- Advantages of exercising with a gymnastic ball
- Types of gymnastic balls
- Which ball size should I choose?
- What should I pay attention to when buying a gym ball?
- How to inflate the gym ball?
- A gym ball instead of a chair at work
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Gymnastic ball (fit ball, swiss ball) is a versatile training device that can be used for many types of exercises: strengthening, relaxing, rehabilitation, conditioning. In shops you can find a wide range of gymnastic balls, which differ, among others, in size, texture, shape or material from which they were made. Check what the different models are characterized by and how to choose the right ball for you.
The gymnastic ball(fit ball, swiss ball) was invented by Swiss physiotherapists in the 1960s. Since then, this device has made a huge career in the world and today it is difficult to imagine corrective exercises or rehabilitation without inflatable balls. However, the swiss ball can be used not only for he alth training - it is successfully used for classes such as ABT, TBC, pilates, aerobics or fat burning.
What is the effectiveness of exercises with a gymnastic ball and what are the different types of it?
Advantages of exercising with a gymnastic ball
Exercises with a gymnastic ball have a great advantage over exercises performed on a flat surface. The round device makes it difficult to maintain balance, but thanks to this, it activates many more muscles, including the very important deep muscles. They are sometimes referred to as "corset" because they surround the torso and provide adequate support for the spine. When they are weakened, the silhouette becomes stooped and the skeletal system much more susceptible to overload.
Regular exercise on the gym ball gradually strengthens the deep muscles, which avoids back problems and prevents posture defects.
Other benefits you can get from exercising with a gym ball include:
- improving balance,
- increase strength,
- better functioning of internal organs,
- improving the mobility of joints without overloading them,
- fat reduction,
- reducing nervous tension,
- relief in osteoarticular pain, back pain and headache.
Types of gymnastic balls
Since gym balls have many uses, there are many models on the market with different properties:
- classic ballgymnastic- made of PVC rubber with non-slip properties. It is a universal device for both fitness and rehabilitation exercises. It can have a diameter of 56 to 75 cm. The most important parameter determining the quality of such a ball is the thickness of the rubber - the thinner, the less durable.
- ABS gym ball- has a similar use as a classic ball, but it is made not of PVC, but of a special ABS (antiburst) foam. This material has anti-explosive properties, which means it is more resistant to puncture. Moreover, even if the ball happens to burst, it will not tear, but the air will escape very slowly. Thanks to this, the device is much safer than a ball made of rubber.
- gymnastic ball with insets- this is a variant of a classic ball, which additionally has small spike-like protrusions. They can be less frequent or densely distributed, cover the entire surface of the device or only a part of it. The protrusions massage the body during exercise, which is why this type of ball is more often used for corrective and relaxing exercises (e.g. pilates, yoga).
- mini gymnastic ball- has a diameter of approx. 16 to approx. 26 cm. It can be used both in rehabilitation and general development exercises. Training with a mini gym ball consists of holding it in the bends of the legs or leaning on it with the hand while exercising in the support - thanks to this we engage deep muscles to work to a greater extent.
- gymnastic ball with handles- intended for children to play and jump.
- Bean-shaped gym ball- has an oblong, oval shape and is usually 45x90 cm in size. It has been designed especially for rehabilitation and corrective exercises. It may have additional massage tabs.
See: An example set of exercises with a gymnastic ball on VIDEO
Which ball size should I choose?
The right choice of ball size for height has an impact on the exercise technique - if the device is too small or too big, training may not be effective and may even pose a risk of injury. Therefore, before buying, you should check what size of the ball is right for you. The following table can help you with this:
| Height | Ball diameter |
| 150-165 cm | 55 cm |
| 166-175 cm | 65 cm |
| 176-185 cm | 75 cm |
| over 185 cm | 85 cm |
In addition, after inflating the ball, it is worth checkingwhether you are sitting on it, the angle between your thigh and lower leg is 90 degrees. Also, the angle between the thighs and the torso should not be less than 90 degrees.
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What should I pay attention to when buying a gym ball?
In addition to the size, when purchasing the ball, please pay attention to the following parameters:
- material thickness - the thicker, the more durable. Thin rubber is less resistant to cracking.
- price - if it is below 10 zlotys, the ball is probably of very poor quality and it will be leaking out quickly. Good balls cost at least PLN 20-30.
- maximum load - usually at least 200 kg, so there is no risk that the ball will break under our weight. However, it is better that the value is as high as possible - then you can be sure that the device is of the highest quality.
- certificates and approvals - it is good if the ball meets the quality and safety standards confirmed by certificates. Look for TUV, CE, GS markings on the packages.
How to inflate the gym ball?
When inflating the ball for the first time, the maximum amount of air should not be forced into it - this way the material will not gain flexibility and there is a greater risk that it will break during use. First, inflate the ball to 85-90% of its maximum diameter, then wait a minimum of 12 hours and only then inflate it to 95% of its volume.
This will be useful to youA gym ball instead of a chair at work
A gym ball is not only suitable for exercise - it can successfully replace an office chair. Sitting on the ball for 2-3 hours a day makes the deep muscles work and the spine takes on a natural curvature. In addition, you can rock on it and balance your body, which releases tension from the hip and loin area.
When replacing a chair with a gym ball, it is necessary to pay attention to its height - it should be adjusted to the height of the desk. The position of the body while sitting is also important, i.e. maintaining the right angles between the lower leg and the calf and between the thighs and the torso.