Physical inactivity in modern society is becoming a real problem. Sedentary work, lack of time for sports - and now problems with the spine begin, and excess weight appears. Fitball, that is, a gymnastic ball, can come to the rescue. This simple projectile will help relieve tension in the spine and joints, make all muscle groups contract. In order for the classes to be useful, the ball must be properly inflated.
It is necessary
gymnastic ball pump
Instructions
Step 1
Use a pump equipped with a valve-type orifice tip to inflate the ball. It is unlikely that you will be able to inflate the ball with your mouth - it's too difficult. If you bought a ball for a small child, be sure to wash it or wipe it with disinfectant liquid for plastic or rubber beforehand.
Step 2
After you bring the ball home from the street, let it sit for a couple of hours, and only then, when it reaches room temperature, start inflating. Screw the pump tip onto the hole on the ball and start pumping. You should not try to pump the ball up to the diameter indicated in the instructions: 80 - 90% is enough. Since the balls are made of highly elastic materials, they stretch a little over time.
Step 3
When pumping the ball, its diameter must not exceed the maximum specified size. See the dimensions on the package. To understand if you have inflated the projectile correctly, lightly press on it with your hand - it should bend a couple of centimeters. If you inflate the ball very hard, it will be difficult to keep your balance on it. If you inflate it too weakly, then you will not get the desired massage and impact on the muscles of the body.
Step 4
The surface on which the classes will take place should be flat and not too slippery. Lessons on stone surfaces are excluded - it is dangerous. Remove all piercing and cutting objects from the floor. Do not place the ball near heaters or other sources of heat.
Step 5
If you feel that you need to inflate the ball a little for exercise, repeat the above procedure, being careful not to release air from the projectile when attaching the pump. Conversely, if the ball is too hard for you, open the safety valve and slightly release the air from the ball. If air escapes during exercise, check the quality of the safety valve.
