Fitball: exercises for infants, losing weight, pregnant women, preschool children, women, on press, with constipation, after childbirth, elderly, for the whole body. How to buy a Fitball ball for infants, children, women, pregnant in the Aliexpress online store?

The article will tell you about the advantages of classes with a gymnastic ball and their benefits.

What is fitball in fitness and its benefit for women, men, children, infants and pregnant women

Fitball - a special ball of large sizes intended for fitness classes. Surprisingly, you can carry out different groups of exercises, designed for children, adults, women in a position, but with fitball. It is interesting that initially this ball was designed for classes for those who have problems with the back as a means of rehabilitation. Stretching on fitball, all the spinal muscles are involved and strengthened. Of the other advantages of the ball, you can also note a noticeable improvement in posture, which is also not unimportant.

On Fitball, it is useful to engage in absolutely everyone except the back, all body muscles work during exercises. This helps to cope with “problematic shers”: sloping sides, wide hips, stooped back, sagging hands, lack of waist. With the help of fitball, you can also lose weight by creating a tight and slender body, but this requires regular and intense classes.

The benefits of the vitball that he gives:

• Beautiful posture.In any case, practicing with fitball, you get the right posture, because during stretch marks and exercises you will need to balance and keep yourself on the ball, and this involves all the spinal muscles (the so -called “corset muscles”). Specially developed sets of exercises will help to achieve rapid results. Do not worry about possible back pain, because it will not be overloaded. If you do not like to play sports, then the fitball can become your way to relax after a working day (especially if the work is “sedentary”) and let your back rest, stretched out on the ball.
• Strengthening muscle strength.In addition to the spinal muscles, all body muscles work. As a result, they become stronger, their tone increases.
• Improving the vestibular apparatus.Your any movements become more “honed” and clear, you learn to properly control and coordinate your body. You will manage to keep balance in any situation, with each lesson it will turn out to be better (even if you just download the press on Fitbole).
• Tangible flexibility of the body.In addition to strengthening, you also get muscle flexibility and at the same time knead the joints.
• Improving metabolism.No matter how paradoxical it may sound, while you knead your “spinal column” using fitball, more blood arrives to the joints and all internal organs. As a result, each system works great and you are sick less.
• Improving digestion.Flowing your body, exercising the spine and including all muscle groups, you invariably affect the work of the digestive tract. This contributes to the fact that they work actively. Supplying the press or pressing the ball on the stomach, you help the intestinal motility.
• Improving mood.Classes on fitball are always fun and interesting. You balance on the ball, trying to stay, ride and roll. This cannot but cause you positive emotions similar to those that you experienced in childhood, having fun and swing.

How to choose a fitball for adults and children in height?

The choice of fitball should be taken into account some features:

• Your weight.In no case do not cheap when choosing a gymnastic ball. High -quality fitball will hold you well, will not burst and will not be blown away, will help to exercise correctly. Elastic fitball will withstand your weight.
• Fitball material. Be sure to pay attention to what material the ball is made of, because it should definitely be durable. In addition, the surface of the fitball should not be porous so as not to absorb your sweat, moisture and dust could not stake on it. The material should be smooth and without folds.
• Your height. The choice of the ball varies from to whom you buy it: an adult, teenager or child. If a person’s growth is up to 155 cm, he needs a ball with a diameter of 45 to 55 cm. If a person is up to 169-170 cm, you need a ball with a diameter of up to 55 cm. For growth from 170 to 185 cm, you need a gymnastic ball with a diameter of up to 65 cm, and For growth of more than 185 cm - diameter about 75 cm.
• Hand length. The measurement of the hand should begin from the shoulder joint. Correctly selected fitball will help to conveniently capture the ball during exercises. If the length of the arm is up to 55 cm, choose a ball with a diameter of 45-55 cm, more than 56 cm-more than 55 cm, if the hands are 65-75 cm-choose the ball about 65 cm.
• Age. It is not only about the size of the ball, but also about what it is: with handles or “horns” for grabbing with hands, with the effect of massage (small tuberous balls on the surface).

How to buy a Fitball ball for infants, children, women, pregnant in the Aliexpress online store?

You can purchase fitball at any sports goods store, but if you want to save a little by buying a quality product, contact the site Aliexpress. There is a large selection of gymnastic balls for “every taste and color”, for any age and nature of the exercises.

In the catalog of the Aliexpress store, you can find fitball:

• Fitball for a comprehensive fitness lesson
• Fitball for swing the press
• Fitball for muscle relaxation
• Fitball to strengthen body muscles
• Football to strengthen hands

Important: c Aliexpress You will find a large selection of sizes of gymnastic balls of any color and from the most durable materials at a pleasant price.

Fitball: Exercises for infants, how to do it correctly?

