1. Rotating the ball around the body, shifting out of hand in hand - 20-25 times.
2. Hands to the side, the ball in one hand, throw or shift the ball out of the hand above the head - 15-20 times.
3. The ball in lowered hands, throw the ball with straight hands from below, catch in front of the breast - 15-30 times.
4. Throw the ball up from the chest, catch in front of the breast - 15-30 times.
5. Throw due to the head, the same is 15-30 times.
6. The ball in the hands behind his back, throw up from behind the back with two hands, catch ahead in front of the breast - 15-30 times.
7. Push the ball with one hand from the shoulder up, catch the other hand at the shoulder - 15-20 times.
8. Throwing the ball from behind the back with two hands forward - up from the semi-man to catch the ball ahead - 15-20 times.
9. The ball is at the top, tilting forward to the right, between the legs and left leg is -15-20 times.
10. Ball at the top, circular motions of the body with a slope - 15-20 times.
11. In pairs of throwing the ball because of the head, from the chest - 15-20 times.
12. Table sideways in pairs of throws with one hand partner over his head - 15-20 times.
13. In pairs of throwing from behind the head with two hands a partner in a jump - 15-20 times.
14. The same, but from the runway by 1-2-3 steps - 15-20 times.
15. In pairs throwing the ball in the jump - 10-15 times.
Complex of exercises with a bar with a certain load
1. Rod benchmark.
2) due to the head (omit is possible far to the blades);
4) a narrow grip;
5) Wide grab.
2. The rod in the hands-down - jerk active movement of the "wave" body.
3. Rod in lowered hands - pulling up the rod to the chin (elbows all the time above the grid rod).
4. Rod in lowered hands - lift the barbell to the chest, bending hands in the elbows.
Options: 1) reverse grip;
2) Multimame grogging.
5. Rod in the hands raised up - bending hands, lower the barbell behind the head.
6. Tilt forward. Rod in lowered hands - pulling up the rod to the chest.
7. Tilt forward. Rod in straight hands behind his back - raising the rod to the chest.
8. Sitting rod sitting.
Options: 1) with a simultaneous turn of the body;
2) due to head;
3) inverse or variepete grip;
4) a narrow grip;
5) Wide grab.
9. Sitting, bending brushes with a barbell.
10. Rods, lying from the chest.
Options: 1) Wide grop;
2) a narrow grip;
3) Wide grab.
11. Rod on shoulders, squatting with a barbell.
12. Rod on the shoulders, standing on the edge of the bench, inverted the opposite, climb on the socks.
13. Rod on shoulders, jumping out of the semi-man.
Complex of exercises lying on endurance
1. The stop lying, flexing and extending the hands of a series of 10-20 times.
Options:
a) Hands on the width of the shoulders (can be wider) 10-12 times.
b) one brush for another 10-12 times.
d) with alternate bending of hands 10-12 times.
e) with a support for one hand 10-12 times.
e) with a support of my legs about the bench, a chair is 10-12 times.
g) with the alternate lifting of the feet 10-12 times.
h) with pushing hands from support 10-12 times.
and) with cotton palms at the time of the arms of the hands from the support
k) Simultaneous tearing hands and legs 6-10 times.
l) the same, but with cotton hands 6-10 times.
m) with a support for fingers 10-20 times.
2. Focus lying. Circular motions Head alternately to the right, left (hands slightly bent) 6-10 laps.
3. Pop lying, alternate rising hands up 8-14 times.
4. Focus lying. Simultaneous lifting of the arms and a variety of legs up 8-14 times.
5. Focus lying. Flexion and extension of hands. During extension, the rotation of the body around the longitudinal axis is 90 0, hand up 1-3 circles.
6. Focus lying. Speaking or jumps in the hands describe the circle - "Circular" 2-5 circles.
7. Focus lying. Moving towards simultaneous jumps on hand and legs 8-15 times.
8. Focus lying. Energetic turning torso - focus from behind
9. Focus lying. Move forward averting legs with elongated and relaxed socks 20-40 steps.
10. Focus lying from behind. Movement in all directions, bending legs 30-40 steps.
11. Focus lying. Move the wave straight legs
15-20 steps.
