Fitness Programs

The swiss ball (swiss ball or fitball) is a tool created within the unstable spherical Kinesiology and rehabilitation, but its many applications make it an ideal tool for preparing for natural variation in the gym as the “classic” muscle strengthening exercises.

The diameters of the ball are variable. The choice of the diameter must be made according to the height of the person who uses it.
Keep in mind that the diameter is more correct to sit on the ball that allows a right angle between the thighs and legs.
The ball must be well puffed and the surface on which rests the ball must not be slippery.

Both qualities that defects of this form of training revolve around its natural instability.

The instability of the ball it requires continuous postural adjustments, necessary to maintain balance. These adjustments are made primarily of accessory muscles that are often not involved in normal muscle strengthening exercises.

The instability of the ball also an advantage, however, may represent a hazard if the subject has no practical use of the tool.

Physical Workout

Balance (by reducing the base of support in situations static and dynamic)

Flexibility / Mobility joint (at the expense of all the muscle and joint)

Posture (by strengthening the muscles toned)

Strength (especially the muscles of the trunk and abdomen)

Coordination / motor control

Muscle strengthening

The Swiss ball exercises are particularly useful for athletes practicing sport where balance plays an important role. The base (the number of points of contact with the floor and the area bounded by them) should always be taken into account in these sports. Indeed, there is an inverse relationship between the base and the activation of the stabilizer muscles. A major strength of the stabilizer muscles results in increased stability of the joints which in turn results in a greater recruitment of muscles involved in the exercise primarily due to decreased inhibition by the structures that protect the joints (proprioceptors).

The use of the swiss ball can also be adapted to cardiovascular or resistance training. Particularly useful is its use in training the abdominal muscles. In addition to allowing a greater range of movement, the swiss ball makes it possible to simultaneously train all the muscles of the abdominal pressure.

Finally, the elasticity of the swiss ball can be of great help to all those who are forced to maintain a sitting position for several hours during the day. In addition to improving balance and posture thanks to its elasticity the swiss ball is able to return the body weight in the form of a push relaxing which helps to reinvigorate the intervertebral discs.