Everything you need to know about choosing a fitball (gymnastic ball). What is a fitball like fitness: how to pump up a fitball, how to choose by height, benefits How to plug an inflated fitness ball

Instruction

Try to inflate the fitball with your mouth, like an ordinary inflatable toy. However, since the ball is made of fairly dense rubber, this method may not work. This is especially not possible for people with weak lungs.

Use a pump with a suitable nipple. This is the simplest and fast way. In order to pump up the fitball, both a manual (bicycle) and a foot or pump (compressor) are suitable. Most are sold immediately complete with a pump. If you purchased the ball separately, suitable attachments, like the pump itself, can be purchased at a sporting goods store. Sometimes you can find the pump you need in shops or tourist shops.

Try going to the nearest tire shop. Qualified workers will inflate your fitball to the required size in a matter of minutes.

Check if the ball is properly inflated. The fitball in the inflated state should reach the dimensions indicated on the package. If the ball is inflated too much, it will be very difficult to keep balance on it. At the same time, if the ball is not pumped up, the effectiveness of training on it will decrease significantly.

note

Exercises on the gymnastic ball have no contraindications. Classes on this simulator are held in a sparing mode, so even pregnant women and young mothers will be useful. At regular workouts, fitball not only improves health, but also successfully fights against overweight.

Helpful advice

When choosing a fitball, be sure to consider your height and weight. In order not to make a mistake with the diameter gymnastic ball, use the "right angle" rule. To do this, sit on the ball. The thigh and lower leg should form a right angle. If your height is less than 155 cm - choose a ball with a diameter of 45 cm, up to 170 cm - 55 cm, above 170 cm - 65 cm. When choosing a ball, do not forget about your weight. If it exceeds the norm by 15 kg, buy a fitball 1 size larger.

Inflating a fitball is no less difficult an exercise than any exercise on it. The effectiveness of the exercises performed on it depends on how well the fitball is pumped up. sports complexes.

You will need

Pump (car or bicycle).

Instruction

Ideal fitball is difficult. You need to pump it up to the indicated on the package. This will ensure the result of training on it, the optimal ratio of softness and elasticity. If it is pumped over, then during the exercises you can get injured, and if you don’t pump it, its use will be minimal.

The fitball can be pumped up with your mouth, which will become good exercise for lungs. True, if it is too large, then it will be difficult. It will be easier to use a pump that is sold in any sports store. The most convenient will be pumps for inflating soccer balls, since the kit comes with a special nozzle, with which you can easily pump up the fitball. Buying regular Bicycle Pump, you need to purchase an additional needle for the ball. If you don't have a needle, you can use a ballpoint pen. Insert one end into the pump, the other into the ball.

You can make the task easier by using a car pump. It is enough to take a ball needle and insert it into the hole in the same way fitball. If there is a car compressor, then you can use it. Included with the compressor, as a rule, there are a large number of nozzles, one of which is sure to fit. If there are no nozzles, then you can always buy them at any automotive store or ask for a car service nearby.

Related videos

Helpful advice

Using a car pump, and even more so a compressor, you need to constantly monitor how the ball is inflated. The inflation speed of such pumps is much higher than that of conventional bicycle pumps, so you should be more careful. If you pump the fitball, then there is a high probability that it will burst. If this happens during exercise, there is a possibility of serious injury or bruising.

Fit-ball one of popular types fitness, where classes are based on working with the ball. It is recommended to use a gymnastic ball for both adults and children. And for such an application, it is important to properly prepare the gymnastic ball, because it requires pumping.

Instruction

Take a special inflation pump, which may come with or be sold separately. If you don’t have this, don’t be upset, pumping up the training ball can be done with an ordinary bicycle. If you will be using a pump, it is also important to stock up on a special needle for balls.

Read the instructions for use and preparation of the ball for training. Remove the gym ball from the packaging, unfold it and let it lie unfolded at room temperature for at least two hours. Remember, the ball should not be thought of immediately when you bring it home, as you can damage it and, accordingly, it will not be suitable for training. At the same time, the gymnastic ball that you damaged will not be accepted back to the store, as this will not be a manufacturing defect, but your fault.

Take the pump, insert the pumping needle. Take and pump 85% air into it with a pump. Remember, the gym ball tends to stretch over time, as it is made of highly elastic material.

