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Power Ball is a huge ball that people ride and stretch in the gym. To make training with him as effective as possible, it is better to work in a group with an experienced trainer.
Difficulty level: For beginners
Power ball is a large soft ball used for physical training. It replaces many types of simulators and at the same time costs much less.
- The ability of the balls to strengthen and stretch the body is the main reason physiotherapists and athletic trainers recommend the power ball.
- This simulator, despite its apparent simplicity, is quite difficult to master. That is why you should not rush and master the power ball gradually, strictly adhering to the recommendations of the trainer.
In addition to a special sword for power ball, dumbbells can also be used during classes. Clothing for this type of recreational gymnastics should be comfortable – not restricting movement and not clinging to objects.
Top Reasons to Start Power Ball
The biggest benefit of using an exercise ball is its ability to strengthen the core muscles. These are the abs and back muscles that you work so hard on. They can be tightened with twists. When you exercise with the ball, your abdominal and back muscles are constantly working to make adjustments to your body position and maintain balance.
Unlike traditional exercises, the ball simultaneously works the muscles of the front and back of the body, providing a more balanced and healthy physique. Even if you target a different area, your core muscles are still being trained. There are many exercises you can do with the ball to strengthen and tone your muscles.
If you sit at your desk all day and find your back, neck, and shoulders hurt at night, a power ball will definitely come in handy. By toning your muscles, exercise balls can do wonders for your posture. The muscles continue to work after you finish your workout, helping you sit up straight. To some extent, you can get this benefit even without training by replacing your desk chair with an exercise ball. This will help you maintain the correct posture to stay on the ball and work on your core at the same time.
Have you ever had a back, knee or hip injury? Are you unsure about exercise because it can worsen your condition? A power ball can help. It can be used to support the body while you stretch or build muscle. People with back injuries can even relieve pain by lying on a ball. These balls are so good at relieving tension and preventing injury that they are often used by physiotherapists for back rehabilitation.
If you find it difficult to bend, move, and even touch your toes, an exercise ball will improve your flexibility. The ability to stretch is one of the main reasons physical therapists use these balls.
Basic Power Ball Exercises
The jackknife is a basic exercise that does the double duty of strengthening your hip flexors and tightening your abs. Place your hands under your shoulders and your shins on the surface of the ball. Keep your body straight from head to toes. This is your starting position. Squeeze your torso and bend your knees to roll the stabilization ball towards your hands until your toes are touching the ball, while keeping your hips down. After a pause, slowly return to the starting position.
Hamstring flexion is helpful for developing the joint. Lie on your back with the back of your calf resting on the exercise ball and your legs straight. Tighten your glute muscles to lift your thighs. The body should straighten up. Stretch your heels to roll the ball as close to your butt as possible or until your knees are at a right angle. After a pause, straighten your legs.
Lie on your back, arms should be stretched up, legs bent at a right angle. The ball is held between the knees and hands. While holding the ball with your right hand and left knee, tighten your core and slowly lower your right leg as well as your left arm. Repeat this for the other side.
Power ball provides undeniable advantages in both muscle training and stretching.
Recommendations for training with the ball
- Indications: – underdevelopment of muscles; lack of flexibility; pain in limbs and lower back.
- Contraindications: – Power ball is contraindicated in case of severe injuries of the spine and injuries of the limbs.