Fitball or "fitness ball" is one of the most popular and affordable exercise equipment used both at home and in gyms. The ball allows athletes to train at any level of training, regardless of experience, age, and other conditions.
What is fitball and what is it for
The gymnastic ball is the simplest type of universal type of exercise machine. It is suitable for many exercises, can be used as a basic element or a simulator that complicates the movement. Made of durable rubber material that can withstand enormous loads. The fitball is inflated with ordinary air, which, except for its 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 capabilities makes the Big Fitness Ball a completely versatile machine that fits all training goals.
The benefits and harms of training on fitball
In terms of benefits and contraindications, a gymnastic ball is the best simulator. It has practically no flaws.
Main advantages:
- The ability to vary the load from incredibly simple to complex (a complication of conventional strength and gymnastic movements).
- Development of flexibility, coordination of movements, and balance.
- Improving stress on the spine and joints.
- Efficient waste of calories and fat burning.
- A natural development of aesthetic musculature.
- Working out all the muscles of the body (including the deep layers).
These benefits make the fitness ball one of the safest and most beneficial exercise machines. It can be found in most rehab centers. Also, the fitness ball is the best exercise machine during pregnancy. However, the only limitation is the first trimester. When any loads are contraindicated. In other periods, such training (under the supervision of a specialist) will be useful.
Types of fitballs
There are several types of simulators. Therefore, before choosing a fitball, you need to understand the features of each type. Initially, all simulators are divided into categories of diameter, stiffness, and type of construction.
By type, there are:
- Spiked or gymnastic massage ball.
- With arms (handles) - for extra balance. Basically, these models are considered children's.
- Smooth is a versatile type most popular in sports.
- "Peanut" - suitable for strength sports and for recovery from injuries.
In most cases, a smooth ball is suitable as the most versatile. The 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 up fat deposits.
How to choose a fitball
Once you've 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 are capable of withstanding a load of up to 300 kg). An arm's length ratio can also be used, although this calculation does not take into account individual characteristics (for example, long arms with short stature).
How to choose a fitball by height and weight
Standard mesh:
| Height (cm) | Diameter |
| 150-160 | 55 |
| 160-170 | 65 |
| 170-180 | 75 |
| 180-190 (or higher) | 85 |
There is also a way to determine the size by arm length. It is less correct and is used as an additional method. For the calculation, the length of the arm is taken from the shoulder to the nails.
- For example, with a length of 66-75 cm, a 65 cm fitball is suitable.
- If the arm length is greater than this value, a gymnastic ball is 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 well-known brands, as well as budget models from unknown manufacturers. There is not much difference between the balls if you do not take into account the various technologies (for example, the design of the spikes in the massage type).
The most important condition for choosing a model is the presence of a pump. It is necessary to pump up a fitball. If it is not included in the kit, then you need to buy the pump separately. Without it, you will not be able to pump up a fitness ball.
Top brands
Fitballs of some brands has established themselves as reliable and of high quality. Among those it is worth highlighting:
- Starfit GB-102 - has anti-explosion technology, does not slip, a pump is included in the initial package.
- Togu MyBall Soft is a simple and durable ball. Thanks to the anti-explosion technology, it is protected from sudden blowing off even when damaged.
- Bradex SF 0171 is a peanut model. It is used both in strength sports and for recovery from injuries. Designed for people with heavyweight, it can withstand up to 150 kg of direct load.
- Indigo IN004 is a popular mustache model for children. The surface does not slip, and the elastic material can withstand a load of up to 150 kg.
How to pump up a fitball
You can inflate the fitball at home, for this, you only need 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 fully inflate the ball.
- Firstly, it increases the risk of damage during intensive work.
- Secondly, it will reduce softness and increase the shock absorption load on the muscles during use.
Can a fitball burst
Multiple tests have shown that balls are incredibly durable and require conscious effort to damage them (for example, place them at a certain angle and high pressure). During normal work with the simulator, its damage is possible only if the ratio of the weight of the athlete to the class of the ball is incorrect (for example, a child simulator for a man with a weight of 120 kg and above).
Also, almost all fitballs are equipped with anti-explosion technology, which eliminates the risk of the ball bursting. 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.
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