Leave the ball in this state for 20-30 minutes. Pump it up after a while to the desired hardness. However, you should be aware that the gymnastic ball should be inflated depending on its maximum diameter, which is indicated on the package. Otherwise, the ball may burst.

note

The gymnastic ball is by far one of the most effective means to reduce weight and bring the body back to normal. Performing daily special exercises with the ball, a person has the opportunity to get rid of shortness of breath and extra pounds. This is due to the fact that applying during sports training in a fitness club or at home with a gymnastic ball, you develop a sense of coordination and balance, spend extra calories, a sufficient amount of which is not always burned during normal strength training, strengthen the muscles of the press, back, arms and legs, shape correct posture.

Helpful advice

Attention! Do not inflate the gymnastic ball near an open fire, heating or heating appliances, as well as near piercing and cutting objects.

Sources:

gymnastic ball pump up

Physical inactivity in modern society is becoming a real problem. Sedentary work, lack of time for sports - and now problems with the spine begin, and there is excess weight. Fitball can come to the rescue, that is gymnastic ball. This simple projectile will help relieve tension in the spine and joints, make all muscle groups contract. For classes to be beneficial, the ball must be properly inflated.

You will need

gymnastic ball, pump

Instruction

Use a pump equipped with a valve-type hole tip to inflate the ball. It is unlikely that you will be able to inflate the ball with your mouth - it is too difficult. If you bought a ball for a small child, be sure to first wash it or wipe it with a disinfectant or rubber.

After you brought the ball home with, let it rest for a couple of hours, and only then, when it gets warm, start inflating. Screw the pump tip into the hole on the ball and start pumping. Do not try to inflate the ball to the diameter indicated in the instructions: 80 - 90% is enough. Since the balls are made of highly elastic materials, after some time they stretch a little.

When pumping the ball, its diameter must not exceed the maximum specified size. See what sizes are indicated on the package. To understand whether you have pumped up the projectile correctly, lightly press it with your hand - it should bend a couple of centimeters. If you inflate the ball very much, it will be difficult to maintain balance on it. If you inflate it too weakly, you will not get the desired massage and effect on the muscles of the body.

The surface on which the classes will be held must be flat and not too slippery. Classes on stone surfaces are excluded - this is dangerous. Remove all piercing and cutting objects from the floor. Do not place the ball near heaters or other sources of heat.

If you feel that you need to inflate the ball a little for practice, repeat the indicated procedure, being careful not to release air from the projectile when attaching the pump. Conversely, if the ball is too hard for you, open the safety valve and let the air out of the ball slightly. If air escapes during exercise, check the quality of the safety valve.

In modern society, hypodynamia has become a real problem. Sedentary work, a sedentary lifestyle, lack of time for sports - and now, problems with the spine, joints begin, excess weight appears. A gymnastic ball - a fitball - can come to the rescue. This simple item helps relieve tension in muscles and joints, fifteen minutes a day is enough. In order for classes to bring maximum benefit, you need to properly inflate the ball.

Perhaps this is the main selection criterion. “The ball should match the diameter of your height,” says Inna Zakharova, master trainer of the direction of group programs of the federal network of fitness clubs X-Fit. “There is a standard table to determine the optimal size of a fitball.”

If your height less than 155 cm , choose a fitball with a diameter 45 cm

If your height 155-169 cm , then the diameter of the fitball should be 55 cm .

With growth 170-185 cm , suitable fitball diameter 65 cm

If your height 186 cm and above, the diameter of the ball must be 75 cm and more.

“To check if you have chosen the fitball correctly, sit on it and see how your legs are bent: the angle in the hip and knee joints should be approximately 90 degrees,” explains Inna Zakharova.

How to choose a fitball: according to additional parameters

In order for the training to be not only effective, but also safe, you should pay attention to the following parameters of the ball:

* Durability. “Check the seams of the product: on a quality ball they are almost invisible, — Inna Zakharova says — It is also desirable that the fitball has an anti-explosion system (it is marked with the ABS symbol), which is especially important when working with children. Thanks to this system, the ball, when damaged, will not burst with a deafening pop, but will quietly and smoothly deflate.

* Material. Balls are usually made from rubber, silicone, PVC or polypropylene. Each of them is good in its own way. However, it is desirable that the ball is sufficiently elastic (ask the seller to inflate the fitball in front of you), and its surface — not sticky. “The latter will mean that the fitball has antistatic properties, it is more hygienic,” comments Inna Zakharova. Be sure to check that the fitball is not too slippery - this will greatly reduce the comfort and effectiveness of classes.

