type of universal type of exercise equipment. It is suitable for many exercises, can be used as a main element or complicating the movement of the simulator. It is made of durable rubber material that can withstand huge loads. The fitball is inflated with ordinary air, which, with the exception of incredible strength, makes it similar to balloons.
The main directions in training with fitball:
- Strength training (only with your own body weight, no weights).
- Gymnastic movements.
- Yoga exercises and static positions.
- Recovery and rehabilitation.
This wide range of possibilities makes big ball for fitness is a completely versatile machine that is suitable for any training purpose.
The benefits and harms of training on fitball
In terms of benefits and contraindications, a gymnastic ball is the best exercise machine. It has virtually no flaws.
Main advantages:
- The ability to vary the load from incredibly simple to complex (complication of ordinary strength and gymnastic movements).
- Development of flexibility, coordination of movements and balance.
- Efficient calorie and fat burning.
- Natural development of aesthetic muscles.
- Working out all the muscles of the body (including the deep layers).
Thanks to these benefits, the fitness ball is called one of the safest and most useful exercise equipment. It can be found in most rehabilitation centers. Also, a fitness ball is the best exercise machine during pregnancy. However, the only limitation is the first trimester. When any load is contraindicated. In other periods, such training (under the supervision of a specialist) will be useful.
Types of fitballs
There are several types of trainers. Therefore, before choosing a fitball, you need to understand the features of each type. Initially, all simulators are divided into categories of diameter, rigidity and type of construction.
By type distinguish:
- Spiked or gymnastic massage ball.
- With horns (handles) - for additional balance. Basically, such models are considered children's.
- Smooth is a universal type, the most popular in sports.
- "Peanut" - suitable for power sports and for recovery from injuries.
In most cases, a smooth ball is suitable, as the most versatile. A gymnastic massage ball is better during rehabilitation (creates an additional massage effect during work) and also in the fight against cellulite, when you need to tighten the skin and break down fat deposits.
How to choose a fitball
When you have decided on the type, you need to choose the size of the fitness ball. For this, a universal table of the ratio of the height and diameter of the simulator is used (weight is usually not taken into account, since almost all fitballs can withstand a load of up to 300 kg). An arm length ratio can also be used, although this calculation does not take into account individual differences (for example, long arms with no tall).
How to choose a fitball for height and weight
Standard Mesh:
| Height (cm) | Diameter |
| 150-160 | 55 |
| 160-170 | 65 |
| 170-180 | 75 |
| 180-190 (and above) | 85 |
There is also a way sizing by arm length. It is less correct and is used as additional method. For calculation, the length of the arm from the shoulder to the nails is taken.
- For example, with a length of 66-75 cm, a 65 cm fitball is suitable.
- If the arm length is higher than this value - a gymnastic ball 75 cm.
What else to pay attention to
In general, there is a huge selection of different balls on the market, both from expensive and famous brands, and budget models from unknown manufacturers. There is not much difference between the balls, if you do not take into account various technologies (for example, the design of the spikes in the massage type).
The most important condition when choosing a model is the presence of a pump. It is necessary to pump up the fitball. If it is not included, then the pump must be purchased separately. Without it, it will not be possible to pump up a fitness ball.
Top Brands
- Starfit GB-102– has “anti-explosion” technology, does not slip, a pump is included in the initial package.
- Togu MyBall Soft- a simple and durable ball. Thanks to the "anti-explosion" technology, it is protected from sudden deflating even when damaged.
- Bradex SF 0171- model of the "peanut" class. It is used both in power sports and for recovery after injuries. Designed for people with a lot of weight, it can withstand up to 150 kg of direct load.
- Indigo IN004- a popular model with a mustache, for children. The surface does not slip, and the elastic material can withstand loads up to 150 kg.
How to pump up a fitball
You can inflate the fitball at home, all you need is a pump. Many manufacturers add it to the kit, otherwise you will have to purchase the pump separately.
After connecting the pump to a special hole on the ball, inflate it to a volume of 80-85%. Never inflate the ball completely.
- Firstly, it increases the risk of damage during intensive work.
