Fitness to strengthen muscles. Effective fitball exercises on phytball

No time sign up for gym? Then make a training session at home! We offer you 4 exercises that will help maintain the body in shape and tone.

All you need for these exercises is a chair. Today, the chair will be your super simulator, which involves the most hard-to-reach muscle groups. The whole range of exercises is recommended to do an average pace, so that the muscles have time to warm up well, but a small warm-up is recommended before workout.

As a workout, you can choose jogging on the spot, imitation of jumps through the rope. Actually, everything that will help you warm up to a complex of the main exercises. Please note that today we offer you a circular workout, which means that during the pauses between the exercises you will perform the warm-up, and the number of approaches at one exercise is at least three.

Squats

Work: corpus, hips, popliteal tendons, legs.
Perform: 3 approaches 12 times.

Put the chair, stand in front of it. Legs on the width of the shoulders, the hands are lowered. Start squatting, your task is touching the edges of the stool.

During the exercise, there are hands, so in leaving squats, pull your arms in front of yourself and lower when returning to its original position.

Press

Work: Chest, press, arms, shoulders, housing.
Run: 3 approaches for as many times as you can do.

Help your hands in the chair, the body must take the pose of the plank. Your neck, head and spine should form one line.

Bend your hands in the elbows and touch the chairs, go up. Push ups Perform at a slow pace, try to feel how your muscles work work. Try to keep the post of at least 10 seconds.

Swing the inner part of the thighs

Work: The inner and outer surface of the hips, press.
Perform: 3 approaches 20 times.

Source position - lying on the side. One leg under the chair, and the second chairs from above. Tighten the lower leg to the chair, until it affects the lower part of the chair.

The leg that lies on the chair should not move. After raised your leg, keep it for five seconds, and then lower slowly.

For beautiful buttocks

Work: Passed tendons, hips, buttocks, press.
Perform: 3 approaches 25 times.

The starting position is lying on the floor, legs on the width of the shoulders, stand on the chair, legs bent in the knees. The feet are firmly resting in the floor, arms along the body. In times we take off the buttocks and the body from the floor and raises as high as possible, we return to the original position.

Try to raise so the body so that the body forms a flat line, that is, your legs, housing and chest. Top twist the knees together and go down. In the first approach, perform the exercise slowly, and in the last approach - as quickly as possible.

Exercises on phytball are effective thanks to the deep elaboration of the muscles. The spinal complexes allow not only to strengthen the muscular corset, but also to fix various curvatures, including poor posture. Regular exercise performs will help get rid of soased ailments.

What are useful to classes on the phytball for the back

Exercises with phytball for the back are a gymnastic complex that allows you to deeply work out the muscles that support the spine. At the same time, the clamps are eliminated, the posture is improved, and on the spine, thanks to the strengthening of the muscles, the load decreases. Exercises affect directly on the muscles and stretch the joints. The essence of the complex is not only in the profile of the muscles of the back, but also the abdominal press. In this way, a reliable support for the spine is created.

Indications and contraindications

Indications for classes on the phytball for the back are various kinds of diseases of the musculoskeletal system. These include:

spinal curvature;
pathological processes in intervertebral discs, in which the squeezing of nerve fibers occurs;
weakening of the muscles of the back.

Contraindications are quite small, as exercises with phytball can be varied. However, the gymnastic complex for strengthening the muscles of the back should not be performed by pregnant women and people who have suffered serious injuries of the spine, as well as operational interventions on the abdominal cavity.

Preparation for LFK

Before proceeding to classes, it is necessary to prepare. First of all, you should put comfortable cotton clothes, through which the body will breathe freely. It is also better to prepare special shoes, because even when performing exercises at home there is a risk of slipping.

Before proceeding with the main complex, you need to make a small workout. Exercises can be performed only 2 hours after meals. Workout complex:

Stand straight, hands raise, connecting into the castle, legs on the width of the shoulders. Running up, slightly rising on socks. Feel your back muscles gently stretch. Lay in this position a few seconds and repeat 3 times.
The initial position is similar. It is necessary to go to the right, then to the left, the hands are still above the head in the castle. It is impossible to fight the back. The hodges retain a fixed state. On each side of 5 slopes.
Stand straight, hands are omitted, legs on the width of the shoulders. Slowly lean forward, while the legs do not bended in the knees. Line on 5 accounts and return to its original position.

