Fitball: the medicine ball that puts you in shape
We are facing one of the most demanded tools currently in any type of sports facility. The fitball or swiss ball It has been used for decades, but is currently on the crest of the wave of fitness activities. The advantages that the fitball has are many and its use is a plus of novelty and sensations different from the usual practice in sports.
In short, it is a large rubber ball between 40 and 75 cm in diameter that helps us to work different parameters of physical activity.
The origin of the fitball, the medicine ball
Since the beginning of the sixties, when rubber was replaced by vinyl in the construction of balloons, large balls were used in the recovery and rehabilitation of patients replacing beach balls.
In the USA, since the 80s the field of action was expanded until in the 90s there was the great expansion of giant balls in all areas of physical activities, as a versatile and fun tool.
Currently, we can find programs with fitball or medicine balls included in the physical preparation for high sports competition until postpartum physical activity through collective fitness classes in gyms. The female audience is standing out as a great consumer of this tool.
Fitball benefits
1. Low cost. We can make ourselves with Swiss medicinal balls from € 30.
2. Easy storage. This material fits almost anywhere.
3. Low joint impact. Working on the fitball cushions the impacts of push-ups, sit-ups or any other exercise.
4. Can be used anywhere. In the living room while I follow a fitness program on television, in the room itself, on the street, on the beach, in the gym, etc.
5. Power the stability of the joints.
6. Increase tone and firmness of the muscles.
7. Positively affects the balance.
8. Plurality. This tool is suitable for untrained people and elite athletes, for team or individual sports, etc.
The choice of ftiball, the medicine ball
To know what type of ball to choose we must try it as some shoes or pants. In the case of the Swiss ball what we will do is sit on it and check that the lateral angle formed by the legs between the hips, knees and ankle is 90 degrees.
Fitball in practice
1. Avoid risks. We must try not to jump on the ball with brusqueness at the beginning. Working with these balls is easy, but it is also very easy to get injured or hit by bad support or too violent execution of the exercises.
2. Progress supervised. We must be prudent and start the fitball sessions under the guidance of a program or the supervision of a specialist. Once the concepts are assimilated, we can work on our own.
Variable session with fitball of 40 minutes duration
Block 1. Aerobic. 20 minutes
2 minutes Postural correction. Sit on the ball and maintain the posture. Legs at right angles, straight back, shoulders and arms relaxed, head straight.
9 minutes of rebounds. In a sitting position on the ball bounce on it.
9 minutes of ball bounce. With both hands, keeping the back straight and the legs slightly bent.
Block 2. Toning. 15 minutes
3 minutes Static balance. Try to get on your knees to the ball and hold the position. 15``s without supporting hands.
4 minutes Arms. Push-ups or funds. With the thighs resting on the ball. Series of 10 push-ups with 10 seconds rest between sets.
4 minutes Abdominals. Supporting the back on the ball, legs flexed. Arms on the chest. Series of 15 with rest of 15 seconds between series.
4 minutes Legs. Climb one leg to the ball and do small squats. Series of 10 squats with 10 seconds rest between sets.
Block 3. Stretching. 5 minutes
3 minutes back stretch. Lying on the ball with the whole body stretched allowing it to take the shape of the ball. Upside down to the back.
3 minutes trunk stretch. Lying on the ball with the whole body stretched allowing it to take the shape of the ball. Face up for the trunk.
Marina Berrio
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