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Toma nota de este entrenamiento integral con la Fit Ball [Eng - Esp] by belug

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hive-189157 · @belug ·
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Toma nota de este entrenamiento integral con la Fit Ball [Eng - Esp]
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[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeibecy7yuqowalmjbmpzd7cey5gsky5jz422o4jg6xsrs7yfhelonu/)](https://3speak.tv/watch?v=belug/iqfffpme)

▶️ [Watch on 3Speak](https://3speak.tv/watch?v=belug/iqfffpme)

</center>

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![Copia de COLUMBUS DAY 2018.png](https://files.peakd.com/file/peakd-hive/belug/241tjfKKPrzMYN8kWNVpZQzHD2WQmzY5J4GSreLdy7xiSPuF3rE2HuRHGBkB29LDZen17.png)


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### Español

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# Toma nota de este entrenamiento integral con la Fit Ball
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Hola mis queridos amigos de Full Deportes!! Estoy muy entusiasmada porque hoy les traigo no solo un entrenamiento nuevo, sino que hice una edición con un nuevo editor (pueden ver el nombre al final del post), que hasta me permitió revisar si mi video pasaba la prueba de Derechos de Autor con sus sonidos, claro que la pasó, jeje.

En esta ocasión entrenaremos con la *fit ball*, esa pelota gigante que vemos en muchas salas de Yoga, Pilates, en gimnasios y demás. Esta será una práctica muy dinámica enfocada en la actividad muscular, del Yoga sólo tomé los fundamentos para las líneas del cuerpo, lo que siempre permite proteger las articulaciones.


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### English

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# Take note of this all-round workout with the Fit Ball
________

Hello my dear friends of Full Deportes! I'm very excited because today I bring you not only a new workout, but I did an edit with a new editor (you can see the name at the end of the post), which even allowed me to check if my video passed the Copyright test with its sounds, of course it did, hehe.

This time we will train with the *fit ball*, that giant ball that we see in many Yoga and Pilates rooms, in gyms and so on. This will be a very dynamic practice focused on muscular activity, from Yoga I only took the basics for the body lines, which always allows to protect the joints.


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![IMG_5502.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432WHziCJAYWFicqUzUiqnAwYrqqqttfyWZj92N4pqQXZppV8YLPThrx8Xqv6t1zJBL5.jpeg)

![IMG_5503.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432WsnvjDoersAf3Nep3txiagNnhEgPxA8N8WgLp3gDv2NsyzZFEUhsUDL63v3ZhF5gc.jpeg)

![IMG_5504.jpeg](https://files.peakd.com/file/peakd-hive/belug/242s84F9yyh5XzcwcwYdFTfZCjxLZ1guxeAS4jmCPQKRcroSznJaPJNPbY6kyz25PTsji.jpeg)

![IMG_5505.jpeg](https://files.peakd.com/file/peakd-hive/belug/243BuTRdtMtQ9DPBDe4keyDyXKTFx5pEMeHAqdnBdCZ3EXvkYRgtPzsyhDdqtDdQDvEzC.jpeg)

![IMG_5506.jpeg](https://files.peakd.com/file/peakd-hive/belug/242s7dHUJjgxZcFBpbUbVYrUCSUUkNrPmn7JEUgcXDg9ACn6JvXvwG3R4omrd8iBBaFVS.jpeg)

![IMG_5507.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432Wid54tuKi3sPF84wVYuHyPqSDtdkPACzvEM7SfnAnH9sQ81jNMLgTjqrrHLZKufmL.jpeg)

![IMG_5508.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432Wo44NbxACfmvUpxHmbSGjDLGyiJYJgPUZnWvVydfaagAYSjkp1h4N6YaWLc9m3Swi.jpeg)

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## Entrenamiento completo

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Es, como les comento, un entrenamiento muy completo con un claro hincapié en abdominales, un grupo muscular que me encanta trabajar. Como calentamiento yo misma había tenido una caminata de 50 minutos, así que habiendo realizado la parte cardio, tocaba la anaeróbica. 