Methods of performing exercises with phytball

The technique of exercises with the phytball is to activate the sleeping muscles of the back and their active participation in the work. One of the main complexes that can be performed at home is the pumping of muscles from the stomach position. The remaining exercises are provided for their implementation on special simulators to which phytball is involved.

It is necessary to lie down the stomach on phytball and grab the chairs or any other support to not slip. Then you need to slowly raise, then lower the straight legs, feeling how the back muscles work. It is 20 times enough for beginners. Next, from the same position, it is necessary, on the contrary, resting the legs into the floor, and the hands began to start the head and raise the upper half of the hull. In this case, the chest department is being worked out. Such exercises improve posture and relieve scoliosis.

Technique of classes in Bubnovsky - Video

Complex of exercises in the hernia spine

With hernia spine, all exercises need to be performed very carefully. Regular use of the complex will allow to get rid of pain and speed up recovery.

Exercises with phytball for the back need to do smoothly

It is necessary to sit on the phytball and straighten the back, but not to get it up. Hands should be kneeling. Next, it is necessary to stretch up your head, feeling soft spine stretching. Lower for 10 seconds and return to its original position.
For the second exercise, the wall will be required. At the same time, the phytball must be put under the back, the legs are slightly wider than shoulders. You should slowly squat, rolling the ball along the spine. It is necessary to do so not more than 5 times. If pain occurs, the action must be stopped.
The final exercise is that, standing by the wall, slightly sprinkle on the surface of the Fitbol, \u200b\u200bslightly rolling it up and down and left to right. Such an action stimulates the work of the muscles and eliminates the clamps.

Exercises with phytball with hernia spine - video

Exercises with phytball during scoliosis

Exercises with phytball with scoliosis give good results with regular execution. The posture is improving, and the spinal curvature is gradually correct. First exercise: starting position - support on the arms, legs rest in the phytball with the legs. It is necessary smoothly and alternately to rearrange the brush by imitating walking.

Next, you need to lie down with your back on the phytball, the hands began to start the head and, if possible, to rest in the floor, like legs. There is at least 30 seconds in this position. Then take a little rest and repeat the action.

Third exercise is performed on the floor. It is necessary to lie on the back, and leaving the phytball legs. Next, you should raise the housing, lingering in this position. The body should form a flat line with your feet. The hands are elongated forward, and the look ascended to the ceiling. Total 15 repetitions. Such an exercise perfectly trains all the back muscles.

Exercises for strengthening the muscles of the back - video

Exercises with phytball for muscle relaxation

With the hypertonus of the muscles of the back, their relaxation is necessary. People constantly located in the same position need regular execution of the next complex. In addition, the exercises allow to eliminate pain and prevent side effects of power training.

It is necessary to lie down the stomach on the phytball and move the legs and hands into the floor. At the same time, you should relax the back. You can slightly spring. After 3-5 minutes, it is necessary to change the starting position and lie back on the phytball. At the same time, the legs must serve as a solid support. It is necessary to roll the ball under the spine very slowly for a couple of minutes.

And finally, the final exercise. It is necessary to sit on the floor, under the back to put the ball, which rests on the wall. Move the housing from left to right, gently massaging the vertebra. Such a complex can be performed after a heavy working day. It will help to relax and quickly restore forces.

Exercises for the treatment of the back with the phytball - video

Complications and consequences

Exercises for the back with a phytball must be performed extremely careful. This is especially true of people with vertebral hernia. It is recommended to keep track of your own sensations and with the slightest discomfort to stop execution. As a rule, no complications with the right approach to gymnastics does not happen. However, if you sharply roll from the ball, you can get injured.

It is advisable to have newcomers to have a number of challenging them from falling. It is also extremely undesirable to perform the complex during the exacerbation of any diseases, especially if there are elevated temperatures.