* Manufacturer. Today, the sports equipment market is full of balls of various brands: from budget to expensive. Coaches advise not to save on fitball: a high-quality, durable ball made of hypoallergenic material cannot be cheap. Fitballs that are produced by German (for example, the Ledraplastic brand), American (Reebok) and Italian (Togu) brands are considered reliable.

“High-quality fitballs win in all respects: they have antistatic properties, are made of hypoallergenic environmentally friendly material and do not contain impurities that are hazardous to health,” sums up Inna Zakharova.

How to properly pump up a fitball

However, training even with the most expensive and high-quality ball will not bring you any benefit or pleasure if your projectile is not properly inflated. “Fitball should not be too deflated or overly tight. Press lightly on it with the palm of your hand and make sure that it springs with ease, — Inna Zakharova says — Your activity can be traumatic if it takes place on a ball that is too deflated or too hard.

Listen to the advice of experts to choose a fitball of high quality and comfortable.

The fitball was invented in the 60s by an Italian petrochemical manufacturer called Aquilino Cosani. In those years, fitball was still a type of fitness and few people knew what it was.

Initially, balls were practiced for people after rehabilitation.

Fitball began to be used in rehabilitation medicine, but quickly found its place in fitness. A Swiss doctor named Susan Klein-Vogelbach started using fitball in the field of orthopedic medicine. Joanne-Posner-Meyer in the late 80s. was the first to actually encourage the use of the "ball game" in the fitness industry. Since then, training balls have quickly found their way into commercial Sport halls throughout the country and to private gyms. A huge number of fitness and sports professionals use gymnastic balls. Exercise balls are now produced by the most different sizes and are often used in conjunction with other fitness equipment.

The benefits of exercising with a gymnastic ball fitball

For training with a fitball, you don’t need a lot of additional and relatively inexpensive equipment.
A large number of exercises aimed at the formation of a beautiful posture.

What you need to know for beginners who want to know what fitball is and how to train properly

The minimum set of equipment is a gymnastic ball. Some exercises may require a pair of dumbbells or a bench, but you can still limit yourself to a ball.

As with any fitness, during exercise with a fitball, you first need to perform a warm-up to warm up the muscles. During the exercises, it is important to maintain correct posture: keep your back straight and do not bend your knees where they should be kept straight.

Remember to focus on your breath. Proper breathing- the cornerstone of any physical action.
There is an important thing that not everyone takes into account: right choice clothes. Sweat can cause slippage, so it's best to choose comfortable clothing that covers the top.

How to choose the size of a fitball

Anyone who decides to purchase sports equipment, when buying, he asks the question: how to choose the size of the fitball correctly? In order for the training to be effective, it is really necessary to follow certain rules when choosing.

For a child or adult below 155 cm, the diameter of the ball must be 45 cm. For heights up to 170 cm - perfect size will be 55 cm and 65 cm for those who reach 185 cm in height. Balls with a diameter of more than 75 centimeters for tall people are less in demand.

In order to visually verify the correctness of the choice, it is enough to sit on the fitball from above and look at the angle formed between the thigh and torso. If it is about 90 degrees, then the size of the fitball is perfectly matched for growth.

Some instructors recommend that when buying, be guided by the length of the arm. In this case, you will need to make a measurement from shoulder joint and to the very end of the hand. Owners of an arm up to 55 cm long should choose a fitball, the diameter of which will be 45-55 cm. A diameter of 55 cm is ideal for measurements of 56-65 cm, and a larger diameter sports equipment respectively, will be proportional to the length of the arm 66-75 cm.

The withstand load will depend on the quality of the rubber. From 150 to 300, from 300 to 600 and above.

There are several types of gymnastic balls for training:

Round. The classic type of fitball is used for both relaxing and intense training.
Oval. Differs in its convenience and greater stability.
Massage. The effect of a massager is added to the main properties of the ball, which is an excellent prevention of such structural changes in the skin as cellulite.
With horns. They are considered the safest, as they allow you to maintain balance. This model is great for not very experienced users, as well as for pregnant women.

How to pump up a fitball

Fibol pump

It is advisable to pump the ball in 2 stages. On the first day, inflate it to half, and the next day it is completely. It is worth adhering to the dimensions that are prescribed in the instructions or on the packaging of the product, since with excessive pumping it will be extremely difficult to maintain balance, and the load on the inventory will be very high.

