The Swiss gymnastic ball has long been used as a treatment for diseases of the musculoskeletal system. Despite its simple design, the fitball allows you to work out both external and internal, deep core muscles (back and abs).

It is also widely used as a device for weight loss and body shaping and is suitable for people with different levels of physical fitness.

Starting position: lie down on the fitball with your stomach down, watch out, your hips and chest should rest on the ball, and your feet against the wall. Put your hands in front of you, turn your palms up, and lift your head.
Spread your arms out to the sides, while lifting your shoulders and bending your back back, hold at the top for ten seconds. Do 10-15 repetitions.

This exercise requires the tension of the whole body, so it burns fat perfectly. The main muscles involved are the back of the shoulders, buttocks, abs, and muscles along the spine.



Hyperextensions
Starting position: lying on a fitball with your stomach down. You need to rest your toes on the floor. Cross your arms over your chest or behind your head.

As you inhale, lift the body up, maintaining a natural deflection in the lower back. Hold at the top point and slowly return to the starting position.

Do ten repetitions, then rest. Repeat the exercise three times.



Hyperextension is a basic exercise for developing and strengthening the lumbar spine, buttocks, and thighs. Doing this exercise regularly will help strengthen your lower back, round and tighten your buttocks, and correct your posture.

A turn with dumbbells
Starting position: kneeling, lie with your stomach on the fitball, press your pelvis against the ball. Take 2kg dumbbells in your hands and spread them as wide as possible. Keep the body straight, maintain a natural deflection in the lower back.

Raise your head, arms and shoulders up. Now turn your torso to the right, then to the left, return to the starting position. Do ten repetitions. The weight of the dumbbells can be increased as needed. The standard number of approaches is three.



The exercise trains the latissimus dorsi muscles.

Swing your legs and arms
Lie down on the ball with your stomach, arms and legs resting on the floor. Raise your right arm and left leg simultaneously to a position where they create a straight line, then repeat the same with the opposite arm and leg. At the top, hold for five seconds. Do ten repetitions for each side. Perform three sets each.



To complicate the exercise, you can lift both arms and both legs at the same time. This exercise trains all the muscles of the back. Les sports électroniques connaissent une popularité grandissante, et 1xBet propose une couverture complète des événements majeurs. Pour débuter avec un avantage certain sur les paris e-sport, n'oubliez pas d'utiliser le code promo 1xbet lors de la création de votre compte. Ce code vous donne accès à un bonus de bienvenue de 100% jusqu'à 130€, utilisable sur des disciplines comme League of Legends, Dota 2, CS:GO ou StarCraft II. Ce bonus est également valable pour le casino en ligne, vous offrant une flexibilité totale.