Some time, the back can sobat, as the muscles just started to work truly and did not adapt to the load. This is quite normal and over time passes.

Strong legs and leased buttocks in girls - indicators of the trained body. But in order to boldly wear dresses with an open neckline from the back and high keep your head, you need to pump your back and shoulder belt. The flawless forms of biceps and the Delta Michelle Obama or Jessica beat an example of how wonderfully look outfits on proportional figures.

There are other reasons for stimulating to choose a set of exercises for pumping the back at home and make a body modeling. Traction, twisting and slopes:

strengthen the connecting and bone tissue;
improve mobility of crew, shoulder and hip joints;
warn the development of osteoporosis;
increase the percentage of dry mass.

Strong muscles hold the shoulders deployed, straighten the posture, thanks to which the person seems higher, and the figure is humble.

The proposed 30-minute workout for the muscles of the back at home includes safe techniques that can adjust the aesthetic problems. They work in a muscular array, including:

trapezoidal;
diamond-shaped;
broader;
straightening spines;
two-headed heads.

Super exercises for the back at home

Start with the housing lifts.

Lie, straightened brushes. Connect into the lock.
Straightening the muscles of the bark, helping your hands, break from the floor shoulders.

Complicate practice trying to simultaneously raise all limbs (8x3).

Turns for posture correction

Sit and crush the foot.
Connect the brushes, boot them behind the hips and deploy the housing.
Align your back, click on the pause, go back to the IP.
Duplicate movements for the opposite side 10x3.

Reverse deflection of the pelvis perfectly stretches abdominal and femoral muscles, levels the spine.

Cut on the floor, bend your knees, fix the feet rigidly.
Leave your hands in a free position.
Strain the buttocks and the press, lift the pelvis as high as much as possible, align the body into the line.
Lock at the top for a couple of seconds and smooth smoothly (12x3).

Complication: In position at the top, pull one foot at the top and hang in such a position. 10 seconds (6x4).

Farming bird

Training of the back of the house for girls implies the practice of practicing the coordination and removal of muscle spasms.

Stand on all fours, grind to the floor.
Strain the press, and pull the stomach to the spine.
Now direct the left limb back, right hand forward.
Paris in "Flight" for 5 seconds.

Repeat for the other side. To complete technical technique, Stay on the weight 2 times longer.

Side Plank

Pour the back at home the girl will help practice with focus on forearm.

Lie on the left side, lower the body weight on the elbow, go on the fingers or arch of the right leg and align the body into the string. Make sure that the elbow did not look out due to the shoulder.
Draw in this position for 40 seconds.

Repeat 3 times. In each workout, increase the time, frozen up to 2 - 3 minutes.

For maximum load Rock the waist and go on the palm of the direct hand, while lift and lower the leg.

Top best exercises with dumbbells to strengthen the back

Pulmonted muscles with shells in hands improve posture and strengthen the muscular shell.

One-sided thrust in the slope

Pumps the muscular array of the back, straightens the shoulders and relatively loads the spine.

Take the shell in the right hand, go to the bench.
Water to her left bent knee, free brush. Relieve the edge of the support.
Lower the hand with the projectile down and run the lifts to the side of the elbow. Focus on the active work of the blades.

Repeat 15 times and change your hands. Perform another 2 sets.

How to pump up the back of the girl with the shells to the belt

Stand smoothly, take the dumbbells, knelt go.
Top torso tilt parallel to the floor, feel tension in the lower back and biceps of the thighs.
Try dumbbells on the vertical trajectory to the stomach. Hold for a moment, then go down as low as possible to stretch deep muscles.

Rememberthat the angle of inclination determines the work area of \u200b\u200bthe back. If the back is horizontally semi, the aiming load will receive the widest. With an insufficiently deep deflection, the shoulder belt pumps. Optimal consider an angle of 45 degrees (12x3).

Breeding shells sitting and standing

Sit on the stool, knock on the foot.
Leave your hands with dumbbells along the heads.
Knock elbows, turn your palms to each other.
Two paddles, spread horizontally hands.

Do the same out of the standing position. Rock forward, hand up with weightliness, then dug on the sides and back. Perform 10x3.

