You will need
- - fitball;
- - the pump.
Try to inflate the fitball mouth, like a common inflatable toy. However, since the ball is made of pretty dense rubber, this method may not be suitable. Especially not under the power of girls and people with weak lungs.
Use the pump with a suitable nipple. This is the easiest and fastest way. In order to inflate the fitball, fit like a hand (Bicycle), and a foot or electric pump (compressor). Most exercise balls are sold at once, complete with pump. If you bought the ball separately, a suitable nozzle, as the pump itself, you can buy in the sporting goods store. Sometimes you can find you need a pump in baby stores or shops for tourists.
Try to approach to the nearest tire store. Skilled workers in a matter of minutes to pump up your exercise ball to the required size.
Check whether the inflated ball. Fitball in an inflated state needs to reach the size listed on the package. If the ball is inflated too much, to keep the balance on it will be very difficult. At the same time, if the ball is not to spool, the effectiveness of lessons, it will be significantly reduced.
Exercises on an exercise ball do not have contraindications. Lessons on the simulator are in a sparing mode, so will be useful even for pregnant women and young mothers. With regular training, fitball, not only improving health, but also successfully struggles with excess weight.
Choosing an exercise ball, be sure to consider your height and weight. Not to be mistaken with diameter gym ball, use the rule of "right angle". 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, 170 cm and 55 cm and above 170 cm – 65 cm With a choice of ball do not forget about your weight. If he exceeds the norm by 15 kg, buy fitball 1 size more.
Advice 2 : How to pump up an exercise ball
Fit-ball is one of the most popular types of fitness, where classes are based on working with the ball. To use a gym ball is recommended for adults and children. But for this application it is important to properly prepare the exercise ball, because it requires pumping.
Take a special pump for inflating gymnastic balls, which can go complete with the ball or be sold separately. If such a pump is you don't have, don't worry, the inflating ball for training you can make a regular Bicycle pump. If you will use a Bicycle pump, it is important to arm yourself and a special needle for balls.
Read the manual and the training goals for training. Remove toys from the packaging, unroll it and allow to lie in the unfolded state at room temperature at least two hours. Remember, the ball should not make up one's mind immediately after bringing home, because you can damage it and therefore it will not be suitable for training. At the same time, you spoiled toys back to the store will not accept, because it is not manufacturing defect and your fault.
Take the air pump, insert the needle to inflate. Take and inflate him with a pump is 85% air. Remember, gym ball tends to stretch over time, as it is made of elastomeric material.
Leave the ball in this state for 20-30 minutes. Upgrade it later to the desired hardness. However, you should know that to pump up the gym ball depending on its maximum diameter specified on the package. Otherwise the ball may burst.
Gym ball today is one of the most effective means to reduce weight and bring the body back to normal. Performing daily special exercises with the ball, has the opportunity to get rid of shortness of breath and extra pounds. This is due to the fact that using during sports training in a fitness club or a gym ball, you develop a sense of coordination and balance, consume excess calories, a sufficient amount of which is not always burned in normal weight training, strengthens abdominal muscles, back, arms and legs, form a correct posture.
Attention! Should not produce inflation gymnastic ball near an open flame, the heating or heating devices, as well as near sharp and cutting objects.
Advice 3 : How to inflate an exercise ball
Lack of exercise in modern society becomes a real problem. Sedentary work, lack of time for sport - and now the problems begin with the spine, and appears overweight. The can help fitball, that is, the gymnastic ball. This simple shell will help to relieve tension in the spine and joints, forced to shrink all the muscle groups. To the classes benefited, the ball should be properly inflated.
You will need
- gym ball, pump
Use to inflate the balland pump, equipped with a tip hole valve type. It is unlikely you will be able to inflate ball mouth - it's too hard. If you bought the ball for a small child, be sure to pre-wash it or wipe disinfectant for plastic or rubber.
After you brought the ball home from the street, let it Mature for a couple of hours, and only then when he will acquire the room temperature, start inflating. Screw the tip of the pump to the hole in the balle and start the pump. Do not try to pump the ball up to the diameter specified in the instructions: it is enough 80 - 90 % . As the ballmade of highly elastic materials, after some time, they are a bit stretched.
When pumping the balland its diameter must not exceed the maximum specified size. Look at the dimensions listed on the package. To understand whether you pumped a shell, easily hit on his arm – it needs to bend a couple of inches. If you inflate the ball very much, it will be difficult to keep balance. If you inflate it too little, you won't get the desired massage effect on the muscles of the body.
The surface on which the courses will take place must be smooth and not too slippery. Excluded classes on stone surfaces is dangerous. Remove all piercing and cutting items off the floor. Do not place the ball near a radiator or other heat source.
If you feel that to practice you need a little blow to the ball, repeat the procedure, trying not to release air from the shell when you attach the pump. Conversely, if the ball is too hard for you, open the protective flap and gently let the air out of their ball. If air gets in the course of employment, check the quality safety valves.