Hacía meses que no realizaba una de estas prácticas y me puso muy contenta ver que no solo la pude hacer, sino que la disfruté, no me cansé, y no quedé con dolor muscular, así que las prácticas de Yoga son efectivas para mantener el estado físico, **¡comprobado!**, jeje.

En el entrenamiento con la Fit Ball también verán trabajo de piernas (aductores y cuádriceps), glúteos y espalda baja, y un estiramiento también con este elemento. Igualmente, algo que tiene esta pelota, es que por lo general, casi todo el cuerpo se activa al utilizarla, esto se puede ver con claridad en el trabajo de piernas, y es que al ser un elemento esférico, es como que los diferentes músculos deben estar “alerta” para no perder a la pelota.



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## Complete training

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It is, as I said, a very complete workout with a clear emphasis on abs, a muscle group that I love to work. As a warm-up I myself had had a 50-minute walk, so having done the cardio part, it was time for the anaerobic part.

It had been months since I had done one of these practices and I was very happy to see that not only I could do it, but I enjoyed it, I did not get tired, and I was not left with muscle pain, so Yoga practices are effective to maintain fitness, **proved!**, hehe.

In the workout with the Fit Ball you will also see leg work (adductors and quadriceps), glutes and lower back, and stretching also with this element. Also, something that has this ball, is that in general, almost the whole body is activated when using it, this can be seen clearly in the leg work, and is that being a spherical element, it is like the different muscles must be "alert" not to lose the ball.

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![IMG_5509.jpeg](https://files.peakd.com/file/peakd-hive/belug/243Btux4KKK2pcgDx1JRSnkBCjehSrcUensfKjrZkyAuGgb99WaTvy3h4Qp1DtuJrHQrr.jpeg)

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![IMG_5518.jpeg](https://files.peakd.com/file/peakd-hive/belug/243MJ7oDRXzzTYSeexiKiVL5JoPz7Nj3zBqSvXz12SwMraztZwkvcnMeoYtiDEabioJqr.jpeg)

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## Siempre recuerda que estás respirando cuando entrenas

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Este entrenamiento tuvo una duración de 25 minutos, que reduje a 3 minutos en tiempos de reproducción que rozan los x4. Y es que aunque era anaeróbico, no pude evitar seguir con respiraciones pausadas e inhalar y exhalar conscientemente en las extensiones y contracciones respectivamente al momento de entrenar. 

Esto es algo que recomiendo hacer siempre, ya que es terapéutico para la mente y el cuerpo, debido a que nos permite trabajar intensamente pero sin agotar nuestra capacidad pulmonar ni sobre exigir a nuestro corazón.



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## Always remember that you are breathing when you train.

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This workout was 25 minutes long, which I cut down to 3 minutes in playback times bordering on x4. Even though it was anaerobic, I couldn't help but follow with slow breaths and consciously inhaling and exhaling on extensions and contractions respectively when training.

This is something I always recommend doing, as it is therapeutic for the mind and body, because it allows us to work intensely but without exhausting our lung capacity or overtaxing our heart.

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![IMG_5519.jpeg](https://files.peakd.com/file/peakd-hive/belug/243BuTRdtLaA6YWsqxJhNfvSh3MpgrtuUeaYZP7Uw4HLHw79LTCCCv8xowpTJeGUdBYXX.jpeg)

![IMG_5518.jpeg](https://files.peakd.com/file/peakd-hive/belug/243MJ7oDRXzzTYSeexiKiVL5JoPz7Nj3zBqSvXz12SwMraztZwkvcnMeoYtiDEabioJqr.jpeg)

![IMG_5520.jpeg](https://files.peakd.com/file/peakd-hive/belug/243g5EVCX6kxBF98DTmjoFLToEJ7xsNXsrTFjrsnMwcu4fs1UtKJGFUWwkQysKY8RK9uC.jpeg)

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## Tips

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A continuación realizaré una lista con consejos que considero no solo interesantes, sino también importantes para proteger al cuerpo de posibles lesiones al utilizar la pelota:

- Siempre revisa tus puntos de apoyo: si son tus pies o tus manos, ten en cuenta que la totalidad de la planta del pie que te sostiene está en el piso bien apoyada, lo mismo con la palma de las manos.