- Secondly, it will reduce softness and increase the depreciation load on the muscles during use.
How to inflate a fitball without a pump
How to deflate a fitness ball
Can a fitball burst
Repeated testing has shown that the balls are incredibly strong and require conscious effort (such as being placed at a certain angle and high pressure) to damage them. At normal work with a simulator, its damage is possible only if the ratio of the weight of the athlete and the class of the ball is incorrect (for example, a children's simulator for a man with a weight of 120 kg and more).
Also, almost all fitballs are equipped with “anti-explosion” technology, which eliminates the risk that the ball will burst. Even if the integrity of the chamber is compromised, the fitball will deflate gradually. This allows you not to get injured and not to jump off the burst simulator during the exercise.
A gymnastic ball is also called a fitball, it is made of elastic rubber and it helps for various physical and recreational exercises, for example, for developing the desired muscle group, correcting the spine, as well as for aerobics and fitness. It is suitable for everyone - it can be used by both slender people and those who are overweight. The ball unloads the body very well during exercise, so it can be used even with sore joints, pregnant women, but at the same time all muscle groups are trained, this is the uniqueness of this sports equipment. But how to choose a gymnastic ball with a wide variety of shapes, sizes and manufacturers?
Types of fitballs
According to the diameter, correctly select the size of the projectile as follows:
The pattern of choosing a size
How to choose the right fitball size based on height:
- With growth up to 155 centimeters, it is better to choose a fitball diameter in the range from 45 to 55 centimeters.
- For a person from 155 to 170 centimeters, the diameter of the gymnastics ball should be 55 centimeters.
- Growth from 171 to 185 centimeters implies the use of a fitball with a diameter of 65 centimeters.
- With higher growth, the diameter should also be larger - from 75 to a maximum of 95 centimeters.
When choosing by height, you can approach the issue of the size of the ball in this way - subtract one meter from a person’s height - this will be the approximate size of the ball. But in principle, you can adapt to the existing ball, you can also choose the size for a specific exercise, which is especially important in therapeutic exercises when you need a certain angle of inclination or a certain effort. You also need to take into account weight - people who have overweight, the fitball is correctly selected from a more durable rubber that can withstand up to 300 kilograms.
How to choose the right size based on the length of the arm from the shoulder joint to the tips of the extended fingers
- up to 55 centimeters - size from 45 to 55 centimeters
- from 56 to 65 centimeters - respectively, the diameter of the fitball is 55 centimeters
- from 66 to 75 centimeters long - the diameter of the ball is 65 centimeters.
Newborns take different balls 45 - 75 centimeters, but, not surprisingly, it is right to choose a larger ball, it is safer for the baby, because it has a “smooth” surface and is more stable, it is easier to keep the child on it.
Other properties
There are many manufacturers, but the most professional among them are the following:
- Gymnic (Italy)
- Ledragomma (Italy)
- Torneo (Italy)
- Togu (Germany)
- Spokey (Poland)
- Alex (Taiwan)
- Azuni (Taiwan)
These manufacturers make excellent balls. Of course, Italian and German ones are the most expensive, Polish ones are of the middle price category, the cheapest ones are from Taiwan, but they are also not bad, they are made by professionals.
Fitballs sometimes have an anti-burst ABS system, which helps to avoid an explosion when the shell breaks, the ball will slowly deflate. Of course, such shells are a little more expensive, but it is much better, because if you need the safety of exercises for pregnant women who are overweight or those who have limited movements, this property is a must.
This simple rubber ball is better than other shells - it uses all the muscles, makes a person more flexible, improves posture, helps to relax and even relieve stress. It also helps in the recovery of various human organs - hips, back, legs. Fitness, aerobics, strength sports cannot be practiced by everyone, and fitball classes are available to almost everyone.
- a convenient, simple item for gymnastics. Classes with it allow you to strengthen the muscles of the back, improve coordination, and relieve stress from the spine. Specialists have developed a number of exercises that allow not only to strengthen physical health, but also to quickly lose weight.
