Everyday Strength Training Exercises on the Ball

Exercise ball strength training number 1:
The initial position: Sit on the middle of the ball, set up knees in the level of the ankles, spread legs slightly more of the hips width, feet have to be parallel, back are straighten, neck and head are stretched.
Description of the exercise: We need to take a breath and press back the front part of the foot against the ground, we lift up on the heels with contracting the lower leg muscle. Exercise Ball slides slow onward, and by exhalation slow back to the initial position.
Performing the exercise: 3 series with 10 repetitions.

Exercise ball strength training number 2 :

The initial position: Sit on the middle of the ball, set up knees on the ankles level, legs in width of the hips, backs are straighten, hands are stretched from both sides of the exercise ball for maintaining balance.
Description of the exercise: Inhale and beside the exhalation lift up the knee against chest, at the same time contract the abs ( belly muscle) , inhale and put down the leg. The same exercise goes for the other leg . All the time during exercise the back are straighten.
Performing the exercise: 2 - 4 series with 10 repetitions.

Exercise Training Ball Improves Strength!

After more than 40 years of usages we can conclude that the practicing in programs with the ball contributes the development of the power and the flexibility, aerobic ability, relaxation and prevention of stress. We can say that exercise training ball improves strength and physical stamina. There are different levels of training, core training, and advanced! The exercise ball core training successfully influences on the coordination and the sensitivity of movements, balance and the correctly set. Those positive effects are specially useful in the problem solving of joints of upper part of the body as the pains in the lumbar part of the spine. By painful backs this approach influences on the maintenance of the natural and the regular position of the body and the spine, on the increase of mobility of lumbar part of the spine and the strengthening of the abdominal and back muscles charged for the mobility and the stability of the torso. The exercise ball ab workout is really effective for anyone ! We can have fun, but at the same time we are working our abs and strength ! The goal of the the exercises is to become familiar with with features and characteristics of this equipment, with the accent on the importance of balance and correct positions while practicing. Exercise training ball revitalizes tired, painful and stiffed muscles , at the same time supporting whole spine. Exercise ball is really great!

Exercise Training Ball

The big exercise training ball workout starts in Switzerland in 1965., during physiotherapy performed on children with the cerebral paralysis . Because of that the exercise training ball gets the name "Switzerland ball", although today in the foreign literature is well-known under several other names: the workout exercise ball, the gymnastic ball, fitness exercise ball, the therapeutic ball, stability exercise ball or just simple: the medical ball. Programs which are including the exercises on the ball are carrying different names. The size of balls vary, depending of the weight of the person which are using them from standard to different diameters : 45, 55, 65, 75 and 85 cm. fitness coaches recommend the size of the exercise ball according to anthropometric characteristics, i.e. height of a person and the leg length. For one of the parameters of adequate size of the exercise training ball we use the angle in the knee joint which must be a bit higher than 90 degrees, when a person sits correctly on the ball with the full feet on the floor.The Basic characteristics of this exercise equipment are the large number of applicable exercises, compatibility with other sporting articles, applicability by all age groups and all levels of fitness condition (by individuals which have low level of daily physical activity and by professionals) and the applicability by the large number of disorders of system of the movement. Blemish are presuming the size which is limiting factor in group programs and by the disposal. But the fact is that the training exercise ball improves strength and physical stamina. We will get to that in the other posts !