What is fitball aerobics?

Author unknown.
2013-10-06

Nowadays, there are many varieties of aerobics. People are attracted to its effectiveness and accessibility. There are about 200 health-oriented aerobic programs available. Due to the vast range of exercises and the experienced guidance of instructors, aerobics impacts individuals not only for health purposes but also contributes to personal development. One of the most popular directions is fitball aerobics.

Fitball aerobics involves exercising with a large specialized ball. In many countries, such programs have been in use for over half a century, while in Russia, they have been around for only about 8 years. The term "fitball" translates from English as a support ball used for health purposes.

At one time, this type of aerobics was perceived as exotic, but now it is the most popular form. This is quite justified. First of all, this type of aerobics is relatively easy to master, and secondly, fitball aerobics has no significant contraindications. Exercises in fitball aerobics promote training of the vestibular apparatus, the development of coordination of movement, and balance function. They also activate motor-visceral reflexes and positively influence metabolism in the body.

The Effects and Differences of Fitball Aerobics

When performing exercises, the ball emits vibrations and has shock-absorbing functions that improve blood circulation, metabolism, and microdynamics in intervertebral discs, which favorably affects the decompression of the spine, the mobilization of its sections, and the correction of kyphosis and lordosis. Thanks to the exercise complexes, one can:
- Develop balance and vestibular apparatus function;
- Form proper posture;
- Increase flexibility and mobility in the joints;
- Develop agility and coordination of movements;
- Strengthen the muscles of the arms, shoulder girdle, abdominal muscles, back, pelvis, legs, and arches of the feet.

Exercises involving the ball are suitable for people suffering from osteochondrosis, scoliosis, neurasthenia, asthenoneurotic syndrome, and other conditions.

Due to the load on muscle groups, flexibility is developed, and coordination of movements is improved. The classes are also suitable for elderly people and pregnant women. They are beneficial for individuals who are overweight, have varicose veins, arthrosis, and osteochondrosis.

Fitball aerobics is practically the only type of aerobics where various analyzers are engaged during the exercises: vestibular, motor, tactile, and visual.

Exercises

Each fitball aerobics program is classified according to its purpose.

Group of Gymnastic Exercises impacts muscle groups, ligaments, joints, and internal organs. This group includes running, jumping, walking, and general development exercises aimed at enhancing motor skills and health.

Group of Dance Exercises consists of choreographic elements and modern Latin American, rock-n-roll, and jazz dances.

Group of Therapeutic Exercises aims at correction and prevention of issues related to the musculoskeletal system, cardiovascular, nervous, and respiratory systems, as well as internal organs and organs of vision.

Exercise "Leg Transitions". Assume a push-up position. Place your shins on the ball. Keep your abdominal muscles engaged and lift one leg up, then slowly lower it to the floor near the ball. Repeat the same with the other leg.

Reverse Crunch. Lie face down on the fitball. The ball should be under your chest or abdomen. Push your legs against the wall, and cross your arms on your chest. Now, lift your torso by arching your back. Pause and return to the starting position.