Ball exercises are quite simple and suitable for everyone, regardless of age and body condition. In addition, the fitball is an inexpensive simulator, which allows anyone who is interested in simple physical exercises to purchase it. But in order for classes with such a projectile to deliver the expected results, the training process should be correctly drawn up.
Very often, novice athletes, wanting to purchase such a simulator, do not know the name of the fitness ball. Therefore, if you decide to buy this product in a store, you should ask "fitball".
How did the fitness ball come about?
This gymnastic subject was invented by physician Joseph Pilates. A large rubber ball was used as a simulator for those who were undergoing rehabilitation after serious injuries. The European doctor suggested that patients do simple exercises with a fitness ball to restore the correct functionality of the body.The patient lay down on an object and simply jumped on it. According to Pilates, such actions allow you to create the desired physical activity and the injuries were not affected in any way. In addition, fitball exercises provide a positive mood, which is very important in the post-traumatic period.
Contemporary supporters of Joseph Pilates believe that ball training can:
- improve the condition of the knee joints (very important for the elderly);
- strengthen muscles (useful for children);
- create an ideal figure (essentially for young people).
Types of fitness balls
There are several types of large rubber balls. All of them differ not only in external characteristics, but also in the method of influencing the body. Therefore, before choosing a ball for fitness, it is necessary to accurately determine the goal and desire for yourself, to form an idea of the expected result.If you decide to do this kind of fitness, you should buy the “right” ball. There are several varieties of these rubber trainers.
- Big round ball. This product is perfect for both adults and children. Choose this item based on the size of the body.
- oval ball. This item performs the same functions as the round projectile. But he is much more stable. This allows beginners and people with poor coordination to successfully do gymnastics.
- Ball with tubercles. Such a device is perfect for those who want to improve blood circulation. He shows good qualities massage, has proven itself in the fight against cellulite and excess weight.
- Ball with handle. Such a projectile is best purchased for children and pregnant women. The presence of a comfortable handle, increases safety during exercise.
How to choose the right fitness accessory
Any physical training should bring pleasure and benefit to a person. Otherwise, it will be difficult to achieve the desired result, not so much physically as psychologically. And first of all, for a successful fitness training, a rubber ball must be chosen correctly. It is selected individually based on the physique of a novice athlete and the characteristics of the product itself. There are a number of criteria that help you choose the right gymnastic apparatus.- The weight. The fitness ball can be of different diameters. On sale you can find such products in sizes from 45 to 85 cm. Depending on the size, the weight that it can withstand also varies. A small object can withstand three hundred kilograms, a large one - about a thousand.
- Growth. To successfully select a fitball according to this criterion, you should test the ball itself. To do this, sit on it and check the location of the hips. If the product fits, then the hips will be on the same level with the knees, or a little higher. Feet should touch the floor, knees bent at a right angle. Otherwise, other options should be considered. For people whose height does not exceed 150 cm, a ball with a diameter of 45 cm is suitable. For those who are about two meters tall, it is better to buy a simulator with a size of 85cm.
- Ball hardness. This criterion is selected according to personal preferences. The harder the object, the more resistance it will provide during the exercise. Soft fitness balls are generally recommended for beginners, as they are less stressful and suitable for getting to know the sport. You can check the elasticity of an object by simply pressing the palm of your hand on the surface. If the hand rebounds easily, does not encounter excessive resistance, and does not sink very easily inward, excellent indicators of elasticity.
- Material. The main thing is to choose a very durable and elastic projectile. This moment is very important, because if suddenly the ball is accidentally pierced, with great elasticity, it will not explode, but the millet will be blown away. This quality makes the rubber product safer. To check if the material is very thin, you should "pinch" the ball. If many small folds have formed, the quality of this product is very low, which means that it will not last long.
Also, on high-quality material, numerous “seams” that are formed during the manufacture of the ball should not be noticeable. In addition, it is worth paying attention to the nipple. It must be inside. Otherwise, this part will interfere during sports and may injure the skin. A good fitness ball material has antistatic properties, is made from environmentally friendly raw materials, and is hypoallergenic.