12. Focus lying behind. Movement, dragging straight legs 15-25 times.
Complex of exercises for the development of force and flexibility
1. Tilt of the body forward, back, on the sides and in motion.
2. The same, but with the additional movement of hands.
3. Turns of the body to the left, to the right in place and in motion.
4. The same, but sitting on the floor.
5. The slope of the body and turn to the left, right with the delivery of the opposite heel of the leg.
6. The same, but sitting back apart.
7. Circular movements of the body (hands at the bottom, on the hips, behind the head, at the top).
8. Standing on the knees, tilts back (hands on the hips, on the back of the head).
9. Lying on the floor, lifting and lowering straight and bent feet.
10. The same, leg crossing is low above the floor.
11. The same, but the circles are legs.
12. The same, raise your legs to tilt left to the right.
13. "Bridge" with a partner and independently.
14. Lying on the back, simultaneous lifting legs and torso.
15. Lying on the stomach, "Frog".
16. Lying on the stomach lifting straight legs and hands at the same time.
17. Standing on Birch's blades.
18. Lying on the floor flexion and extension of hands.
19. Emphasis fits, stop lying, again flexing straight, then left, right.
20. Move on hands to the right, left, around the legs along the hall.
21. Squate with jumping up.
Complex of exercises for jumper
1. Jump on one, two legs in different directions.
2. Jumping in place with tightening legs.
3. The same, but with advance.
4. Jumping up from deep squats.
Options: a) legs together;
b) legs on the width of the shoulders;
c) one leg ahead;
d) with changing the position of the legs;
e) with a rotation of 90 0, 180 0, 360 0;
e) getting a suspended subject.
5. Long jumps.
6. Tropy, five, decrees.
7. Jumping on her hand socks.
8. Jumping through the rope.
9. Jumping through a gymnastic bench.
Options: a) Standing sideways to bench;
b) standing face to bench;
c) jumping on one leg over a bench;
d) jumps 2 H. legs through a bench with advancement;
e) the same, but one leg.
10. Jumping, standing on 2 H. Benches made of quiz from Gary 16-32 kg.
11. Speeding with a series, standing on a place with the delivery of a basketball shield.
12. Jumping through two, put on each other benches.
13. Jumping with burdens (sand bags, belt).
14. Jumping in place with shock absorbers.
15. Serial jumps through barriers.
Teaching manual
in physical culture
Outlooking exercises
with stuffed balls
Developed:
hands. Philloement
Dubna, 2008.
Introduction
The proposed educational and methodological manual is devoted to the organization and conduct of classes on physical culture using stuffed balls. It is focused on teachers physical culture Schools and colleges. The purpose of this manual is to increase the level of physical fitness of students, replenishment of the methodological baggage of physical culture teachers.
Generally weary exercises are called pretty simple moves various parts of the body (hands, legs, slopes of the body, etc.), aimed at the development of basic motor qualities. They can be performed with objects, such as printed ball.
Appointment of general array exercises:
· Used to prepare for complex motor actions;
· We are needed to improve the ability to control various parts of your body;
· For the development of motor qualities. So, the rapid performance of the exercise will contribute to the development of speed. Achieving the maximum amplitude of movements (for example, trying to lean out or widerly to make the fall), you can increase mobility in the joints, flexibility;
· Promote the prevention of flat-standing and posture disorders;
· Help to develop strength.
The main task of general collaborating exercises:
raising the level of overall health and promoting the harmonious development of students.
The presented set of exercises is focused on the implementation of the following modern pedagogical technologies: developing and differentiated learning and is aimed at developing students such as flexibility, endurance, mobility and speed of the reaction.
This material It can perform the functions of the manual for the study of the proposed discipline, both in class and for independent work of students.
Complex exercise
1. I.p. - legs on the width of shoulders, hands down, ball in hands; 1 - raise your hands to the chest level; 2 - raise hands up; 3 - Lower hands to chest level; 4 - and. P.
2. I. p. - Feet on the width of shoulders, hands up, ball in hands; 1.2 - the slope of the body to the right (left); 3, 4 - and. P.
3. I. p. - Feet on the width of shoulders, hands up, ball in hands; Circular rotation of the torso in different directions.
4. I. p. - Feet on the width of shoulders, hands up, ball in hands; 1 - lean, not bending the knees, touch the ball of the floor; 2 - touch the ball of the floor behind his back; 3 - touch the ball of the floor in front of him; 4 - and. P.
