In modern society, physical inactivity has become a real problem. Sedentary work, a sedentary lifestyle, lack of time for sports - and now, problems with the spine, joints begin, excess weight appears. A gymnastic ball - fitball can come to the rescue. This simple item helps to relieve tension in muscles and joints, fifteen minutes a day is enough. To get the most out of your exercise, you need to properly inflate the ball.
Necessary
pump
Instructions
Step 1
Use a pump with a dedicated valve-type orifice tip to inflate the ball. Inflating the ball with your mouth is quite difficult, however, you can try, but you are unlikely to achieve the desired elasticity. If you purchased a gymnastic ball for a small child, be sure to wash it with soap and water or wipe it with rubber and plastic disinfectants before inflating.
Step 2
If you brought the ball from the street, then do not rush to inflate it. Let it sit for two hours. Once it warms up to room temperature, proceed with the inflation process.
Step 3
Screw the pump tip onto the hole on the ball and start pumping air. There is no need to try to inflate the ball to the diameter indicated in the instructions: 85-95% will be quite enough for comfortable and productive exercises. Gym balls are made of materials with a high degree of elasticity, so they stretch a little over time.
Step 4
Some gymnastic ball models do not have a safety valve that can be closed and opened at any time. In order to inflate such a projectile, you need a pump with a needle. Insert the needle into the nipple and start the inflation process as usual.
Step 5
To understand if you have inflated the ball correctly, press on it with your hand with minimal effort: it should bend by two to three centimeters. If you inflate the ball too much (over the size indicated by the manufacturer on the package), then it will be difficult for you to maintain balance on it. Conversely, if the ball is inflated weakly, then you will not get the proper effect on the muscles of the body and the necessary massage (if the ball is with pimples).
Step 6
If during exercise you feel that you need to pump up the ball a little, repeat the above procedure. Try not to release air from the projectile at the time of pump attachment.
Step 7
If the ball is too hard for you to balance, open the safety valve (or insert a needle) and release the air. If the ball deflates quickly during exercise, check the quality of the safety valve.