How the projectile affects the body
At first glance, it may seem that fitness with a ball can not lead to great results. But many studies in the field of therapeutic gymnastics have revealed interesting points.- While sitting on the ball, the back of a person always remains flat. This feature is due to the fact that this object lacks any support, while it is mobile. Thus, the spine is aligned, the spinal muscles are strengthened.
- When this gymnastic apparatus rolls, all groups of the spinal muscles are alternately used to maintain balance. This allows you to fight pain in muscle tissue and the spine.
- Also, during classes, the muscles of the abdomen, hips, legs are perfectly strengthened, which allows you to adjust the features of the figure.
- Since during exercise you need to work with the whole body, it helps to quickly get rid of cellulite and extra pounds. If you use during training, you can know exactly how many calories are dropped in one session.
Easy exercises with fitball
helps not only to develop an excellent balance, but also to strengthen the buttocks, hips, shoulders, arms, abs. Each exercise should be done within one minute. There is a ten second break between them. You need to complete tasks one after another at least four times. At the end of the workout, you should stretch a little. Such a complex should be performed three times a week.- Exercise One. You need to lie with your lower back on the ball and pick up dumbbells. Next, you need to stretch your left hand to the side, and raise your right hand up so that the dumbbell is directly above your shoulder. Then the stomach needs to be pulled in, the left leg is torn off the floor and pulled forward. This position must be maintained for thirty seconds of a fitness workout, after which the positions of the legs and arms should be changed, but the lower back remains in place.
- Exercise two. It is necessary to lie on the ball with your stomach, dumbbells in your hands, palms down. Next, you need to “raise” your shoulders, relax your neck, pull your shoulder blades as close as possible to each other. Then the body should be raised a little, take your hands up, take the starting position. You need to repeat these movements for one minute. In order not to injure the back, the stomach should be pulled.
- Exercise three. You should sit on the ball and pick up dumbbells. It is necessary to push off simultaneously with your feet from the floor and the buttocks from the ball. In this case, the arms should be laid aside, the shoulders should be taken away from the ears, and the press should be pulled in. Lightly jump and land within sixty seconds
How to care for a fitness ball
Not always complete with a gymnastic apparatus there is a pump for a fitness ball. If it is not possible to buy a special device, you can get by with any other, but you will need an adapter nozzle.Very often, the fitball simply deflates. In this case, you need to establish the cause of such a nuisance. If there is no damage, and the air has gone down from frequent use, it will be enough just to pump up the ball.
In the case when it was blown away from an accidental puncture, a patch will need to be made. This is best made of rubber, as this material stretches well during inflation and shows good elasticity during further use. You can install a rubber patch using any superglue. Some heavy object is placed on the restored place and left for a day.
Where to buy a fitness ball
You can buy a similar product in many retail outlets. But it is best to do this in a special sports store. In this case, there is more guarantee that the price will justify the quality. When buying, be sure to pay attention to the material and the presence of structural defects. And you also need to make sure that there is a needle and a pump so that there are no problems with pumping afterwards.The fitness ball is a versatile piece of equipment. It is suitable for men and women, adults and children, the elderly and the very young. This gymnastic apparatus improves posture, strengthens large and small muscle groups, improves the functioning of ligaments and joints.
Fitball is a gymnastic ball that is designed to improve posture, figure and well-being. This original colored projectile came to us not so long ago from Switzerland, but has already managed to win thousands of fans, thanks to its amazing results and ease of use. Today, girls, women, and grandmothers know what fitball is, but you should know that half the success when practicing on the ball is right choice fitball.
What is fitball
Initially, the Swiss ball was created for people with cerebral palsy to do gymnastics. Its creator is doctor S. Kleinfogelbach, who proved that if you choose the right fitball diameter, then the results of patients are simply amazing. Over time, fitball exercises began to be used to treat people with injuries of the musculoskeletal system and spine.
The rubber simulator contributed to a quick recovery, improved metabolism, improved regeneration in the intervertebral discs and muscles. Now not a single gym can do without this product, which is used as a component of advanced fitness techniques and on its own. Buying a fitball in an online store is not difficult, because the prices for the ball are very affordable.