5. I. p. - about. from. ball in hand; 1 - threshing the ball up, sit down, touch the floor with the hands; 2 - Stand up, catch the ball with hands.
6. I. p. - about. from. Hands to the side, ball in one hand; 1 - lift hands up, shock the ball from one hand to another; 2 - Lower your hand with the ball to the side.
7. I. p. - about. from. Hands to the side, ball in one hand; 1 - threshing the ball up, catch it with another hand; 2 - the same else.
8. I. P. - Feet apart, hands with a ball forward; 1 - Tilt forward, rolling the ball around the left leg; 2 - and. P.; 3 - the same around the right leg; 4 - and. P.
9. I. p. - Look, the ball in the bent hands in front of the breast; 1 - Jump in the critic in right side; 2 - and. P.; 3 - the same on the left side; 4 - and. P.
10. I. p. - Seed feet apart, hands with a ball forward; 1 - rotation of the body to the right; 2 - and. P.; 3 - the same left; 4 - and. P.
11. I. p. - Seed feet apart, ball near the left foot on the floor; 1 - lean right hand ride the ball right leg; 2 - and. P.; 3 - lean, left hand rolling the ball on the floor to the left foot; 4 - and. P.
12. I. p. - Seed feet apart, hands up, ball in hands; 1 - Lower hands to chest level; 2 - and. P.
13. I. p. - Sed, the ball is clamped foot footsteps, support for forearm; 1 - lift legs upstairs; 2 - and. P.
14. I. p. - Sed, the ball is clamped foot footsteps, support for forearm; 1 - Bend legs; 2 - straighten up; 3 - bend; 4 - and. P.
15. I.p. - standing on his knees hands with a ball down; 1 - seed on the heels of hands with the ball forward; 2 - and. P.
16. I.p. - standing on his knees ahead, ball in hand; 1 - sad on the thigh on the left; 2 - and. P.; 3 - seed on the thigh on the right; 4 - and. P.
17. I.p. - lying on the back, the ball in the hands of his head; 1 - sit down and making tilt, get the ball to the leg socks; 2 - and. P.
18. I. P. - Lying on the back, hands with a ball forward; 1 - Raise left foot, touch the ball; 2 - and. P.; 3 - the same other foot; 4 - and. P.
19. I.p. - lying on his stomach, hands with a ball up; 1 - Finger, pulling hands with the ball back; 2 - and. P.
20. I. n. - lying on the stomach, the ball between the foot feet; 1 - lift legs up; 2 - and. P.
21. I. p. - about. from. Ball in bent hands in front of the breast; 1 - sit down, straightening hands; 2 - and. P.
22. I. p. - the position of the lunge forward, the ball in the bent hands; 1 - jump to change the position of the legs; 2 - and. P.
23. I. p. - Pottzh's focus, the ball is behind the floor at the feet; 1 - carrying legs through the ball stop lying; 2 - and. P.
24. I. p. - about. from. ball in hand; 1 - threshing the ball up, sit down the leg apart and catch the ball, sitting on the floor; 2 - throw the ball sitting and catching standing.
25. I. p. - stop lying, the ball lies on the floor between the hands; 1 - bend hands and get the ball chin; 2 - straightening hands spray in and. P.
26. I. p. - about. from. The ball clamped foot feet; 1 - bouncing up, throw your feet ball; 2 - catch the ball with both hands.
27. Jumping, ball in hand (on the right, on the left, on two legs).
Note. Depending on the physical fitness of the students, it is necessary to properly select the load: the weight of the ball and the number of repetitions of each exercise.
This group of exercises can include the following:
1. Raising on socks, rolls with heels on socks;
2. Disagree, bending and lifting the legs forward, to the side, back from various source positions (standing, sitting, lying) and hand movies;
3. Fees ahead, to the side, back, deep attacks, springing movements in the lunges, with the change of the position of the hands;
4. Captures on two and one leg with different hand movements;
5. Circular movements stop and foot;
6. Turns of legs inside and outward;
7. Exercises in static provisions, equilibrium;
8. Exercises for relaxing leg muscles.
I.P. - Hands on the belt
1-2 - Stand on heels with a semi-clone forward
3-4 - Rack on socks
5-6 - Rack Rack on heels with semi-clone forward
I.P. - Hands behind the back
1-3 - 3 Spring Racks on Socks
Option:also with alternate or simultaneous movement of hands in
different directions for every account.
