Fitball training to strengthen muscles and improve spine flexibility
Just 15 minutes a day – and within a month you will feel a surge of strength and excellent physical condition!
“This short workout will get your heart pumping, improve blood circulation, and strengthen your muscles by the minute,” says renowned fitness expert Tracey ANDERSON (favorite trainer of Madonna and Gwyneth Paltrow, author of the complex). “An additional advantage of such exercises is a noticeable improvement in back health: you will get rid of unpleasant sensations in the thoracic and lumbar spine.”
Contents of the article:
regular exercise and a balanced diet are the key to excellent results.
Fitball is a universal sports equipment that allows you to effectively train deep core muscles , improving posture and balance. Thanks to the unstable surface of the ball, the very muscles that support the spine are activated, which promotes its flexibility and reduces the risk of injury.
Before starting a workout, it is important to do a short warm-up: a few head tilts, torso turns and light stretches will help prepare the muscle corset and joints for the load. During exercise, watch your breathing – it should be even and deep so that the muscles are better saturated with oxygen.
Example effective exercise to strengthen your back: sit on a fitball, feet shoulder-width apart, rest your hands on your sides. Slowly roll forward, lowering your chest toward the floor, and return to the starting position. Repeat 10-15 times, gradually increasing the number of approaches.
To feel the results, pay attention to training at least 4-5 times a week and do not forget about recovery – regular rest and proper sleep will strengthen the effect of the training.
Training scheme
Operating principle. Perform the presented exercises one after another without breaks. Complete the entire complex twice in a row. It is recommended to train 5-6 days a week.
Necessary equipment: fitball and yoga mat (optional).
1. Back stretch
Actively stretch back muscles and the spine lengthens.
Lie with your back on the ball so that your buttocks, lower back and shoulder blades fit snugly against its surface. Stretch your arms and legs – your feet and hands should touch the floor. Tilt your head back and relax your neck muscles. Stay in this position for 2 minutes.
2. Twisting the body
Straight and oblique lines are included in the work abdominal muscles
lie with your back on the exercise ball, bending your knees so that your feet rest firmly on the floor. Place your hands behind your head, elbows out to the sides. Smoothly rounding your upper body, lift your shoulder blades off the ball and rotate your body to the right, then return to the starting position. After this, twist straight forward, come back again and twist your body to the left. Work vigorously for at least 2 minutes, controlling the position of your lower back – it should remain firmly pressed against the ball.
3. Raising the pelvis and stretching the leg
Involved buttock muscles , hips and lumbar region.
Take a lying position on your back: place your arms along your body, legs bent at the knees, feet pressed to the floor. Secure the exercise ball between your feet. Place your left foot on the top of the ball, bending it at an angle of 90 degrees, and extend your right leg vertically upward – the toe should be at forehead level. Lower your pelvis down without touching the floor, then lift it again, tensing your buttocks as much as possible at the top point. Repeat the exercise for 1 minute. Return to the starting position, switch sides and repeat in the same way.
4. Push-ups with a fitball
Activated muscles arms, chest and core stabilizers.
Get into a lying position on your stomach, legs extended straight. Rest your palms on the floor, arms slightly wider than shoulder-width apart, elbows pointing back. Place an exercise ball between your feet. Alternately throw your legs over the ball – first your right, then your left, keeping them together. Transfer your body weight to your palms and perform a push-up. Lower yourself down, bending your elbows, but do not touch your chest to the floor. Continue doing push-ups for 30 seconds, then pause for 30 seconds and repeat exercise one more time.