- Cuando tomes la pelota con tus pies, revisa que el agarre sea homogéneo, es decir, no hagas más fuerza con la punta de los pies por ejemplo, de hecho, es mejor tomar la pelota con los arcos del pie y el pie podría estar en *flex*.

- Al estar recostado sobre el piso, revisa que toda tu espalda esté tocando la superficie, desde la zona lumbar hasta la espalda alta. 

- Aquí lleva el mentón levemente hacia el pecho para que no cometas el error (es totalmente inconsciente, uno no se da cuenta de que está haciendo esto) de intentar sostener a tu cuerpo con la parte baja de tu cráneo.

- Intenta mantener siempre activos tus abdominales, no solamente porque podrás hacer un mejor entrenamiento de los mismos, sino que al activar abdomen, se integra todo el cuerpo, esto permite protegerse de lesiones ante la inestabilidad que puede generar la esfera, en especial en las primeras prácticas, cuando estamos aprendiendo a dominarla.


**Mis queridos amigos, mis hivers del corazón, espero que tengan un bonito día de entrenamiento. ¡Yo me despido por hoy!**




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## Tips

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The following is a list of tips that I consider not only interesting, but also important to protect the body from possible injuries when using the ball:

- Always check your points of support: whether they are your feet or your hands, make sure that the entire sole of the foot that supports you is well supported on the floor, the same with the palm of your hands.

- When you take the ball with your feet, check that the grip is homogeneous, i.e. do not make more force with the tip of your feet for example, in fact, it is better to take the ball with the arches of the foot and the foot could be in *flex*.

- When lying on the floor, check that your whole back is touching the surface, from your lower back to your upper back.

- Here bring your chin slightly towards your chest so that you don't make the mistake (it's totally unconscious, you don't realize you're doing this) of trying to support your body with the lower part of your skull.

- Try to always keep your abdominals active, not only because you will be able to do a better training of them, but also because by activating the abdomen, the whole body is integrated, this allows you to protect yourself from injuries due to the instability that the sphere can generate, especially in the first practices, when we are learning to master it.


**My dear friends, my hivers of the heart, I hope you have a nice day of training, I say goodbye for today!**

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![IMG_5501.jpeg](https://files.peakd.com/file/peakd-hive/belug/243BuNzK2ujufHo1BQneDMMehw23pXoo3ke4Ckb7c4XNcmAtcd9VtgWbXwV6rnew1QVLD.jpeg)

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Espero que les guste!!

**Que sigan hermoso este día y muchas gracias por estar aquí!**

***Con cariño,***

***@belug***

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I hope you like it!

**I send you love and a big hug and thanks a lot for being here!**

***With love,***

***@belug***


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<sub>**Datos de edición**</sub>
<sub>Dispositivo: Logitech BRIO</sub>
<sub>Banner: Canva y PicsArt</sub>
<sub>Aplicación de edición: Filmora (versión de pago)</sub>
<sub>Traducción: DeepL</sub>
<sub>Música: Your Feelings / Memories / Midnight</sub>
<sub>Músico: Bolth and The Ølivers / Lux-Inspira / Muspace</sub>


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<sub>**Edition data**</sub>
<sub>Device: Logitech BRIO</sub>
<sub>Banner: Canva and PicsArt</sub>
<sub>App for video edition: Cap Cut</sub>
<sub>Translation: DeepL</sub>
<sub>Music: Your Feelings / Memories / Midnight</sub>
<sub>Musician: Bolth and The Ølivers / Lux-Inspira / Muspace</sub>


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<center>![FOLLOW_ME__2_-removebg-preview.png](https://images.hive.blog/DQmZZhbqDhHinQnsfQbystciPh1Q9Nad29aNHGfzfH1i99K/FOLLOW_ME__2_-removebg-preview.png)</center>