I.P. - hands to the side
1 - left forward
2 - Bend left forward
3 - left forward
5-8 - also that 1-4 with the right
Option:with the sock, on the heel
I.P. - hands to the side
1 - left forward
2 - left aside
3 - left back
5-8 - also that 1-4 with the right
I.P. - Hands on the belt
1 - lunge left, hands on the parties
2-3 - 2 spring motions
5-8 - also that 1-4 with the right
I.P. - O.S.
1 - MAX left aside, hands on the parties
2 - lunge left
3 - Rack on the right, Mashem left aside
5-8 - also that 1-4 with the right
I.P. - O.S.
1 - left forward, hands on the sides
2 - lunge left, hands on the belt
3 - Stand on the right, left forward, hands on the sides
5-8 - also that 1-4 with the right
I.P. - O.S.
1 - stop fading
2 - stop standing bent
3 - focus crop
I.P. - Stand screensally left, hands on the belt
1-2 - Rack on socks with a turn right to 360º to stop sowing legs
screensally right
3-4 - with a turn left at 360º, getting up I.P.
Also with turn left.
I.P. - O.S.
1 - lunge left, hands forward
2 - jump shift of the position of the legs, hands on the sides
3 - jumping of the position of the legs, hands ahead
5-8 - also that 1-4 with the right
I.P. - Focus lying
1 - Focus cropped on the left, right back on the sock
2-3 - 2 spring movements
4 - deep lunge on the left, hands on the parties
5-6 - Keep
7 - Attaching the right focus crop
I.P. - O.S.
1 - Stand Mature Left, Hands on Belt
2 - flexing the left, stop flexing on the left, right away on the sock
4 - Stand, I.P.
5-8 - also that 1-4 with the right
I.P. - Rack on the right, left forward, hands on the belt
1-2 - half-graced (sat) on the right, hands on the parties
3-4 - Stand, I.P.
Also on the left.
I.P. - Cap, hands up
1 - get up, stand on the right, left forward, hands forward, palms down
3-4 - also that 1-2 on the left
I.P. - Emphasis cropped on the right, left aside on the sock
1-3 - 3 Spring Spring Left to the side, I.P.
5-8 - also that 1-4 right
I.P. - Wide rack, hands on the sides
1-2 - bending left, slope to the left, left hand to touch the floor
5-8 - also that 1-4 on the right
I.P. - Emphasis cropped on the left, right back on the sock
1-3 - 3 spring swaying
4 - jump shift
5-8 - also that 1-4 on the right
I.P. - O.S.
1 - half-graced on the right, left back on the sock, hands on the parties
2 - semi-man on the left, right forward on the sock and tilt forward-book
3 - Attach the right, stop flex
4 - Stand, I.P.
5-8 - also that 1-4 on the left
I.P. - Sed on the heels, hands on the sides
1 - emphasis on the left knee sideways, Mashe left to the side, left hand in
3 - also that 1 right
I.P. - Potted focus
1 - stop standing bent
2 - Focus cropped on the right, left aside on the sock
3 - also that 1
5-8 - also that 1-4 on the right
I.P. - Poor sitting
eighteen"
1 - Bend left forward
2 - left forward
3 - Bend left forward
5 - left forward
6 - left aside
7 - left forward
2 - "8" - also that 1-8 right
I.P. - Hands on the belt
1 - left aside on the sock, hands to the shoulders
2 - with turn left, lung left, hands on the parties
3 - Rack on the left, right back on the sock, hands up
4 - attaching the right with turning right, arcs outwards, I.P.
5-8 - also that 1-4 with the right
I.P. - hands up
1 - lunge left, arcs inside the hand to the sides
2 - Rack on the right knee, hands behind the back
3 - lunge on the left, hands on the parties
Ksenia Vasilyev
An Abstract of Fitball Classes - Gymnastics for Senior Children preschool age "Favorite toy - Ball"
An abstract classes with elements of phytball - gymnastics
« Favorite toy - Ball» .
