Thursday, August 2, 2012

BALL EXERCISE - Basics !!!

Benefits of Ball Exercises

benefits of ball exercises There are many benefits to incorporating ball exercises into your workout.

First of all, ball exercises require little and inexpensive equipment. To perform the majority of ball exercises presented on this website you'll only need access to an exercise ball and nothing more.

However, the biggest benefit to training using ball exercises is that they are very effective at targeting core muscles, those muscles that are essential for stability and good posture but are often overlooked when exercising with fixed position equipment such as those found in gyms. 

equipement required for ball exercisesEquipment Required for Ball Exercises

Like previously stated, ball exercises will require you to invest in few and inexpensive equipment. Although some ball exercises would require you to equip yourself with a pair of dumbbells or a workout bench, all you'll really need is a good exercise ball and you'll be ready to go.

Techniques Commonly Used

techniques used for ball exercises
As with any other type of exercises it is important to warm up before engaging in demanding physical activity.

Also and especially for ball exercises it is important to maintain proper posture. This means keeping your back straight or preventing your knees from locking down on most exercises.

Finally, you should try to focus on breathing properly. Being aware of one's breathing process is essential to obtaining good results when training with ball exercises. 

Detailed Safety Precautions

caution for ball exercises
Performing ball exercises can be a little tricky and there are a few notable safety precautions that you should take if you intend to incorporate them into your workout regimen. Here is a quick breakdown:

Using the Correct Ball Size and Air Pressure:

One of the first things you'll need to verify is that you are using an exercise ball that is the right size and that is properly inflated. Although boxes for new balls offer size recommendations for your height or weight the general rule of thumb states that when sitting down on one your upper thighs should be parallel to the floor. After you've made sure to use the correct ball size you'll want to make sure to properly inflate it using the air pump provided and following the air pressure guidelines stated on the ball or on the box.

Workout Area and Clothing:

Another thing to consider when using ball exercises is the clothing you wear and the workout area that is available to you. Although an exercise ball itself will take less room than a bench press you'll still need roughly the same floor real estate once you being using it.
Furthermore, because you won't be held securely in place (you'll need to work to keep your balance) you'll want to make sure to have proper grip on the floor. For that reason, workout mats should be avoided since they can shift around beneath you. Finally, because sweat may cause you to slip it is recommended that you use good training shoes as well as a shirt in order to cover your upper body.

Ball Storage:

Exercise balls are essentially inflatable plastic balls and as such should be properly stored when not in use. You'll want to avoid storing them in very hot environments in which the air inside could expand beyond the stress levels which could ultimately cause the ball to burst. The opposite logic holds for cold environments, where air will contract.

Fitness Health:

Finally, as is true for any type of intense physical activity you should consult with your medical doctor beforehand, especially if you are new to ball exercises or if you haven't used them in a while. And remember, whenever you feel pain you should disengage from the exercises as soon as it is safe to do so. 



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