Magicfit | The Swiss ball

The Swiss ball in Magicfit sports halls: how a session and its benefits are taking place

The Swiss ball, often called stability ball, is an essential accessory in the world of physical fitness and occupies a place of choice in Magicfit sports halls.

This balloon, which seems simple at first sight, is actually an extremely versatile tool that allows you to work on many aspects of physical conditions.

In this article, we will dive into the world of Swiss ball, in detail how to carry out a typical session and exploring the many advantages it offers.

How is a session with the Swiss ball

1. Heating

Before immersing yourself in more intense exercises, a good heat is crucial. In Magicfit sports halls, heating is often a combination of dynamic movements and light lengthening. The coaches guide the participants through muscle activation exercises, such as the trunk rotations, lateral decreases and lengthening of the legs.

This allows not only to prepare the muscles, but also to reduce the risk of injuries.

2. Basic exercises

Once the heating is finished, the session usually starts with basic exercises. These movements aim to stabilize the muscles, often neglected in traditional training. For example, the gain on the Swiss ball is a very popular exercise.

By providing forearms or feet on the ball, the participants must maintain their body in a straight line, which intensely requires the muscles of the trunk. Other exercises, such as knee flexions and back extensions, complete this phase, allowing to strengthen the abdominal belt and the lower back.

3. Muscle strengthening

After the basic exercises, the session continues with muscle strengthening movements. One of the advantages of the Swiss ball is that it allows you to add a further challenge to traditional exercises.

For example, making squats with your back against the ball or pumps with your feet on the Swiss ball, increases not only the intensity of the exercises, but also involves further muscles to maintain balance. This global approach allows a more complete job on the musculature.

4. Balance

The Swiss ball is also an excellent tool for improving balance and proprioception. Exercises such as staying on the ball or performing balanced movements are often integrated into the sessions.

These exercises, although sometimes intimidated, are extremely useful for developing body stability. A better balance is not only essential for sports performance, but also plays a crucial role in the prevention of falls and injuries, especially in the elderly.

5. Back to calm

Finally, the session ends with a return to calm, an often underestimated, but essential step. This moment allows participants to recover and relax the required muscles. Specific stretching exercises can be performed with the Swiss ball, allowing to deepen the stretching of the muscles urged during the session.

The breathing exercises, often guided by the instructor, also provide stress and maintain relaxation.

The benefits of the Swiss ball

1. Improvement of posture

The regular use of the Swiss ball contributes to the strengthening of the trunk muscles, which improves posture. Good posture is essential to prevent back pain and improve general health.

By integrating the Swiss ball into your routine, you can help correct muscle imbalances and promote better body alignment.

2. Strengthen the deep muscles

The exercises carried out on the Swiss ball require the deep muscles that are often neglected in traditional training. This promotes better stability and functional strength that translates into better performance in other physical activities.

The athletes, in particular, will benefit from this approach, because it will improve the ability to generate power while maintaining balance.

3. Increase in flexibility

The Swiss ball also helps to improve flexibility. The dynamic movements made with the balloon allow you to effectively stretch the muscles.

For example, flexion and extension exercises with the ball can help to soften the hips and the lower back, the areas often extend into sedentary people.

4. Entertainment and variety

Another advantage of the Swiss ball is that it makes training sessions more fun. The variety of possible exercises keeps the motivation intact and avoids the monotony that can sometimes be established in a conventional training routine.

By integrating the Swiss ball, participants can explore new ways to move and challenge yourself, which can be particularly motivating.