Tasks:
1. Strengthen the muscles of the lower extremities.
2. Fasten the run "Snake" Between objects, exercises in jumps, running and accuracy.
3. To form interest in exercise from fitbolas.
Input part (5 minutes)
1. Building in Shan.
Instructions on safety and self-insurance rules. Greeting / 1 min /
2. Walking in the column one:
between objects (balls)
Walking options with each repetition should be changed. / 2 minutes
3. Running in the column one:
between objects (balls) Observe the distance and interval, listen carefully a signal (whistle). / 1-1.5 min
4. Respiratory exercise "Take the ball":
"Inflating the ball" "F-F-F".
fitball.
Coordinate breathing with movement / 3 - 4 times
Main part (21 min)
1. Complex fitball: 4 minutes
"Show the ball"
I.p. - - narrow stand, ball on the chest;
1 - ball forward;
2 - Return to and. P. ;
3 - 4 - the same. Strike
"Turns on the ball"
I. p. - Sed on the ball, bent his legs, hands on the belt;
1 - turn the torso right, hands on the parties;
3 - 4 - the same in the other direction. Spring ball torso / 5-6 times
"Get to the floor"
I. P. - Sed fitball, bending the legs apart, hands on the belt;
1 - lean, touch the floor;
3 - 4 - the same. Feet from the floor not to tear off / 5-6 times
I. p. - Seed feet apart crash, ball on the floor between the legs, hands on the ball.
1- 2 - bend down, rolling the ball with hands forward;
3.4 - the same.
On a possible amplitude, legs in the knees do not bend / 3 - 4 times
"Spring"
I. P. - Sed on the ball, bent his legs, hands on the ball;
Strip up the pelvis from the ball up - down.
Feet from the floor not to tear off / 8 - 10 times
"Bear on the ball"
I. P. - Sed on the heels face to the ball, hands on the hips, the ball on the floor.
Short breath, long exhalation.
Exhale longer inhale / 5 times
I. p. - In the column one by one, the ball in the hands.
Walking around the hall 30 with
2. OVD S. fitball: 12 minutes
Dynamic exercises:
"Put the ball":
Children stand in Shero for starting line with phytball In your hands near your rack. Opposite each player lies the hoop (Distance 5-6 meters from start line) . At the signal, players run to their hoop, put the ball into it run to their rack and raise the hand up. There are children who quickly and without errors completed the task.
"Skate Kegle":
Children are built in two teams with fitbolas in hand. Opposite each team stand 3 kegli (Distance 2.5 - 3 meters from start line) . At the signal, the first participants ride the ball and knock down the kegli, then the following, etc.
"Cut the ball" (jumps on two legs):
The task is carried out by subgroups of 3-4 people. Children need to roll phytball In the forward direction and catch up with his jumps on two legs.
Perform task to the front / 3 times
Ride the ball exactly to the target, perform the task only by the instructor command / (execution + explanation, show) 2-3 times
Jump to your phytball, it is impossible to run. / 2 minutes (execution + explanation, show)
3. Movable competitive direction game "Who is faster on fitball» :
Children are built in two teams. Players are sitting on the balls on one side of the hall, and on the other there are cones for each team. On the team, the first players jump on the balls to the cone, and return back, transmit the relay to the next players. The team is defeated that correctly and quickly performs the task. You can not get up from the ball, the back is straight, hold onto the handle / 3-4 min
Final part 4 minutes
1. Respiratory exercise "Take the ball":
I. p. - Standing, hands are lowered down.
"Inflating the ball" widespread hands on the sides, take a deep breath, then slowly reduce your hands, connecting the palm in front of the breasts to blow the air "F-F-F".
Free construction for the execution of the bucket fitball.
Coordinate
2. Relaxation exercise "Resting"
I. p. - Rack on the knees, clasping the ball with his hands and putting his head on him.
Shake with the ball ahead - back. Knees and shin not shift
3. Building in Shan, summing up, reflection. 1 min
Out-of-hand exercises with balls
Appointment of general array exercises:
used to prepare for complex motor actions;
need to improve the ability to control various parts of their body;
for the development of motor qualities. So, the rapid performance of the exercise will contribute to the development of speed. Achieving the maximum amplitude of movements (for example, trying to lean out or widerly to make the fall), you can increase mobility in the joints, flexibility;
promote the prevention of flatfoot and posture disorders;
help to develop strength.
The main task of general collaborating exercises:
raising the level of overall health and promoting the harmonious development of students.
The presented set of exercises is focused on the implementation of the following modern pedagogical technologies: developing and differentiated learning and is aimed at developing students such as flexibility, endurance, mobility and speed of the reaction.
