How to Create Inspirational Workout Programs Using Wellness Ball and Balance Pads
The Wellness Ball and Balance Board are familiar little equipment, found in all fitness centers but often underutilized and unknown. In this article, we will introduce them and tell you how to use them and create interesting training programs for different customer needs.
Wellness Ball Origins
The wellness ball, also known as a "fitness ball," dates back to 1963 when the Italian petrochemical maker, Aquilino Cusani, produced balls that were able to resist punctures through a precise molding process. It was later used in physical therapy in England and Switzerland. Due to the extraordinary results obtained, it has become a “must-have” for physical therapy, yoga, Pilates and postural gymnastics training programs.
The wellness ball, also known as a "fitness ball", dates back to 1963, when an Italian petrochemical maker, Aquilino Cusani, produced balls capable of resisting punctures thanks to a precise molding process.
It is still used today in all-around activities and can also be found in many other areas: athletic training, muscle building, and an alternative solution to the classic office chair.
The exercise ball is made of special materials that provide optimum stability, grip and flexibility during training. The innovative mixture that it consists of makes it explosion-proof, ensuring the safety and durability of the exercises over time. Available in two sizes: 55cm or 65cm diameter. The diameter of the model chosen depends on the weight of the user.
Benefits of playing the ball
There are many benefits to using an exercise ball in training programs, including:
SOLUTION TO EXERCISE AT HOME: The exercise ball allows you to train without having to use mechanical equipment and without having to go to the gym.
EASY TO STORE AND PORT: Small in size, easy to inflate and quick to store, the wellness ball can be carried wherever you want. Plus, these features make it an indispensable tool for any trainer who creates custom exercises for their clients, at home or in the garden.
IMPROVED COORDINATION AND FOREIGN CONCEPT: As the exercise ball is an unstable base, it constantly engages all the deep muscles of the body to stay balanced. For this reason, the Wellness Ball affects not only the muscles, but also the nervous system, which must constantly focus on maintaining the balance of the body during exercises.
How to use the exercise ball
As we've seen, the exercise ball offers several possible uses:
Rehabilitation: It was born as a tool to rehabilitate and improve the situation. Its ability to contact the nervous system and the musculoskeletal system simultaneously makes its use essential in many rehabilitation programs.
Holistic Activities In Yoga as in Pilates, the Wellness Ball can be used as a support base or tool to improve and assist posture in certain situations typical of these disciplines.
General and private physical preparation: ideal material for strengthening the heart and much more. Many athletic trainers include its use in training programs for amateur and professional athletes. It is an ideal unstable base on which to perform specific exercises for muscle endurance and hypertrophy (for example, exercises with dumbbells performed on a health ball or push-ups with the feet on them). It is also frequently used in job training activities. Several studies show that postural muscles are more tense during exercises that include using a wellness ball as support.
Injury prevention: Rehabilitation programs that state its use are now widespread, and several studies prove that greater control of the heart can prevent the risk of injury during physical activity. This not only improves muscle coordination, but also improves muscle coordination.
Use for Stretching: The wellness ball is excellent for stretching exercises, especially for users who find it difficult to lie on the floor or maintain certain positions (eg, for the elderly or those with speech ability).
What is a balance board?
As with the exercise ball, the balance pad was also created to serve as a postural rehabilitation tool.
Small, lightweight and easy to use, the Balance Cushion is ideal for developing proprioception, balance and neuromuscular coordination. The balance pillow is a rectangle a few centimeters high, made of comfortable material that provides an ideal surface for many exercises and can support almost any part of the body.
Balance board benefits
Using a Balance Pad can provide several benefits:
Improving stability and body absorption: With its shape and configuration, the balance board is an unstable support surface that helps improve stability and balance when performing exercises in a standing position.
SUITABLE FOR EVERYONE AND MANY ACTIVITIES Using a balance pillow is suitable for everyone. Kids, adults, professional athletes and beginners who want to take on the world of fitness. The balance pad can be used in rehabilitation and rehabilitation, both in the weight room and during comprehensive activities and functional training.
How to use Balance Pad
There are different ways to use Balance Pad:
Rehabilitation and Rehabilitation: As we have seen, its use in rehabilitation is widespread. It is an ideal support surface for exercises with a load on one or two feet but also for exercises of the upper extremities, where the load is placed between the hands / elbows on the balance pad.
Comfortable support base: The balance pillow is a comfortable base for the body to perform specific exercises. Ideal for stretching and yoga, but also for supporting the elbows and knees during training sessions, it is a comfortable pillow to use during the recovery phase to rest the head and/or lower back.
Training on unstable equipment improves internal and muscular coordination to better respond to external stimuli.
Physical Preparation and Functional Training: Many trainers use the balance board in their training programs to build strength and improve balance and coordination. Training on unstable equipment improves intramuscular and intramuscular coordination to better respond to external stimuli. During functional training, a balance pad is used to intensify it. Just try to keep the plank position on the floor or on the balance pillow, you will feel more fatigue and muscle activation.
Training programs with health ball and balance board
Try to perform both training programs with these two pieces of equipment. The programs last for 20 minutes and are geared towards two goals, the first will improve your health, and the second is bodybuilding.
1. Be healthy
- squat balance cushion
- A crisis in wellness football coaching
- Balance on one leg on the balance board (20 seconds on each side)
- Stretching the bust in a lying position in the Wellness Ball Training
- Alternating lunge forward on the balance board
- Alternate leg raises, lie on your back, foot on a wellness ball
- Stretching each position for 30" 15" recovery between workouts:
- Stretching the hamstrings when sitting on a wellness ball
- Health ball seated adductor stretch (30 inches per side)
- Lengthening the spine lying on your stomach on the wellness ball
- Ilio-psoas lengthening, with the knee resting on a balance pad (30 inches on each side)
- Bath position on balance pillow (30 inches each side)
2. Be strong
Repeat this circuit twice, performing 40 seconds of the exercise and 20 seconds of recovery for each movement and an additional minute of rest between the first and second sequences.
- squat balance cushion
- Lie on your back, pass the wellness ball exercise from hands to feet
- Hands bent on the balance board (20 seconds on each side)
- Bulgarian squat with the back foot on the wellness ball (20 seconds per side)
- Side slits on the balance cushion
- Raising the pelvis with the feet on the health ball
- Stretching each position for 30" 15" recovery between workouts:
- Stretching the hamstrings sitting on the health ball training
- Health ball seated adductor stretch (30 inches per side)
- Lengthening the spine lying on your stomach on the wellness ball
- Ilio-psoas lengthening, with the knee resting on a balance pad (30 inches on each side)
- Bath position on balance pillow (30 inches each side)