Benefits of training on a miracle simulator:
- the load on the legs is reduced, which makes it possible to effectively deal with people with varicose veins, obesity and pregnant women;
- any exercise helps to improve coordination;
- a large number of calories are burned due to the constant tension of the muscles of the whole body;
- improves metabolism and blood circulation, which contributes to weight loss.
Types of swiss balls
There are different forms of coverage of Swiss simulators:
- Fitball with horns. These are special handles for maintaining balance. Used for inexperienced users. Also, children's fitballs are equipped with horns-handles.
- Fitball with spikes. Has the qualities of a massager. The model perfectly fights cellulite.
- Smooth gym ball. It is universal, therefore it is used even by pregnant women. They are 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.
How to choose the right gym ball
There are several types of gymnastic balls, how to choose a fitball, let's figure it out. Products differ in terms of stiffness (type of coating) and diameter.
How to choose a gymnastic ball for height:
- If the height is less than 152 cm, then it is desirable to choose the smallest fitball size - 45 cm.
- With a height of 152-165 cm, choose a product 55 in diameter, and if you are the owner of a height of 165 - 185 cm, then it will be right to choose a 65 cm fitball.
- For people 185 -202 cm, the diameter of the orthopedic ball should be 75 cm.
- If a person's height is 202 cm and above, then we take the largest rubber simulator - 85 cm in diameter.
The second option for choosing the size is according to the length of the outstretched arm. To do this, measure your arm from the tips of your outstretched fingers to the shoulder joint. If arm length is:
You can finally make sure that the fitball suits you by sitting on the product. If the angle between the thigh and body, thigh and lower leg, thigh and foot is 90-100 degrees, then your fitball aerobics will go with high results. For beginners in fitness, experienced trainers are advised to choose a gym ball of the smallest diameter in order to quickly adapt to the simulator.
We learned how to choose a fitball by size, but gymnastic balls are also chosen according to the type of coverage. With an increase in the weight of a person, the load on the ball increases accordingly. If you are overweight, get a gymnastic apparatus equipped with an anti-burst anti-burst system. The cost of an ABS-marked fitball will be slightly higher, but you will avoid the risk of unwanted injuries. To test the strength of the selected projectile, sit on it right in the store, you can even ride the ball.
Characteristics of a quality product
High-quality Swiss exercise equipment is made of environmentally friendly hypoallergenic material and has antistatic properties. Modern technologies do not allow dust and small debris to stick to the product, and fitballs do not contain hazardous impurities for human health. A high-quality Swiss ball will feel warm to the touch, while a fake one has a cold, slippery surface.
Branded products in the complex always come with a fitball pump, and cheaper analogues are not equipped with anything, so pumping up the ball after purchase is problematic. They produce high-quality simulators of different colors: in dark, light, natural shades, as well as with pictures, metallic colors or transparent cavity. The norm is when the seams on the products are imperceptible and invisible. On cheap fakes, it is easy to notice burrs, fibrous structures, scars. The leaders in the production of quality products are Germany (Togu), Italy (Ledraplastik), USA (Reebok).
Common mistakes when choosing a fitball
Before heading to a sports store, find out what mistakes customers make when choosing gymnastic equipment. The range of prices is quite extensive: from 200 to 3000 rubles per unit. But even an expensive projectile can be of poor quality, so it’s better to purchase them from the above manufacturers. When mechanically ruptured, rubber trainers from leading manufacturers do not burst, but deflate safely and slowly.
Gymnastic balls are sold in a deflated state, so estimating elasticity in an online store from a photo can be a problem. If you're buying from the sporting goods department, ask the sales assistant to inflate the ball so you don't find any defects at home. If you want to keep the simulator in perfect condition for a long time, then after the purchase, take care to properly store the ball.
Determine a place for it away from heat sources, flammable substances, cutting, 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, then you will forever forget about problems with the spine, forcing the muscles of the hips, abdomen, and back to constantly work.
Fitball is a large gymnastic ball made of elastic latex, used to train various muscle groups in various sports: in fitness, aerobics, Pilates, as well as for rehabilitation physical education and gymnastics for pregnant women and infants. Modern ball manufacturers offer the widest selection of models of various sizes, appearance and purpose, therefore, in order to choose a fitball, several factors must be correctly taken into account, which will ensure the greatest effectiveness of your training with such sports equipment.