Pediatricians advise from an early age to exercise the child on fitball. Such gymnastics is an excellent prevention of many diseases and the key to healthy growth, as well as development.

The benefits of fitball for infants:

• It is a prevention of increased muscle tone in newborn children.
• Gives strengthening all the muscles of the body
• Helps strengthen the bones of the whole body
• Improves and forms posture
• Helps to form an abdominal press
• Improves the work of internal organs
• Coordinates the movement of the baby
• Improves the vestibular apparatus
• Normalizes pressure
• Performs the whole body massage
• Improves digestion
• It is a prevention of colic
• It has a relaxing effect

Important: choose a fitball for the baby with a diameter of 45 cm to 75 (the latter is a universal option). Children should purchase a fitball with handles or “horns”, so that in the future he can grab them (from 3-4 months).

How to deal with a baby on a fitball:

• Evening classes.They should be calm and slow, smoothly swing the baby on the ball so that he feels relaxation. Do not start classes if the child is annoyed or excited, and also feels bad. Remember that fitness on the ball should be no earlier than 1.5 after the last meal.
• Gradually increase the training time.Start the first classes lasting a few minutes and every day make them longer, as well as intense.
• Keep the baby correctly. Support the baby’s body by the shoulders and backs, you can hold the tummy and ankles. In no case do not pull him by the hands and feet so as not to stretch the joints.
• Funny classes. So that the baby is interested in practicing a gymnastic ball, try to diversify cartoons, funny songs and poems. This will attract the child and he will be happy to exercise.
• Classes without clothes. Pediatricians advise practicing a child without clothes, so that she does not get down and does not fall, does not interfere or crushed. In addition, massage fitball will improve blood circulation throughout the body. But in no case do not put the baby on the “naked” fitball, fade it with a diaper.

Types of exercises:

• Swaying on the stomach.The lesson can be carried out from the first weeks of life. Just put the baby on the stomach and rock it in all directions. The exercise is an excellent prevention of colic.
• Swinging on the back.It looks like a previous exercise, only in this case the baby should lie on his back, and his mother holds his tummy. Classes will contribute to the formation of a beautiful oxanka and strengthen the spine.
• Publishing with your legs.Put the baby on a bed or sofa and gradually roll fitball to it so that it pushes it with legs. Exercise improve the coordination of the child and the muscles of the legs.
• Exercise "Spring".Put the baby with a stomach on the ball and make springy movements so that the ball bends and jump up.
• Drying on the ball.To do this, bring the baby to the ball and put it on the fitball. I simulate the child's jumping up and down.

Video: "Exercises from 1 month"

Fitball exercises for preschoolers as a means of developing motor activity

Gymnastics on fitball will allow preschoolers and schoolchildren to improve their health and prevent many diseases of the spine.

What is the useful fitball:

• He teaches “correctly” to sit not only on the ball, but also at the desk.
• Strengthens all muscle groups, making them stronger and more resilient.
• Forms beautiful posture for life
• Teaches the child to properly keep his balance
• Strengthens the vestibular apparatus
• Improves coordination
• Makes the body flexible
• Develops the motor qualities of the child, improving his physical activity.
• Teaches motor actions
• Makes muscle corset stronger
• Improves the work of the cardiovascular system
• Improves the respiratory system
• Improves the work of the nervous system
• Classes allow the spine and joints to supply enough blood.
• Carry out the prevention of venous stagnation
• Develops motor skills of the child
• Adapts the child to physical exertion of different intensity

Important: for classes with a gymnastic ball, schoolchildren should choose a shell with handles or “horns”. During classes, the child should be dressed in a comfortable sports uniform and socks.

Video: " Gymnastics for preschool children (Fitball exercises) "

Exercises with weight loss fitball: classes, photos, videos

Initially, you must perceive fitball, not as a means for weight loss, but as an assistant on the way to gaining a slender figure. The effectiveness of classes with a gymnastic ball depends only on how correctly you will select the sets of exercises, and just as you can do often and intensively.

You can achieve a quick result by adjusting your diet, removing harmful and high -calorie foods from it. It is recommended to engage in fitball twice a day: in the morning and evening (it is possible more often). Classes will help you strengthen muscle strength and form a toned body.

