Fitball — a gymnastic apparatus designed for fitness.
- strengthen muscles and ligaments, respiratory, cardiovascular system;
- relax the spine;
- develop coordination and balance in children;
- improve bowel function, posture, general physical well-being and relieve stress;
- promote fat burning;
- perfect for home workouts.
Also, training with the ball is used in physiotherapy exercises and preparing pregnant women for childbirth. An important advantage of such shells is that even those who are contraindicated in other sports can train.
Fitball (gymnastic ball) — designed for stretching and balance exercises, performing rotations and swaying. It can be used as a chair — this will reduce lower back pain or support for push-ups. Also fitball is well suited for outdoor activities and relaxation. Weight — within 1 kg.
- Fitball with handles or «horns» — Designed for beginners, children and pregnant women. Handles help to hold the ball and perform the exercises correctly.
- Massage fitball — used in medical medicine (diseases of the vestibular apparatus, rehabilitation after injuries), to strengthen the abdominal muscles and back, improve blood circulation and posture. The surface of such a ball is covered with special pimples that create a massage effect. Weight — within 1 kg.
Medball (medicine ball) — used in physiotherapy exercises or as an additional burden. Such balls are made of thick rubber (leather) and stuffed with sand or other heavy materials. Weight is from 1 to 5 kg.
«BOSU» (half ball) — used as a support for strength exercises and aerobics. This half ball is a good option for training coordination and balance. In training, you can use both a flat base and a spherical surface. As a result, all muscle groups are strengthened, and excess fat is burned. Weight — 7 kg.
- half ball
To choose the right fitness ball, you need to sit on it like a chair. If the knees and hips are at a 90-degree angle (hips and knees are at the same level), then the ball is suitable.
In addition, you can proceed from generally accepted standards:
- height below 152 cm — ball diameter 45 cm
- height 152-165 cm — ball diameter 55 cm
- height 165-185 cm — ball diameter 65 cm
- height 185-202 cm — ball diameter 75 cm
- taller than 202 cm — ball diameter 85 cm
Important: a properly inflated ball provides an effective workout. To check the elasticity of the ball, you should sit on it. If at the same time the athlete rolls off the ball, then it is pumped. If there is a fall into the ball, then it is under-inflated.
This is the maximum allowable load at which you can safely use the ball. Today you can find balls that can withstand loads up to 500 kg or more. When choosing a ball, you should focus on your own weight. Children’s fitballs can withstand loads up to 60 kg. The best option would be a ball that can withstand loads up to 180 kg.
Anti-fracture system — protects the ball from a sudden break during training. In case of damage, the ball will not burst instantly, but will slowly deflate, which will reduce the risk of injury. It is recommended to choose balls with such a system.
- You should pay attention to the quality of the material (balls are made of rubber, silicone, polyvinyl chloride, polypropylene) — it must be high-strength and elastic.
- A high-quality ball should not attract dust and be sticky, and its surface should be warm when touched.
- An important parameter is stiffness. A stiffer ball gives more resistance. For beginners, it is recommended to purchase a soft ball. It makes it easier to train.
- Spikes and seams on the ball should not interfere with training and be as inconspicuous as possible.
- Keep the inflated ball away from sunlight, heating and heating appliances.
Major fitness ball brands: Adidas, Bambi, Joerex, Kettler, Sprinter, Torneo, Diadora, Green Hill, Reebok, TOGU, Zelart. There are no fundamental differences between their products. Much more important than the operating conditions of the balls is compliance with their rules. It is worth noting that the price of balls from well-known brands such as Adidas, Diadora, Reebok or others may be inflated due to brand promotion.