Exercises for top back girls at home

Exercise number 1

Take in hand weighting weighing up to 5 kg.
Tilt the housing, at the same time assign the left foot back and pull up the shells to the chest.
Make 20 movements and change the limb.

From support or sex will help to pump up the back at home and strengthen triceps.

Exercise number 2.

Keep a shell in your right hand and with bent knees, thread to the left foot.
Wake up, squeeze it up and repeat.

After 12 times, change your hands.

Exercise number 3.

Take a smooth position. Grasp the dumbbell palms forward.
Bring them to the shoulders, align the brushes on one straight line, lower (12x4).

Exercises for the top of the back at home for women in video format:

To do fitness, it is not necessary to attend expensive sports centers. With the same success, you can perform all these exercises at home. Undoubted advantages of such classes - saving time and money. And we will tell you exactly what exercises will help you pull up your thighs, buttocks and stomachs. Performing these exercises regularly, you will soon feel the effect of classes. So, consider ten basic exercises.

Exercise number 1. Squats

Squats - this fitness exercises for buttocks,aimed at strengthening muscles pelvis and hips. Each exercise is 10 times. At first, it should be done less repeats, and when you can perform them easily, gradually increase the load.

Position - standing. Put your feet on your shoulder width and slowly sit on an invisible chair. Back straight. Climb. Repeat to ten times.

This exercise very effectively strengthens the pelvic muscles.

Exercise number 2. Figure forward and reverse lunge

Foot stands in parallel. We make a wide step with right foot forward, squat and return to the original position. Change your leg and repeat.

With the reverse fall, we make a similar exercise, only with the feet of the leg back.

These exercises will help strengthen the hips, caviar and buttocks and burn extra calories.

Simultaneously with these exercises, do the same number of lateral attacks - put your feet on the width of the shoulders, make the lungs in the right foot and transfer the body weight to it. Return to the original position. Side attacks will strengthen the external and inner sides of the hips and butorous muscles.

Exercise number 3. "Bridge" and foot lifts

Try also the following fitness exercises for buttocks. Exercise "Bridge" must be performed lying on the back. Bend your knees, spid out on the width of the shoulders. Now slowly tear the spine and the berry from the floor, while creating a load on the muscles of the press and buttocks. Shoulders must remain on the floor. Also slowly go to the original position. Make a few repeats.

These exercises will help pull the muscles of the buttocks and the inside of the hip.

Exercise number 4. COMPLEX FOR THIN WATCH

Those who decided to master fitness home for beginners We can recommend a set of simple exercises aimed at creating an Osin waist.

Exercises with gymnastic hoop will help burn extra fat in the problem zone. You can buy the hoop at the sporting goods store. It is enough to rotate it on the waist no more than 15 minutes per day.

Perform Mahi knee. Put your legs on the shoulder level, arms close behind your head. Tighten your stomach as possible. Raise the right leg as high as possible, trying to reach her left knee. Lower and repeat with the other foot.

Very effective fitness Exercises for Bellyaimed at strengthening the press. Lie on the floor, put the hands under the head. Slowly raise legs up. Lock the legs in a raised position, then start raising your shoulders. Slowly count to ten and return to the initial position. Relax a minute and repeat the exercise. At first, this exercise will be given to you very hard, but you will be rewarded with a flat stomach and strong press.

Exercise number 5. Run away!

This is a set of exercises for the beauty of your feet. First strengthen the calf muscles. Stand straight, twist the heels together, put the socks to the sides. Start the bill: times - slightly lift on the socks; Two - sit down a little bit, spreading the knees to the sides; Three - climb on socks as high as possible; Four - stand up on the whole foot.

Make as many repetitions as possible. If you master 20 - 30 repeats at once - it will be just wonderful!

Now we turn to the strengthening of all muscle groups on the legs. Ordinary squats work well with simultaneous hands and falling forward.