Exercises for weight loss:

• Lifting the pelvis.This simple exercise will not only favorably affect your lower back, but can also help to find elastic, as well as beautiful buttocks. It is enough to carry out the exercise with a large ball. You should take the position lying on the floor, and put your legs on fitball. The task is to raise the pelvis and roll up the ball to yourself, then push it away from you, lowering the pelvis. The number of lifts is 30 times.
• Tilts. The exercise is designed to strengthen the abdominal muscles and get rid of hated sides. For classes you will need a fitball of medium diameter. Your position remains the same - lie on your back. Take the ball with two legs, holding it. The task is to raise the ball and gradually tilt it in both directions: first to the left, then to the right. The number of inclinations is 7 in one direction and 7 to the other.
• Circles. Without getting up from the previous position and without releasing the ball after a break, raise your legs again. Your task is to outline a circle with even feet by holding the ball. The number of circles is 10 in two approaches (5 clockwise and 5 counterclockwise).
• Bench press. In fact, the exercise is a simple push -up of the case, but not from the floor, but from the ball. You should have hands close to the center of the projectile so that they do not slip and constantly monitor the distribution of weight throughout the body. The exercise is designed to strengthen the muscles of the abdomen and hands. The number of benches is 10 times.
• Swing of the press.You should sit on the ball, and then throw your back back so that the fitball is under the lower back. Start pumping the press, raising and lowering the case. The number of visits is 3 each 10 times.

Video: "Fitball for weight loss: Exercises"

Pregnant fitball exercises: classes, photos, videos

Fitball for pregnant women is a way to relax your back, on which excessive load lies daily. Regular performance of classes on the ball will also allow you to make the muscle corset more strong, not to experience aching pain in the lower back and thoracic region, it is easy to move even with a large belly, and prepare for childbirth.

IMPORTANT: Classes on Fitball for pregnant women should take place very carefully so that the woman can not slip and hit her stomach on the floor. In addition, a set of exercises for women in a position differs from those that an ordinary person can do. Complexes are designed for different pregnancy periods and are divided into trimesters.

Exercises for 1 trimester:

• Sudden turns sitting. To do this, sit on the fitball with your hands on the waist or hips. It is necessary to balance on the ball, performing circular movements.
• Slipping. The exercise is designed not only to strengthen muscles, but also for breathing training. You should sit on the ball, leaning on him with your hands. Task - slip down on exhalation and rise on inhalation
• Skating the ball. Take the position of lying on your back and put your legs on the fitball. You should roll it to the sides, as well as closer and move away from yourself, trying to hold your back in one position.

Important: Remember that at this stage of pregnancy, a woman cannot be used in the exercises of the press muscles.

Exercises for 2 trimester:

• Work on the back. You should sit on the fitball, spreading your legs to the sides. Raise and spread your hands, tilt them back, taking the shoulder blades. Return your hands to its original position and repeat the exercise again.
• Strengthening the pelvis. Your position is sitting on fitball. Put your hands on the waist. The task is to alternately raise the legs in the direct position and make them circular movements. If you can, fix the position of the leg as high as possible.
• Relaxation of the back. You should go to the Fitball of the Spins, placing it as convenient as possible for yourself. Hands should be hanged on both sides and in this position lie down for several minutes.

Important: the second trimester already makes a woman feel discomfort, as the stomach grows and the back feels a load. However, do not load yourself with sharp and intense loads.

Exercises for 3 trimester:

• Sitting the ball sitting. You should sit exactly on the ball and spread your legs wide. Put your hands on the waist. Package make circular movements clockwise and counterclockwise. Classes will make your hips and pelvis strong.
• Skating with the retention of the shoulder joints. The exercise is very similar to the previous task, but you should hold your hands in front of you, bent in the shoulder joints. During circular movements, hold your back in an even position, straining the muscles of the thoracic region.
• "Spring".You need to sit on the ball with your legs. With one hand, hold on to the surface or put both on the waist. The task is to do light bouncing on the ball, trying to hold the back in a light position.

Important: exercises at 3 trimester are very passive, since strong loads on the body at this time are strictly prohibited.

Video: "Exercises for pregnant women"

Fitball exercises for women: classes, photos

Fitball is a wonderful gymnastic shell of home use for women. Classes on fitball are very easy, simple and measured. They will not reboot the body, but only can relax and strengthen it. If you have never dealt with the ball, you should choose a set of exercises designed for the whole body. Gradually increase the load, adding visits and lengthening the training time.

Complexes for women:

Video: "Fitball: Effective and safe training"

Exercises with fitball on the press: classes, photos, videos

Exercises with a gymnastic ball will be able to effectively pull up the muscles of your press, making the stomach fit and beautiful.

Video: "Press on Fitball"

Exercises with fitball with constipation: classes, photo

Classes with fitball will be able to improve your digestion, you only need to regularly perform a set of exercises. Soft physical effect on the abdominal cavity with the ball will help you eliminate unpleasant constipation, improving intestinal motility by type of massage.

Fitball exercises after childbirth: classes, photos, videos

You can engage in a gymnastic ball after natural prosperous births after 1.5-2 months. Such classes will help strengthen the muscles of the body and restore it after childbirth, gain tightness and get rid of excess fat. If a woman survived a cesarean section, she should ask her attending physician about the classes with fitball, as well as choose the simplest exercises that will not allow the load on the abdominal cavity and disperse the seams.