This material can perform the guidelines for the study of the proposed discipline, both in class and independent work of students.
Complex exercise
1. I.P. - legs on the width of the shoulders, hands down, ball in hands; 1 - raise your hands to the chest level; 2 - raise hands up; 3 - Lower hands to chest level; 4 - I.P.
2. I.P. - legs on the width of shoulders, hands up, ball in hands; 1.2 - the slope of the body to the right (left); 3, 4 - I.P.
3. I.P. - legs on the width of shoulders, hands up, ball in hands; Circular rotation of the torso in different directions.
4. I.P. - legs on the width of shoulders, hands up, ball in hands; 1 - lean, not bending the knees, touch the ball of the floor; 2 - touch the ball of the floor behind his back; 3 - touch the ball of the floor in front of him; 4 - I.P.
5. I.P. - O.S. ball in hand; 1 - threshing the ball up, sit down, touch the floor with the hands; 2 - Stand up, catch the ball with hands.
6. I.P. - O.S. Hands to the side, ball in one hand; 1 - lift hands up, shock the ball from one hand to another; 2 - Lower your hand with the ball to the side.
7. I.P. - O.S. Hands to the side, ball in one hand; 1 - threshing the ball up, catch it with another hand; 2 - the same else.
8. I.P. - Feet apart, hands with a ball forward; 1 - Tilt forward, rolling the ball around the left leg; 2 - IP; 3 - the same around the right leg; 4 - I.P.
9. I.P. - Capture, ball in bent hands before breasts; 1 - jump in the critic in the right side; 2 - IP; 3 - the same on the left side; 4 - I.P.
10. I.P. - Sad legs apart, hands with a ball forward; 1 - rotation of the body to the right; 2 - IP; 3 - the same left; 4 - I.P.
11. I.P. - Seed feet apart, ball near the left foot on the floor; 1 - lean, right hand rolling the ball on the floor to the right leg; 2 - IP; 3 - lean, left hand rolling the ball on the floor to the left foot; 4 - I.P.
12. I.P. - Sed legs apart, hands up, ball in hands; 1 - Lower hands to chest level; 2 - I.P.
13. I.P. - Sed, the ball clamped legs, support for forearm; 1 - lift legs upstairs; 2 - I.P.
14. I.P. - Sed, the ball clamped legs, support for forearm; 1 - Bend legs; 2 - straighten up; 3 - drive; 4 - I.P.
15. I.P. - standing on his knees hands with a ball down; 1 - seed on the heels of hands with the ball forward; 2 - I.P.
16. I.P. - standing on his knees hands forward, ball in hands; 1 - sad on the thigh on the left; 2 - IP; 3 - seed on the thigh on the right; 4 - I.P.
17. I.P. - lying on the back, the ball in the hands of his head; 1 - sit down and making tilt, get the ball to the leg socks; 2 - I.P.
18. I.P. - lying on his back, hands with a ball forward; 1 - lift the left foot, touch the ball; 2 - IP; 3 - the same other foot; 4 - I.P.
19. I.P. - lying on his stomach, hands with a ball up; 1 - Finger, pulling hands with the ball back; 2 - I.P.
20. I.P. - lying on the stomach, ball between foot feet; 1 - lift legs up; 2 - I.P.
21. I.P. - O.S. Ball in bent hands in front of the breast; 1 - sit down, straightening hands; 2 - I.P.
22. I.P. - the position of the lunge forward, the ball in the bent hands; 1 - jump to change the position of the legs; 2 - I.P.
23. I.P. - stop sneaking, the ball is behind the floor at the feet; 1 - carrying legs through the ball stop lying; 2 - I.P.
24. I.P. - O.S. ball in hand; 1 - threshing the ball up, sit down the leg apart and catch the ball, sitting on the floor; 2 - throw the ball sitting and catching standing.
25. I.P. - stop lying, the ball lies on the floor between the hands; 1 - bend hands and get the ball chin; 2 - Making hands spray in I.P.
26. I.P. - O.S. The ball clamped foot feet; 1 - bouncing up, throw your feet ball; 2 - catch the ball with both hands.
27. Jumping, ball in hand (on the right, on the left, on two legs).
Note. Depending on the physical fitness of the students, it is necessary to properly select the load: the weight of the ball and the number of repetitions of each exercise.