Exercise number 6. Fitness for bust

For this exercise you need a gymnastic ball. Put the legs on the ball, touch the floor with your hands. Hand brushes should be on the width of the shoulders. Slowly bending your hands, go down, then climb in the original position. Watch out for the position of the back - it should be straight. Perform 15 repetitions. In the breaks, perform an exercise for stretching the chest muscles. Sitting on a bowl, raise your hands and assigned the elbow joints back.

Exercise number 7. Exercises for the back

Often, women are completely forgotten that a full fitness without exercise of the back muscles is impossible. But it is these muscles that create a beautiful posture.

Lie on the floor, on the stomach and pull the hands forward. Relax, breathe and start slowly lifting the upper half of the body. Hands pull forward. Consider up to five and return to the original position.

Stand on your knees, hand over the floor. Right hand pull forward as much as possible, pull your left foot back. Return to the starting position. Continue exercise, observing alternation.

Exercise number 8. Exercises with dumbbells

Everyone who wants to turn outdoors a fitness of the house in a useful habit is necessarily need to purchase dumbbells. They will help make exercises better. For example, exercise for breast muscles. Lie on the floor, take the dumbbells in your hands. Start raising and lowering your arms with dumbbells.

Exercise number 9. Exercises with stick

Smooth smooth stick also the necessary projectile for fitness home for beginners. For example, with such a stick, you can perform very effective exercises for the waist.

Put the stick on the shoulders, put your feet on the width of the shoulders. In this position, turn the housing in different directions.

Exercise number 10. Twist

Finally, consider exercises for twisting. These exercises are directed mainly on the muscles of the press. Here are a few options.

Lie on the floor. Put hands under the head. Start raising the case, touching the alternately left elbow of the right knee and the right elbow of the left knee.

Lie on the floor. Bend legs in the knees by 45%, put the hands behind the head. At the same time raise your head and legs.

Performing these hard exercises every day, after a while, feel the result of your efforts. Your buttocks will become more touched, the stomach is less, and the press is strong.

Do you want to pull the body at home? Wondered how to strengthen the muscles And make the body elastic? Or you have no excess weight, but do you want to get rid of fat on problem areas?

Today we offer you systematized information about strengthening muscles, getting rid of fat on problem areas, creation of relief body and an increase in muscle mass. All these theses have already met on our website in various articles, but in an ordered form information will be more affordable and clearer.

How to pull the body, grow muscle, get rid of fat: basic principles

With this article, it is necessary to familiarize yourself with those who do not need to lose weight, but body quality improve. First of all, let's decide on the basic principles of formation of fat and muscle tissues in the body. Without their understanding, it is impossible to build a competent training program:

1. The main rule of getting rid of fat: consume less than the body spends all day. That is, you must comply with the calorie deficit. Even if you do not need to lose weight, but you just need to get rid of fat on problem areas, you must eat less caloriesthan spending per day.

2. Training can help you burn an additional calorie quotier (300-600 kcal per hour depending on the program). But if you eat a day, roughly speaking, 3000 kcal, you will get better regardless of training. Remember, fitness is not a panacea. Depending on your power:

you can lose weight without workouts.
you can gain fat and recover even with workouts.

3. Power training will help you strengthen the muscles, achieve elasticity and body tone. Cardio training along with the shortage of nutrition will help reduce the percentage of fat in the body. These are two parallel process, fat is not replaced by muscles.

4. Lose weight without workouts. But with regular fitness, the quality of your body will be better. You will have a solid press, elastic buttocks and taut hands. And this calmly can be achieved and at home.

Situation 2.

You do not plan to lose weight, you have a good figure. You do not have obvious fat deposits, but you want to work on the elasticity of the body.

Your aim: Strengthen the muscles and pull the body by making it elastic.

Situation 3.

You are a typical ecectorph with a thin body limit without a gram of excess weight.

Your aim: Running and make the body with muscle and relief.

Tip: Go to the hall for exercise with large weights. Pint with calorie surplus, use a sufficient amount of protein. After the growth of the muscular mass, go to drying to reduce the percentage of fat. If you do not want to go to the gym, the most convenient option will be the acquisition rods with a set of pancakes. The rod will allow all the basic exercises at home, and the pancakes will replace dumbbells. You can also pay attention to the program.