You should also get what to pump up the fitball. It can be a pump that comes with a kit or a regular bicycle, foot or electric compressor. True, in this case, you will need to purchase special nozzles for pumping.

An inflatable springy ball for sports training and health promotion is called a fitball (exercise ball, swiss ball). He takes off excessive load from the back, allows you to diversify your workouts at home and in the gym. The effectiveness of the exercises depends on the quality of the miracle simulator and its size. In order not to harm your health, you need to know how to choose a fitball, taking into account individual parameters. Let's analyze how the various properties of the ball affect its service life, find out how to choose a fitball for height and weight, learn how to inflate a fitball and store it properly at home.

People are allowed to train with a fitball different ages pregnant women and even small children. In evening workouts, it relieves nervous and muscle tension, and in the morning you can do exercises with it to wake up as soon as possible, increase metabolism and improve brain activity. The fitball will help both pump up the press and restore the tone of the muscles of the arms, make the legs and buttocks taut. Of course, you can train without a fitball, but this inexpensive and lightweight ball will bring novelty to training and will allow those people who are contraindicated in heavy sports to play sports. physical exercise.

Fitballs may differ in shape:

Round: classic fitness balls are suitable for most workouts, improve flexibility and develop the vestibular apparatus.
oval: they are characterized by increased stability, help to concentrate on the technique of performing exercises and not be distracted by maintaining balance.
"Peanut": an elongated roller with a small indentation in the middle is more used in physiotherapy exercises and rehabilitation programs.
"Donut ball": the ball is stable, used during activities and games with children, it can be placed flat and sideways to perform difficult exercises from pilates, yoga, fitness.

The surface is of two types:

smooth: fitballs are designed for fitness and therapeutic and preventive training.
with spikes: balls are more stable than smooth ones, but they roll worse and are not suitable for fitness, but they are ideal for exercise therapy and evening relaxation.

Handles and horns help to rationally distribute the load and reduce the risk of falling. Such models are preferable for beginners and children. Some products have legs at the bottom for better stability.

How to choose the size of the fitball?

They work out on an inflatable simulator in fitness centers with professional instructors and on their own at home under the video. The ball of dense rubber allows you to train muscles without stress on the joints. It is recommended for older people and overweight suffering from osteochondrosis and varicose veins, people with injuries of the ankle or knee joints. To appreciate all the advantages of the ball, choose the optimal size.

Consider using the table how to choose the right fitball in size according to growth:

Height, cm	Ball diameter, cm
130-150	45
151-165	55-65
166-185	65-75
>185	75

Choosing the size according to the length of the arm (you need to measure the distance from the shoulder to the tip of the middle finger with a centimeter):

Important: when you sit on the ball, the hips should be parallel to the floor (the angle at the knee is straight), otherwise the joints will get a lot of stress and there will be only harm from the sport. Before such a check, make sure that the ball is not deflated or pumped.

When buying, you must also take into account the weight of the athlete. For dynamic jumps and intensive classes with a barbell, dumbbells and other weighting agents, you need to choose balls with a load capacity of at least 600 kg.

Which fitball is better and better?

Cheap gym balls of unknown brands are slippery, fragile and too soft. When choosing a simulator, remember that the price is affected not only by the popularity of the brand, but also by the size, design features, accessories. Trying to save money, you can spend three times more: a quality ball is harmless, but a bad fitball is very traumatic.

Signs of a quality inflatable fitness ball:

durable material: high-quality fitballs are made of elastic plastic (the latex is 6 mm thick in quality).
Anti-fracture systems: thanks to the ABS and BRQ systems, the ball does not explode if integrity is violated - air is slowly released through a puncture.
Antistatic properties: harmless additives prevent dust from adhering to the surface of the projectile.
Environmental friendliness: the absence of harmful impurities (confirmed by a certificate) and an unpleasant odor.
Seams and valve blocking the air hole should not be felt during exercise.
The simulator inflates evenly, and the circumference corresponds to the size declared by the manufacturer.
Equipment: best models well equipped hand pump and special overlays with which holes can be sealed.
Good material warm to the touch.

It is bad when the shell of the ball is too pliable, but strong resistance is also unacceptable. When pressed, the deflection should be up to three centimeters, and the surface should easily spring and recover. A bad simulator is given out by small folds that form when you try to pinch it. If an inelastic projectile is blown off and re-inflated, then cracks and fine wrinkles will appear on it.