![1.png](https://images.hive.blog/DQmPamu4hzQV5i96mMooVxX1vUmWduKpnB7kdfPQRwvq8Nr/1.png)

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Estoy muy entusiasmada porque hoy les traigo no solo un entrenamiento nuevo, sino que hice una edición con un nuevo editor (pueden ver el nombre al final del post), que hasta me permitió revisar si mi video pasaba la prueba de Derechos de Autor con sus sonidos, claro que la pasó, jeje.\r\n\r\nEn esta ocasión entrenaremos con la *fit ball*, esa pelota gigante que vemos en muchas salas de Yoga, Pilates, en gimnasios y demás. Esta será una práctica muy dinámica enfocada en la actividad muscular, del Yoga sólo tomé los fundamentos para las líneas del cuerpo, lo que siempre permite proteger las articulaciones.\r\n\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n### English\r\n\r\n_____\r\n\r\n# Take note of this all-round workout with the Fit Ball\r\n________\r\n\r\nHello my dear friends of Full Deportes! I'm very excited because today I bring you not only a new workout, but I did an edit with a new editor (you can see the name at the end of the post), which even allowed me to check if my video passed the Copyright test with its sounds, of course it did, hehe.\r\n\r\nThis time we will train with the *fit ball*, that giant ball that we see in many Yoga and Pilates rooms, in gyms and so on. This will be a very dynamic practice focused on muscular activity, from Yoga I only took the basics for the body lines, which always allows to protect the joints.\r\n\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n______\r\n\r\n\r\n![IMG_5502.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432WHziCJAYWFicqUzUiqnAwYrqqqttfyWZj92N4pqQXZppV8YLPThrx8Xqv6t1zJBL5.jpeg)\r\n\r\n![IMG_5503.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432WsnvjDoersAf3Nep3txiagNnhEgPxA8N8WgLp3gDv2NsyzZFEUhsUDL63v3ZhF5gc.jpeg)\r\n\r\n![IMG_5504.jpeg](https://files.peakd.com/file/peakd-hive/belug/242s84F9yyh5XzcwcwYdFTfZCjxLZ1guxeAS4jmCPQKRcroSznJaPJNPbY6kyz25PTsji.jpeg)\r\n\r\n![IMG_5505.jpeg](https://files.peakd.com/file/peakd-hive/belug/243BuTRdtMtQ9DPBDe4keyDyXKTFx5pEMeHAqdnBdCZ3EXvkYRgtPzsyhDdqtDdQDvEzC.jpeg)\r\n\r\n![IMG_5506.jpeg](https://files.peakd.com/file/peakd-hive/belug/242s7dHUJjgxZcFBpbUbVYrUCSUUkNrPmn7JEUgcXDg9ACn6JvXvwG3R4omrd8iBBaFVS.jpeg)\r\n\r\n![IMG_5507.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432Wid54tuKi3sPF84wVYuHyPqSDtdkPACzvEM7SfnAnH9sQ81jNMLgTjqrrHLZKufmL.jpeg)\r\n\r\n![IMG_5508.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432Wo44NbxACfmvUpxHmbSGjDLGyiJYJgPUZnWvVydfaagAYSjkp1h4N6YaWLc9m3Swi.jpeg)\r\n\r\n____\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n## Entrenamiento completo\r\n\r\n_______\r\n\r\n\r\n\r\nEs, como les comento, un entrenamiento muy completo con un claro hincapié en abdominales, un grupo muscular que me encanta trabajar. Como calentamiento yo misma había tenido una caminata de 50 minutos, así que habiendo realizado la parte cardio, tocaba la anaeróbica. \r\n\r\nHacía meses que no realizaba una de estas prácticas y me puso muy contenta ver que no solo la pude hacer, sino que la disfruté, no me cansé, y no quedé con dolor muscular, así que las prácticas de Yoga son efectivas para mantener el estado físico, **¡comprobado!