eBook: Gym ball training

eBook: 65cm / 75cm rehabilitation exercise ball

Gymnastic balls, also known as fitness balls, are a versatile exercise tool that can be used to strengthen muscles, improve balance and increase flexibility. They are made of durable PVC or other damage-resistant material. These balls can come in a variety of sizes, allowing them to be adapted to the user's height and the type of exercise being performed.

How to fit a gymnastics ball?

Choosing the right gymnastics ball is crucial to the comfort and effectiveness of your exercises. In our offer we have balls of two sizes: 65 cm and 75 cm. Here's how to choose the right size:

1. user height

• 65 cm ball: Ideal for people with a height of 161 cm to 170 cm
• 75 cm ball: Ideal for people with a height of 171 cm to 185 cm

2 Comfort and Stability

To check the suitability of the ball, sit on it. Your thighs should be parallel to the floor and your feet should rest completely on the ground. If your knees are higher than your hips, it's worth considering a larger ball.

3 Purpose.

Consider what kind of exercises you will use the ball for. If you plan to do intense exercises, a larger ball may be a better choice, as it provides more stability.

4 Proper Inflation

Remember to keep the ball properly inflated. If it is too low or too high in firmness, it can affect your comfort and safety when exercising.

Gymnastic ball as a supplement to training

Gymnastic balls are an excellent addition to any workout routine. Thanks to their versatility, they can be used in strength training as well as in rehabilitation or stretching sessions. Here's how gym balls can be used effectively:

• Muscle strengthening: Gym balls engage stabilizing muscles, which is ideal for building strength and improving posture. Exercises such as ball planks and bridges help develop core muscles.
• Improve balance and coordination: Exercises on the ball develop balance and coordination, which is beneficial not only for athletes, but also for those working to improve overall fitness.
• Rehabilitation and stretching: Gym balls are used in rehabilitation to help restore full range of motion after injuries and to improve muscle flexibility.
• Workout variety: Adding a ball to your workout routine can add variety to your exercises, making them more effective and motivating you to train regularly.

General description - Exercise frequency and progression.

To achieve your training goals, proper planning of exercise frequency and progression is key. Here are some tips to help you effectively incorporate these elements into your training program.

• Exercise Frequency

Recommended number of sessions:

1. Beginners: 2-3 times per week to allow time for recovery.
2. Intermediate: 3-4 times a week, introducing variety in exercises.
3. Advanced: 4-6 times a week, including days for intense and lighter workouts.
4. Rest: It is extremely important to give your muscles time to recover. Plan at least one rest day a week and vary the types of workouts to avoid overtraining.

• Progression

1. Increasing load: Gradually increase the weight or resistance in exercises to stimulate the development of strength and muscle mass. Aim for small but regular progress.
2. Increasing repetitions and series: When exercises become too easy, add additional repetitions or increase the number of series. This will allow you to continue developing and avoid stagnation.
3. Variation in training: Introduce new exercises, change the order, intensity or duration of your workout. This will help keep you motivated and stimulate your muscles in different ways.
4. Monitor progress: Record your results regularly to watch your progress and adjust your training plan to suit your needs.

Remember that the key to success in training is regularity and the ability to adjust your plan to suit your abilities. Implementing the right exercise frequency and progression will allow you to successfully pursue your fitness goals.

Exercises with a gym ball

Below you will find a set of exercises for various muscle parts that you can perform with our EVI SPORT balls.

Each exercise is accompanied by instructions on how to perform it correctly.

Remember to warm up your muscles before each workout:

eBook - Warm-up before training

When exercising with a ball, we recommend that you choose the goal of your exercises - and then tailor the exercises to that goal. Exercises with the ball are most beneficial for the biceps/thigh muscles and the abdomen - but you can also train other parts of the body on them.

Examples of exercises with attribution to the corresponding muscle part:

• Squats with a ball - quadriceps muscles of the thigh.

Description: Stand with a slight stride, your back resting on a ball placed against the wall. Position your feet hip-width apart, toes pointing slightly outward. Bend your knees, lowering your hips down, as if you were sitting on an invisible chair. Keep your posture straight - don't arch your back. Return to the starting position, straightening your legs.

Series: 3

Repetitions: 12-15

Load required: no

• Toe climbs on a ball - calf muscles.

Description: Sit on the ball, feet on the floor. Raise your heels, standing on your toes, and hold for a moment, then lower your heels to the floor. Maintain your balance so you don't fall.

Series: 3

Repetitions: 15-20

Load required: no

• Hip push-ups on a ball - abdominal muscles and glutes.

Description: Lie down on a mat, place your legs on the ball. Push your hips upward in glute tension, hold the position for 1-2 seconds, then slowly return to the starting position. Maintain the tension of the buttocks.

Series: 3

Repetitions: 15-20

Load required: no

• Push-ups on a ball - abdominal muscles.