Rules for classes with fitball:

• Exercise in a spacious room in special sportswear.
• Do not start the exercise until you feed the baby with your chest (physical activity should be done only with "empty" breasts).
• The complex of your exercises should consist of smooth movements.
• After, before and during classes, drink enough water.
• Regularly perform fitball classes

What exercises are suitable:

• Direct stand. Standing on the floor, you should bend down without bending your knees, grab the ball, raise it up and take it behind your back.
• Direct squats.Put the foot on the ball, hands on the waist. Perform squats with a flat back, pushing the football with a football.
• Squats with the ball.Hand with fitball stretch in front of you and perform alternate squats.
• Lunches with fitball.Do each attack carefully, your leg should be on the ball, while at the same time learn to balance and keep balance.
• Raising the pelvis.You should lie on your back and throw your legs on the fitball with your hands parallel to the body. Make a pelvis lifting.

Elderly fitball exercises: classes, photos, videos

Age -related changes and diseases often make people feel pain, fatigue, discomfort and anxiety. Fitball is a gentle gymnastic agent that can serve as an excellent prevention of osteochondrosis, arthrosis, radiculitis, joint pain and back. Classes for the elderly with fitball should take place in calm mode with minimal physical activity, but maximum benefit.

Types of exercises:

• Near the wall.Fitball should be placed between the back and back. The task is to roll the ball to the right and left, up and down, if possible. Thus, the back is massaged and her muscles exercise.
• Twins to the sides.Fitball should be taken in the hands and stretched out in front of you, the back should be kept evenly. The task is to rock the ball in straight arms to the right and left, up and down, in a circle. The exercise involves the muscles of the arms, back and thoracic region.
• Relaxation on the ball.You should lie with your back on the fitball and try to relax your back, holding your feet on the floor, and your hands hanging down.
• Twins.You should lie on the fitball with a stomach and alternately perform their feet back. You can also use your hands.
• Raising the pelvis.The exercise is performed in a lying position on the back with legs thrown on the ball.

Video: " The course "Grandmother-Fitness" for elderly women "

Fitball exercises for the whole body: photo, video

Fitball exercises are a wonderful home fitness for men and women who will allow you to maintain the body in beauty and give it strength. Training with a gymnastic ball should last 30-60 minutes every day, preferably twice a day.

A full set of exercises for the whole body:

Video: "Fitball - exercises for the whole body"

Fitball exercises for the spine: classes, photos, videos

Fitball will help you carry out a soft but effective warm -up of your back with a minimum load. Performing a number of recommended exercises every day, you will forget about stoop and back pain. Fitball is recommended for those whose activities are related to “sitting work”: in the office, teachers, computer set operators, secretaries and others.

A number of recommended exercises:

• Raising the pelvis In a position lying on the back with legs thrown on the ball - 20 visits.
• Circular movements of the case, sitting exactly on Fitball - 15 visits in one direction.
• Builds of the case To the left and right, forward and back with his hands raised up, the back is even - 10 tilts in one direction.
• Relaxation of the back In a standing position on the fitball up up-5-10 minutes
• Twisting the ball With hands extended forward, kneeling - 16 visits.
• District on the back with the touch of the floor - 10 suits
• Twisting the ball with a stomach, leaning with his hands on a vertical surface - 10 visits.
• Swinging legs up and to the sides In a lying position on the back with a pelvis raised - 10 swings in one direction.

Video: "Fitball - Exercises for the back"

Fitball exercises with arthrosis of the knee joint: classes, video

Complex of exercises:

• Sitting on fitball.Carry over the steps by your legs until the ball is under your back and return back.
• Lying on the side.You should lie on the ball, with one foot and with your hand rest on the floor. Hold the balance, raise the second hand and bend the second leg at the knee, lifting up and lowering down.
• Raising the pelvis.Throw your legs on the ball, do not high up the pelvic joint.
• Raising the case.The legs are thrown into the fitball (only the lower legs). Get your hands behind your back and carefully lift the body.
• Raising the legs.The position of lying on the back, the legs are thrown onto the fitball. Perform an alternate raising of your legs and bending them in the knee with simultaneous rolling of the ball.

Video: " Fitball - cool exercises for the development of muscles, tendons and joints "

How to pump the ass with fitball?

With the help of fitball, you can pull the hips and “pump up” the ass, it is enough to regularly perform a number of special exercises.

Video: "10 best exercises for buttocks"

How to train with fitball: contraindications

Classes on fitball have no contraindications, but, nevertheless, refrain from loads with this shell to those who:

• Has problems with the cardiovascular system
• Women at the 3rd trimester (consult a doctor).
• People with intervertebral hernia

Video: " Fitball is the best for the health of the spine "