Do you continue to ignore one of the most valuable shells in the gym? It does not matter how strong you are – fitball can make you even stronger.
Author: Max Shank
Eccentricity in views is the surest way to limit one's potential. We all have sinned this countless times. Luckily, over the last 10 years, I've had the pleasure of reconsidering my views on so many things in the fitness industry.
In the case of a fitball – or a fitness ball, or a ball for yoga, a Pilates ball, or whatever you want to call it – there was the same story. Because of the stereotypes created around the fitball by coaches and trainers, I completely ignored this projectile. Since I often saw how the fitness ball is being used incorrectly, I did not pay attention to the fact that it can be used with advantage for the cause. Big mistake!
I have said and continue to say that the tool itself is not as important as our knowledge and skills in its application are important. This is an important lesson that should not fade from memory as you progress in fitness, regardless of whether you are a professional sportsman, or go to the gym for general health benefits.
Dear fitball, I apologize for doubting you. Because he laughed at you. As a youth, all this was done. I apologize.
Push-ups from the fitball are not only easier for the wrist joints than push-ups from the floor, they also increase the activation of the cortical muscles. A huge bonus. In this respect, they are neither better nor worse than, say, push-ups on the rings, but they have a unique feature associated with the lack of a stable fulcrum.
The key moment in all these bar-like movements on the ball is to keep the shoulders fixed (do not let the neck and shoulders go down, push with effort). I prefer to put my hands on the sides, not on the top of the fitball.
It may very well be that this is one of the best exercises for muscle cortex. It looks like the bar, only you add a bit of rotation resistance and extension during the circular rotation of the fitball with your hands. According to Stu McGill, one of the leading experts on the spine, spinning on the fitball is one of the best exercises for strengthening the muscles of the trunk and easing back pain. Hint: Imagine trying to hold a glass of water on the waist; this will help to avoid compensatory movements and poor performance techniques.
Many people know how to stand on their hands, but continue to experience difficulties with a smooth transition to the rack. Fitball can provide unexpected help. It not only reduces the distance you need to overcome, but also allows you to practice a smooth transition into a rack without a push. Just watch the ball when it comes back!
4. The bridge and flexion for the hamstrings
Another great way to solve problems with low back pain is to properly recruit the back muscular chain, especially the gluteus muscles and hamstrings. The bridge on the ball and flexion for the hamstrings, on one or two legs, provide one of the best opportunities to achieve this. Be sure to keep your torso muscles tense to prevent excessive extension in the lower back. While doing leg bend, keep the hip joints in a straightened position, do not let them fall to the floor between repetitions. This is important, because the muscles of the back of the thigh not only bend the knees, but also extend the hips – they are better to train, forcing to solve both these problems.
5. Cervical bridge (wrestling bridge)
It is not always possible to train the neck effectively and without risk to health, even among the most qualified athletes. Because of this, in most people the neck is weak and prone to injury. But then the stage comes out . fitball! With better levers than when performing a wrestling bridge on the floor, the bridge on the fitball turns into the perfect exercise for the safe strengthening of the neck muscles.
Not only the neck turns out to be a winner. You engage the entire back muscular chain, from the heels to the base of the skull. Sit on the ball and ride it back underneath, until you find yourself in a comfortable position for the bridge. Then push off the heels and lift up the hips and chest, while resting the back of the head on the fitball. The amplitude of the movement should be comfortable, and the ultimate goal – to rest your eyes in the wall behind you.
6. Torso rotations with rubber and fitball
The last exercise is one of my favorite motions for developing the strength of the rotational muscles of the bark. Using the fitball as a buffer, you simultaneously turn off the hands from the equation (which in the usual situation would be a limiting factor) and transfer the load further from the center of gravity. Because of this, the exercise becomes even more difficult for the muscles of the trunk. By combining the exercise with the rotation on the fitball, you will receive a full training program for the muscles of the bark.
Probably, my worldview will continue to change, because only the enserced mind always remains the same. Take change for the better, even if at first they seem strange to you. Of course, it's easier said than done. I'll have to practice, but in life there is more room for joy and rewards for work when you are open to change.
Have your trainings ever become more productive after you have tried something new? Maybe weights? The bar? Yoga? Pilates? Share your story in the comments!