How to choose exercise ball:

practical recommendations

What is exercise ball – general information

Exercise ball is strong and elastic rubber ball of different sizes for fitness and aerobics in gym and at home. Another name for this gymnastic ball is a Swiss ball. Choosing the right exercise ball in many ways determines the effectiveness of subsequent workouts. The ball must match to the height, weight of the athlete and the goals of training.

The benefits of regular exercises with a large ball for fitness are multifaceted:

• Load on almost all muscle groups;
• Development of agility, flexibility and coordination;
• Correction of incorrect posture;
• Prophylaxis and therapy of the initial stages of degenerative and dystrophic pathologies of the joints and spine;
• Effective calorie burning;
• Slim figure without the use of complex simulators.

The round shape of this gymnastic ball allows you to do exercises with a large amplitude, and the instability of the ball supports the muscles in always tone. In addition, fitness ball is much cheaper than, for example, an exercise bike, a stepper or a treadmill, not yielding to these devices in efficiency. Buy a ball for home exercises can even students and elderly people. The ball is widely used to strengthen the pelvic muscles in pregnant women.

A distinctive feature of aerobics with exercise ball in the absence of an excessive load on the lower limbs. It is necessary to engage in fitness for the elderly and those who have problems with joints. Do exercises with a Swiss ball can even people with varicose veins and excess weight. In the latter case, you should, of course, control the load on the ball and choose the most durable and elastic model.

Exercises with fitness ball it’s a complex benefit: the press strengthens, fat disappears from the waist and other parts of the body, the appearance of cellulite on the hips and buttocks decreases, in work includes those muscle groups, that are usually not involved. Swiss ball is appreciated for its versatility, accessibility and security.

History of creation

The history of Swiss ball begins from the middle of the last century. In 1960, the ball was used by a physiotherapist from Switzerland Susan Klein-Vogelbach. Initially, the simulator was used solely as a therapeutic tool for the rehabilitation of patients with spinal cord injuries. Then it was used to treat patients with the diagnosis of “cerebral palsy”.

Later physicians came to the conclusion that a Swiss ball can be used not only for therapy, but also for prevention. Regular exercises helped to strengthen the musculoskeletal apparatus, helped to stabilize the weight. In the 90s of the XX century, the Swiss ball was widely used in gyms as a means of weight loss and correction of the figure. So aerobics with Exercise ball became a popular direction of fitness.

Varieties

• Exercise ball with horns – handles for keeping balance. Such models are especially liked by children: the handles allow you to jump on the ball, keeping balance. A model with horns or brackets is suitable for inexperienced users.

• Exercise ball with spikes, in addition to all the usual properties, has additional qualities of a massager. This model is especially effective for fighting cellulite.

• Smooth Exercise ball is suitable for all users, but is most often used for pregnant women. Such balls can be used both for relaxation and for intensive training.

• Special children’s exercise balls are usually appropriately decorated and have small sizes.

There are also oval/peanut balls and models in the form of a donut. The prices for ball depend on the dimensions, design features, brand, complectation.

Choose the ball correctly

The first method of choosing a ball is to match the growth parameters

This is easy: these tables are made that can be oriented.

Make sure that the model fits perfectly, in the following way: in the position sitting on the ball, the angles between the trunk and the thigh, as well as between the foot and the shin, should be approximately 90 degrees. Inexperienced athletes experts advise to choose a ball slightly less than the norm: in case of a fall, the probability of serious injuries decreases.

The main characteristics of a quality product:

– Elasticity: when pressing on the ball, the palm should spring;
– Strength;
– The ideal surface – the seams on quality balls are completely invisible;
– Antistatic properties;
– Perfectly pressed into the surface plugs.

Also it should be noted, that a quality ball is pleasant to the touch. The material does not cause unpleasant tactile sensations, it does not stick to your hand and is slightly warm. A new ball can have a slight odor, which easily disappears, after 1-3 days.

Modern models are made with an “anti-burst” security system: in case of accidental puncture or cut, such ball does not explode and injure the athlete, but will be slowly blown away. When buying exercise balll, refer to the technical parameters section for the designation ABS (Anti-Burst System).

Use the ball on a smooth surface, protecting the projectile from mechanical damage. If a puncture occurs, it is necessary to repair. Keep the balls better when inflated, away from radiators and open sun. Transport fitness ball in winter should be in the car, and not in the trunk.

The ball can be inflated by hand, leg, electric or any other pump with a suitable nipple. You can buy a special pump for ball, if it is not included in base kit. Determine the degree of elasticity yourself – the ball should not be too soft or too hard.

Sometimes it happens that after a week or more the ball has slightly become less elastic. This is not considered a defect. This may be due to temperature fluctuations, you just need to slightly inflate the ball before training

The ball can be used not only for fitness training: it is an excellent tool for relaxation and prevention of osteochondrosis. You can use the ball instead of a chair – sit on it while working at the computer or in front of the TV and so on.