Reebok, LedraPlastic, Bradex, Indigo, Togu brands produce balls from the best materials in compliance with all technological requirements. They do not contain harmful substances and are very durable, which is important for pregnant women and parents who are looking for a fitness ball for their child.

How to choose a fitball for pregnant women and babies?

During pregnancy, the joints with the spine receive a huge load. They will relieve this tension and help a woman prepare for childbirth by training on an elastic fitball. But expectant mother Not every ball will fit. Special attention pay attention to load capacity, anti-explosive system and texture. Smooth balls with handles work best.

Even children from one month old can do exercises and stretching on a fitball. Little athletes also need balls without tubercles with a diameter of 65–75 cm. Handles will not be superfluous, which will add stability and help coordinate movements. With the help of inflatable shells, you can train the vestibular apparatus and relieve increased muscle tone.

The right ball will strengthen the child's musculoskeletal system, calm the nerves, improve work gastrointestinal tract and prevent colic.

Terms of use: how to inflate and store a fitball

The ball must be protected from any mechanical damage. It is not so easy to pierce it, but if the floor is uneven or there is something sharp on the surface that can pierce the product, lay a rug under the fitball. The damaged trainer is being repaired as a bike tube. Sometimes special glue and repair instructions are supplied with the product. You can also buy a whole repair kit with patches separately.

You can pump up a fitball with an ordinary hand, bicycle, car pump. The main thing is that the needle fits or there is a special adapter. You can download it without additional funds like a simple balloon. But you need to be prepared for the fact that this process is quite lengthy.

Adjust the degree of pumping for yourself: the projectile should not be half-deflated or pumped. Focus on the angle at the knee when sitting on the ball (it should be straight). To determine whether the fitball is inflated enough, you can simply press it with your palm: the surface should be squeezed by 2–3 cm.

It is not recommended to blow it off after each workout - it is better to keep it inflated. Keep it in a dark place away from heaters and scorching sunlight. Do not leave on the balcony overnight, as temperature changes adversely affect the material. For the same reason, during the cold season, the ball is transported in the passenger compartment of the car, and not in the trunk.

On the gymnastic apparatus, you can not only train, but also sit in front of the TV or at the computer. So the spine will receive less load, and maintaining balance will have a beneficial effect on the muscles of the whole body. Choose the right ball and don't forget to exercise regularly. This great trainer will improve your flexibility and increase your muscle strength!

This article was produced by our experienced team of editors and researchers who reviewed it for accuracy and completeness.

Number of sources used in this article: . You will find a list of them at the bottom of the page.

A gym ball, or fitball, can be used in a variety of ways: to improve posture, for physiotherapy purposes, or during yoga or Pilates. It is very important that the gymnastic ball used is properly inflated. Inflating the ball incorrectly can cause posture problems or simply cause you to miss your positive effect from training. Fortunately, with the right approach and the right equipment, you can always successfully inflate and deflate a gym ball.

Steps

Part 1

Inflating the ball

Leave the ball to lie down for a couple of hours at room temperature. Unpack the purchased ball and leave it to lie at room temperature (about 20°C) for two hours. This will normalize the temperature of the product and facilitate its subsequent pumping.

Insert the nozzle of the compressor (or pump) for inflating gymnastic balls into the hole of the ball. If you are using a gym ball pump, insert the tip into the hole on the ball. Otherwise, you may need to find a special gym ball inflator that fits your pump or compressor. Usually this attachment looks like a small conical tube with a threaded end and is sometimes even attached to the ball itself. If you have one, simply screw it onto your compressor or pump.

If a cork (usually white) is already inserted in the hole of the ball, you will have to remove it first by prying it out with a butter knife or other flat object like a key.
To inflate the ball with an electric compressor, simply turn on the device.
If you do not have a ball stopper, you will need to purchase this part separately.
Be careful when you remove the cork so that you do not accidentally pierce the ball.

Inflate the ball to 80% of its volume. Start moving the pump handle back and forth to inflate the ball. During this process, the ball will increase in size. When you have inflated the ball, insert the supplied stopper into it and leave it for 24 hours before finally inflating it.

Pump the ball up full size in diameter. After the ball has rested, it can be inflated to its full size. Remove the previously inserted plug from it and quickly put the nozzle of the pump or compressor in its place. Continue inflating the ball by working the pump handle back and forth until it reaches its full size.

Insert a cork into the ball and leave it to lie down for another day. Once the ball is fully inflated, replace the stopper that keeps the air out. Leave the ball to lie quietly at home for another day before you start using it.