Description: Lie with your back on the ball, legs flat on the ground. Perform a tummy tuck with your hands behind your head to stabilize the movement. At the end of the abdominal muscle tense, hold the tension briefly, then slowly return to the starting position.

Series: 3

Repetitions: 15-20

Load required: no

• Pressing dumbbells on a ball - chest muscles.

Description: Lie on a ball, holding dumbbells at chest level. Press the dumbbells upward while straightening your arms, then return to the starting position. Keep your back in a stable position.

Series: 3

Repetitions: 12-15

Load required: yes (adjust the load according to your fitness level - it doesn't have to be professional dumbbells)

• Inverted stretches while lying on a ball - posterior shoulder muscles (back of the shoulders).

Description: Lie on the ball, holding dumbbells on the floor - at chest level. Press the dumbbells out to the sides while straightening your arms, then return to the starting position. Keep your back in a stable position.

Series: 3

Repetitions: 12-15

Load required: yes (adjust the load according to your fitness level - it doesn't have to be professional dumbbells)

• Pressing dumbbells overhead on a ball - shoulder muscles (arms).

Description: Sit on a ball, holding dumbbells at shoulder height. Press the dumbbells up over your head, then return to the starting position, controlling the movement.

Series: 3

Repetitions: 12-15

Load required: yes (adjust the load according to your fitness level - it doesn't have to be professional dumbbells)

• Forward arm raises on a ball - front shoulder muscles (front shoulders).

Description: Sit on a ball. Lift your arms forward, tensing your muscles, then return to the starting position.

Series: 3

Repetitions: 12-15

Load required: yes (adjust the load according to your fitness level - it doesn't have to be professional dumbbells)

• Raise your arms behind your head on a ball while sitting - triceps (arm triceps) muscle.

Description: Sit on a ball, holding a dumbbell behind your head. Straighten your arm behind your head upward, then return to the starting position. IMPORTANT: Keep your elbow stationary - only perform arm straightening.

Series: 3

Repetitions: 12-15

Load required: yes (adjust the load according to your skill level - it doesn't have to be professional dumbbells)

• Raise your arms behind your head on a ball lying down - triceps (arm triceps) muscle.

Description: Lie on a ball, holding a dumbbell above your head. Bend your arm behind your head, then slowly return to the starting position. IMPORTANT: Keep your elbow stationary - only perform arm straightening.

Series: 3

Repetitions: 12-15

Load required: yes (adjust the load according to your skill level - it doesn't have to be professional dumbbells)

• Arm flexion on a ball - biceps muscles of the arm (biceps).

Description: Lie on a ball, holding dumbbells. Perform arm flexions, lifting the dumbbells toward your shoulders, then slowly return to the starting position.

Series: 3

Repetitions: 12-15

Load required: yes (adjust the load to your fitness level - it doesn't have to be professional dumbbells)

• Arm flexion on a ball while sitting - biceps muscles of the arm (biceps).

Description: Sit on a ball, grab a dumbbell, put your elbow on your knee and bend it while holding the dumbbell. Maintain your balance.

Series: 3

Repetitions: 12-15

Load required: yes (adjust the load according to your fitness level - it doesn't have to be professional dumbbells)

• Plank on a ball - abdominal muscles

Description: Lean on your arms as shown in the video, put your legs on the ball increasing the tension on your arms. Maintain your balance in the plank position for 30-60 seconds (depending on your level). IMPORTANT: Keep your back straight - this will increase the effects of this exercise and reduce tension in the lower back.

Series: 1-3

Plank time: 30-60 seconds

Load required: no

Exercises on a gym ball are a great way to strengthen muscles throughout the body, improve balance and increase flexibility. Included in the program are exercises for various muscle groups - of course, these are just examples of exercises to do.

Enjoy the exercises and take care of your health!

Post-workout stretching is an essential component to help achieve progression.

Unstretched muscles remain in a state of tension, which can limit their full potential, even if it is not felt directly. Regular stretching allows muscles to relax, improving flexibility and mobility, which in turn translates into better training results and reduces the risk of injury.

For more information and tips on stretching, click here

eBook - Stretching after training

Are you ready for more inspiration and tools to take your training to the next level?

The EVI SPORT brand offers a wide range of ebooks and products to help you achieve your goals faster and more effectively.

Ebooks:

• Warming up before your workout
• Training with resistance bands for women (fabric and latex versions)
• Workout with POWER BADNS resistance bands for beginners and more advanced exercisers
• Training with resistance bands EXSPANDERS for everyone, from beginners to advanced (from 4kg to 100kg load)
• Training on a gym ball
• Massagers - how to properly perform a massage to relax muscles
• Stretching after training

Products:

And don't forget our assortment of sports equipment to help you get even more out of each workout. Choose from:

• Resistance bands
• Pull-up bar
• Push-up board
• Exercise squeezer
• Gym balls
• Trekking poles
• Massage balls and rollers

Take the first step toward your goals today!

Invest in your form and discover your full potential with EVI SPORT.

Check out our offer and get started right away!