More and more often, the air-filled balls are used in training. They are used in schools as well as in rehabilitation and physiotherapy training. And, of course, for workouts in the home gym.
Using an exercise ball has two advantages over other types of training. The first is the joint-gentle nature of the ball, the second is the high Effectiveness of the training.🏋🏼♀️
With the exercise ball training train you your whole body. It also addresses the deep muscles. Inter- and intramuscular coordination is improved, i.e. your muscles work more smoothly and "cooperate" better with each other.
An exercise ball is also a healthy way to sit: balls are often used in addition to a desk chair. Sitting on the ball reduces the Tension in your spine and strengthens at the same time the Muscles in the lower back.
In order to benefit from all these advantages, you must have the Inflate exercise ball - and not too little and not too much. I'll tell you how to do this today!
Table of contents
How can I inflate the exercise ball?
To inflate the exercise ball, you can use a Hand pump, a Floor pump (foot pump), a Bellows or a Electric pump use
It takes longer with a hand pump and bellows, but is easily doable. It's easier with the foot pump, with which the ball is inflated with just a few kicks (but not against the ball) filled with air.😁
With a Compressor inflating is even easier. You can get one for around 20 euros. Simply connect the compressor to the ball.
Depending on the model, you may need to connect the compressor to a Socket before you can inflate the exercise ball. The pump pumps automatic Air into the ball as soon as you press ON - inflating an exercise ball couldn't be easier!
Some balls are already equipped with an air pump. However, you can also inflate the exercise ball using the plastic tube supplied. However, this is very exhausting.😮💨
Since you regular need to pump up some air, it is worth investing in an air pump. It is not expensive and can be used for bicycles, other balls and air mattresses.
Like this model, which even comes with a Pressure monitor (pressure gauge).
Do you know this effective workout with exercise ball?
Inflate the exercise ball - this is how it is done correctly
Are you ready? Let's put some air in the ball.
Remove plug
The first step is the attempt to Stopper of the ball to pull out. As it is often stuck in the ball after use, this is sometimes difficult.
Use a Round nose pliers, that has a flattened surface or try it with your fingernails. But be careful not to damage the ball.☝🏼
Find suitable ball needle
Pay attention to whether the package contains a ball pin that is a kind of Adapter for inflation. This can be very useful when inflating. However, if you no longer have it, this is not a problem, as many air pumps already have their own adapter.
Attach ball needle and air pump
Once you have found the ball needle for your exercise ball, insert it into the hole. If the ball needle is no longer available, try the pump attachments to see which one you need. best into the hole fits
Inflate
Now, depending on the pump model, hand power, a lot of puffing, or a single button press is needed to get enough air into the ball.
Carefully pull the tip out of the ball and insert the stopper when your ball is inflated. Don't take too much time, otherwise escapes the Air and you have to pump again.🥲
The ball is rolled over the duration always lose some air. It is therefore important that you regularly check the pressure and top up the air.
How far to inflate the exercise ball?
Blow the ball at the beginning only to 80 percent on. The rubber is still quite hard, so it needs to be stretched. After about 24 hours the material has warmed up and stretched. You can still use the exercise ball Pump up further.😊
Depending on the type of use, you will need a different Degree of hardness. If you want to use it mainly for sitting, you should not inflate it too much.
The Pezziball can be used for sports activities, but should not have a high degree of hardness. Too much air in the ball can lead to uncontrolled movements.
- Do not fill in too much air
- Check the air pressure every 14 days and pump up if necessary
- Always check the comfort when sitting or exercising
- When sitting on the ball, the upper and lower legs should be at a 90 degree angle
How much bar for the sitting ball?
If you want to use the exercise ball as a sitting ball, depending on the model you can choose between 0.5 and 0.8 bar fill in.
The depth of the seat is determined by how much air is in the ball. For example, if the office desk is too high, a small amount of air in the ball can lead to a cramped posture lead.
However, if the ball is too full, it can slip and cause you to fall.😖
How much air pressure in the ball during training?
If you want to use a ball for your workout, you should make sure that it does not contain too much air, otherwise it will become too hard.
This can lead to tension in the spine. As a guide, you can use a value of 0.2 to 0.3 bar take. Rely a little on your instincts. The ball should contain enough air to make it comfortable to sit on.
Too little air can Exercises more difficult as you sink in deeply and it becomes much more difficult to stand up.
It is also more difficult to keep your balance with a ball that contains too much air. This is why a ball can quickly become unstable during activities. slip away and put you in danger.
It's also important to know if you'll be doing any additional strength exercises with weight with the ball. As you sink deeper into the ball with the added weight, it will also need more air. If you want, you can do it with this 3 butt exercises on the ball try.💪🏼
When does an exercise ball burst?
In fact, an exercise ball can be used due to too much tension burst. However, this won't happen if the ball is used as it should, so you don't have to worry about an unnecessary accident.
The danger exists above all if you have a Compressor are used. However, most adapters now come loose on their own under too much pressure. An exercise ball can also burst if it is inflated very hard and you sit on it with momentum.
In addition, contact with sharp objects should be avoided, as they can scratch the ball or even render it completely unusable.
How do I get the air out of the exercise ball?
Before the ball threatens to burst, you should let a little air out of the exercise ball.
- Loosen the stopper careful in the inflation port - but do not remove it
- Let out a little air.
- Once you feel it fits, press the plug firmly back into the ball.
- Done. A Test shows whether it is now optimal. If not, repeat the process.
Our conclusion
Inflating an exercise ball is not difficult. However, it is somewhat more difficult to find the perfect air pressure. This depends on the intended use of the ball and your body weight.
If you rely a little on your instincts, it will not be difficult to find the optimum air volume.
Have fun with your training 😊🩷
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more