Miracle invention with healing properties
Fitball is a unique development that allows, with a minimum load on the legs, to develop all the muscle groups of the human body as carefully as possible. Due to the elasticity and the absence of sharp corners, the possibility of injury is reduced to zero, and the round shape and instability, forcing you to maintain balance during the entire training process, perfectly keeps all the muscles of the body in good shape.
Training with such a sports "companion" is allowed even in the presence of diseases of the joints of the legs and varicose veins.
Classes with a miracle ball are shown to people of any age and complexion. Fitball aerobics will help:
Improve posture and strengthen back muscles;
Develop flexibility and endurance;
Improve the vestibular apparatus and develop coordination of movements;
Due to the constant balancing on the ball, it is good to massage the internal organs, stimulating their work;
To put in order the nerves, improve the cardiovascular and respiratory systems.
Fitball exercises for weight loss
Aerobics with a miracle ball allows you to fight excess pounds without tiring workouts in the gym and riding an exercise bike. If you don’t want to wear sneakers and wind up kilometers on a treadmill or constantly diet, you should try to get rid of excess weight through special training with a miracle ball.Fitball aerobics for weight loss is a set of simple and at the same time effective (due to intensity) exercises for weight loss that allow you to burn up to 300 calories per day without burdening your legs and spine. You can train in the gym, at home, in the country - half an hour a day is enough for you to see the result of your efforts after a month of gentle training.
1. Slim hips. Starting position - sitting on the ball with hands behind the head. It is necessary to move the hips back and forth, the legs should stand firmly on the floor, and the torso should be motionless. Do 15-20 approaches. Then do ten rotational movements pelvis clockwise and against.
2. No stomach, yes - good posture! Starting position - belly on the ball, resting your palms and toes on the floor surface. Rotate your torso in different directions, fixing one arm and raising the other. Then lean on your hands and lift both legs. Do 15-20 sets.
Exercises for arms and chest with a fitballThese and other special exercises on the gymnastic ball are enough for you to see the result of your efforts after a month of gentle training.
What are fitballs?
Gymnastic balls are available in various sizes - the diameter mainly ranges from 45 cm to 85 cm, and are designed for a certain load. The surface can be smooth or pimply - depending on the type of latex material of the product. Sometimes a fitball is “with horns” - special comfortable latex handles will help you to sit more comfortably on the simulator, adding comfort when performing a certain set of exercises.
The fitball, designed for increased loads, is made of materials with the “anti-tear” function, which guarantee protection against sudden damage to the product and is supplied with a special repair kit.
By what criteria to choose a fitball?
To choose the right gymnastic ball, you need to consider several main factors:1. Human growth. The fitball is mainly produced in several standard diameters: 45, 55, 65, 75, 85 cm. For selection optimal size it is better to “try on” the simulator - just sit on it. If the angle between the thigh and lower leg tends to 90 degrees (feet should be firmly on the floor) - this is your ball. If this condition is not observed, it is impossible to achieve the correct posture when sitting on the fitball, which can lead to an unacceptable increase in the load on the joints.
Usually, with a height of 155-170 cm, the optimal diameter is 55 cm, for people with a height of 171 to 185 cm, it is better to purchase a ball with a diameter of 65 cm. More tall people you need a fitball of large diameters, and for children, products with a parameter of 45 cm are suitable.
2. Reliability and individual characteristics of the fitball. It is necessary to know the level of load for which the ball is tested - the product High Quality made of rubber or silicone and is always supplied with a passport, which indicates the main characteristics of the gymnastic ball. Fitballs are produced in the load range from 300 to 1000 kg - the choice must be made depending on the purpose of the simulator and the weight of the future owner.
3. Quality and appearance ball. The fitball should be elastic to the touch. With a slight pressure on the surface of a quality product, the palm springs, bouncing off the ball. The shape of the product, the type of surface (smooth, with relief or pimply, with or without "horns") must be selected depending on the planned use of the simulator.
