Video: leg extension with fitball
Usually straightening the legs with the ball lying down is used to strengthen the muscles of the front surface of the thigh and stabilize the body muscles. It is most often used in fitness training, in power – limited, and only for beginners.
Purpose of the exercise
Exercise is mainly used to develop flexibility, mobility and the habit of stabilizing the hull. Hypertrophy of muscles in this way is not achieved, since the weight of the weights is too small.
Working muscles
The anterior surface of the thigh, the quadriceps, the adductor muscles of the thighs, the muscles-stabilizers of the body, partly the straight muscles of the press.
Exercise technique
The ball is selected by height. With an increase above 167 cm, the ball is chosen more than 50 cm. In principle, you can use a smaller ball, if the amplitude of movement in the hip joint does not allow to accept the initial position.
First, the ball rolls to itself, while sitting on the floor on the buttocks and placed it between the legs. Then the projectile should be clamped, reducing the lead. After that – lie on your back, and stabilize your back – the stomach is tightened so that the deflection in the lower back is gone, the back is stabilized. Then follow one movement to withdraw the legs in a position perpendicular to the floor.
In this case, the muscles of the press must come into tension, the same thing – the muscles of the front surface of the thigh. In the upper position, you should correct the ball in such a way that it is in a stable state, and do not “swing” from side to side, then forcefully cut the muscles of the inner thighs, so as not to lose control of the projectile.
Then the legs should be bent at the knee joint and lower the ball down, then – unbend, accentuated straining the muscles of the front surface of the thigh. After this, you must perform the required number of repetitions.
In the process of work, special attention should be paid to the position of the center of the body. The abdomen should remain tight, and the waist – stable.
Technical errors in the exercise are quite common, since the shell itself is inconvenient, and is often chosen without taking into account the growth and the degree of mobility of the joints:
lumbar lapping, back arch, to avoid this, it is necessary to control the position of the press;
insufficiently strong fixation of the ball with the legs, loss of control, drop of the projectile;
insufficient active thigh extension, incomplete amplitude of motion;
“Fixing” the ball off the floor, the rear of the hips and buttocks. This error occurs if a ball of too large diameter is selected, or if, when bending at the knee joint, the person also performs flexion in the hip
The number of repetitions in the exercise is chosen individually, usually it is high, from 15-20 repetitions in 3-4 sets. The movement is used as an auxiliary, and is usually performed at the end of the workout.