Air-filled balls are used frequently during training. They are used in school as well as in rehabilitation and physiotherapy training. And of course when working out in the home gym.
Using an exercise ball has two advantages over other types of exercises. The first reason is the gentle nature of the ball joint, and the second is the high effectiveness of the training.
Work out your entire body with the ball exercise. It also treats deep muscles. Muscle-muscular coordination is improved, i.e. your muscles work more smoothly and “collaborate” with each other better.
An exercise ball is also a hygienic seat: balls are often used in addition to an office chair. Sitting on a ball reduces tension in your spine while strengthening the muscles in your lower back.
In order to reap all these benefits, you need to inflate your exercise ball – not a little, not a lot. Today I will tell you how to do it!
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How do I inflate an exercise ball?
You can use a hand pump, floor pump (foot pump), inflator, or electric pump to inflate the exercise ball.
It takes more time with the hand pump and blower, but it can be done easily. It’s easier with a foot pump, so the ball is filled with air with just a few kicks.
Inflation is easier with the compressor. You can get one for about 20 euros. Simply attach the compressor to the ball. Depending on the model, you may need to plug the compressor into an outlet before you can inflate the exercise ball. The pump automatically pumps air into the ball by simply pressing the start button – inflating an exercise ball couldn’t be easier!
Be careful with the electric pump or compressor: if you fill the ball too much, it may explode! So turn off the pump in time.
Some balls are already equipped with an air pump. You can also inflate an exercise ball using the supplied plastic tube. However, this is very tiring.
Since you have to pump some air regularly, it is worth investing in an air pump. They are not expensive and can be used on bicycles, other balls and air mattresses. Such a model, which was even equipped with a pressure switch (sphygmomanometer).
Inflating a gymnastic ball – this is how it’s done right
are you ready? Let’s get some air in the ball.
Remove the plug
The first step is to try to separate the ball. Since it is often stuck in the ball after use, this is sometimes difficult.
Use needle-nose pliers with a flat surface, or try on your nails. But be careful not to damage the ball.
Find the right ball needle
Check to see if the package came with a ball needle, which is a type of inflation adapter. This can be very useful when inflating. If you don’t have it anymore, this is not a problem, because many air pumps already have their own adapter.
Attach ball needle and air pump
Once you find 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 fits the hole best.
Make sure the adapter is firmly seated in the slot and does not unwind on its own, or that there is no air escaping from the side.
Depending on the pump model, hand strength, a lot of inflation or one press of a button is required to get enough air into the ball.
When the ball is inflated, gently pull the tip of the ball and insert the stopper. Don’t take too long or else it will deflate and have to pump again.
The ball will always lose some air over time. It is therefore important that you regularly check the pressure and air filling.
How well does the exercise ball inflate?
Inflate the ball by only 80 percent at first. The rubber is still very stiff, so it needs to be stretched. After about 24 hours, the material will heat up and stretch. You can inflate the exercise ball more.
Depending on the type of use, you need a different degree of hardness. If you want to use it mainly for sitting, you should not inflate it too much.
The pezzi ball can be used for sporting activities, but it doesn’t have to be too stiff here either. Too much air in the ball can cause the movements to stop uncontrollably.
- Don’t fill up too much air
- Check the air pressure every 14 days and pump it up if necessary
- Always check for comfort when sitting or exercising
- When sitting on the ball, your thighs and lower legs should be at a 90-degree angle
How much is a sitting ball bar?
If you want to use the exercise ball as a sitting ball, you can choose from 0.5 and 0.8 bar or not
Seat depth is determined by the amount of air in the ball. If the table is too high, a small amount of air in the ball can lead to a cramped position. However, if the ball is too full, it may slip and cause you to fall.
What is the air pressure in the ball during training?
If you want to use an exercise ball, you have to make sure that it doesn’t have a lot of air, or else it will become very hard. This can cause spinal tension. As a guide, you can enter a value 0.2 to 0.3 bar Takes. Trust your feelings a little bit. The ball should have enough air to be comfortable to sit on.
Too little air can make exercise more difficult because you’re diving too deep and getting up is more difficult.
Also, it is difficult to balance with a ball with a lot of air. Therefore, during activities, the ball can slip away quickly and endanger you.
It is also important to know if you will be doing additional strength exercises with the ball. As you sink more into the ball due to the extra weight, it also needs more air. If you like, you can try the three butt exercises on the ball.
When does the exercise ball explode?
In fact, an exercise ball can explode due to too much tension. But this does not happen when the ball is used as it should, so you do not have to worry about an unnecessary accident.
The risk is especially high if you use a compressor. However, now most adapters come off on their own under heavy pressure, and the exercise ball can also explode if it’s inflated too hard and you put your weight on it with momentum.
In addition, contact with sharp objects should be avoided, as they can scratch the ball or make it completely unusable.
How do I get air out of an exercise ball?
Before the ball threatens to explode, you should let some air out of the exercise ball.
- Carefully unscrew the plug into the inflation hole – but do not remove it
- Let some air.
- Once you feel it fits, push the stopper back into the ball firmly.
- Been completed. The test shows whether it is optimal now. If not, repeat the process.
Inflating an exercise ball is not difficult. Finding the perfect air pressure is a little trickier. 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 optimal amount of air.
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