The pimply fitball is intended for massage and rehabilitation gymnastics. Fitball - a jumper with a brace or "horns" is popular with children, helping to increase the child's interest in training or medical procedures, turning a sports activity or rehabilitation process into an exciting game.
The round model with a smooth surface has a versatile range of applications - it can be used as a trainer for fitness, aerobics, Pilates in the gym or at home, for outdoor sports exercises, for exercise therapy in groups of patients with various diseases and for post-traumatic physiotherapy.
The choice of the color of the gymnastic ball completely depends on the taste of the buyer - you can choose either a strict gray or blue fitball, or a soft pink or acid green product. If desired, you can pick up a whole set of balls of different diameters in a single color scheme.
How to choose a fitball for pregnant women?
Exercises with a miracle ball are allowed for expectant mothers at any stage of pregnancy only after consulting a doctor. The choice of fitball for pregnant women must be approached with the utmost responsibility. In addition to the obligatory fulfillment of the “90 degree angle” criterion, it is important to carefully study the material from which the ball is made - the latex should be smooth and pleasant to the touch.
"Horns" or a bracket on an inflatable ball can give confidence expectant mother and diversify the exercises on the simulator (especially in the last months of the term). Oval balls are a great choice for a variety of exercises; they are more stable and distribute weight better. It is desirable that the fitball has an anti-fracture surface treatment - to ensure that in case of unforeseen damage it will not burst, but will gradually deflate.
Fitball exercises for pregnant womenHow to choose a fitball for babies?
In addition to all its wonderful properties, the gymnastic ball is a lifesaver for young parents - it will help to massage an infant and easily perform gymnastics with a crumb. For these purposes, a round or oval ball is perfect, made of high quality, non-toxic, odorless latex, soft and silky to the touch. Exercises on a gymnastic ball for babiesOn the surface of the fitball, notches, seams or irregularities that can damage the delicate skin of the baby are not allowed. The diameter of the ball for babies should be in the range of 6o-75 cm, balls with "ears" are applicable only for children older than 4 months. It is better to choose a bright color - it will attract the attention of the child and cheer him up.
It is necessary to buy a fitball for an infant in a specialized store where you can be guaranteed to purchase quality products from a bona fide manufacturer, reliable and safe for the health of the crumbs.
How to inflate a fitball?
Fitball is an inflatable sports equipment. To inflate the ball, a pump of any design with a nipple of the appropriate size is used: manual, foot or electric. In the absence of a pump, the fitball can be inflated through the hole like an ordinary inflatable toy: with the help of the mouth. How to pump up a fitballMost high-quality fitballs are equipped with a pump and instructions, where recommendations are given for the correct injection of 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 be always 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 classes 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 fitness ball called? Fitball. The name comes from the combination of 2 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 ordinary megastores in the sporting goods department;
how much does a fitness ball cost? The price of such a sports equipment is affordable, ranging from 500 to 1000 rubles.
1. First of all, decide for what purposes you need a fitball. If you want to purchase this simulator for training with a child, then accordingly choose a children's fitness ball - 55 cm in diameter. What size to choose a fitball for adults depends on the height of the person. For people over 170 cm tall, a large fitness ball is suitable - 75-85 cm. If you are not that tall, choose an average ball diameter of 65 cm.
These recommendations should not be neglected, because in order to obtain the best effect and maintain health, the angle between the trunk and thigh, as well as in 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 match.
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 bumps is eliminated).
A fitness ball with spikes or horns also has its purpose. Bulges in the form of long horns or handles are necessary for children so that they feel more confident during classes. The ball for pregnant women, according to women's reviews, must also have holding devices. Large inflatable fitness balls covered with spikes are excellent massagers.
3. When choosing in a store, give preference only to those fitballs to which the operating instructions are attached. It should contain information on how to inflate and how to seal the fitness ball in case it gets damaged. Remember that unauthorized experiments can damage the product. And in order not to buy a fake, pay attention to how much a fitness ball costs. A branded fitball cannot be very cheap.
Follow the tips above, exercise and stay healthy!