**, jeje.\r\n\r\nEn el entrenamiento con la Fit Ball también verán trabajo de piernas (aductores y cuádriceps), glúteos y espalda baja, y un estiramiento también con este elemento. Igualmente, algo que tiene esta pelota, es que por lo general, casi todo el cuerpo se activa al utilizarla, esto se puede ver con claridad en el trabajo de piernas, y es que al ser un elemento esférico, es como que los diferentes músculos deben estar “alerta” para no perder a la pelota.\r\n\r\n\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n## Complete training\r\n\r\n_______\r\n\r\n\r\n\r\nIt is, as I said, a very complete workout with a clear emphasis on abs, a muscle group that I love to work. As a warm-up I myself had had a 50-minute walk, so having done the cardio part, it was time for the anaerobic part.\r\n\r\nIt had been months since I had done one of these practices and I was very happy to see that not only I could do it, but I enjoyed it, I did not get tired, and I was not left with muscle pain, so Yoga practices are effective to maintain fitness, **proved!**, hehe.\r\n\r\nIn the workout with the Fit Ball you will also see leg work (adductors and quadriceps), glutes and lower back, and stretching also with this element. Also, something that has this ball, is that in general, almost the whole body is activated when using it, this can be seen clearly in the leg work, and is that being a spherical element, it is like the different muscles must be \"alert\" not to lose the ball.\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n\r\n______\r\n\r\n\r\n![IMG_5509.jpeg](https://files.peakd.com/file/peakd-hive/belug/243Btux4KKK2pcgDx1JRSnkBCjehSrcUensfKjrZkyAuGgb99WaTvy3h4Qp1DtuJrHQrr.jpeg)\r\n\r\n![IMG_5510.jpeg](https://files.peakd.com/file/peakd-hive/belug/243MJ7dwC6LfpJK2hDzwjno2vmDW7Rw2k45LeLVkqxCtPHhyiuce9MWSxUsxgp1v8x1ei.jpeg)\r\n\r\n![IMG_5511.jpeg](https://files.peakd.com/file/peakd-hive/belug/243MHujNsRnmupfej5cMdbGYCup6ruvhWJZ4nRQ6N7fQ1ZhSfJNNPusDY5jFFTiNcmG8H.jpeg)\r\n\r\n![IMG_5512.jpeg](https://files.peakd.com/file/peakd-hive/belug/243WghjU4V3sVortQjPJSz8yYuvN7ef7u9iCfWMbzH7Biht7hh6WAnWoPhwGADw516eFz.jpeg)\r\n\r\n\r\n![IMG_5514.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432WWYAxG2iPjox2zpSzjv7cH4RNLxduLLf1YneeNWmYtFZerRjbiJ8XPo6Ur6zsTsaZ.jpeg)\r\n\r\n![IMG_5515.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432WicjXArxaUdDMpZ89XhiV34pXCX7T9PdrTieVVM9rpsNkG7SdDw7G7fgiLLC8dxKz.jpeg)\r\n\r\n![IMG_5516.jpeg](https://files.peakd.com/file/peakd-hive/belug/241tn61gvths7Asqu9DtLUCKixoEd6WcHyqJpWt2bMnqYnd9NNnaBcKFQfr7TiDVTVsFn.jpeg)\r\n\r\n![IMG_5517.jpeg](https://files.peakd.com/file/peakd-hive/belug/243MJ7dwC3RKKWDz3J9NRmi4mVLB9N1pw6N2gDHzWVS9PxekEG3F1UjnYTNYTmiTJf1Mj.jpeg)\r\n\r\n![IMG_5518.jpeg](https://files.peakd.com/file/peakd-hive/belug/243MJ7oDRXzzTYSeexiKiVL5JoPz7Nj3zBqSvXz12SwMraztZwkvcnMeoYtiDEabioJqr.jpeg)\r\n\r\n_________\r\n\r\n\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n## Siempre recuerda que estás respirando cuando entrenas\r\n\r\n_____\r\n\r\n\r\nEste entrenamiento tuvo una duración de 25 minutos, que reduje a 3 minutos en tiempos de reproducción que rozan los x4. Y es que aunque era anaeróbico, no pude evitar seguir con respiraciones pausadas e inhalar y exhalar conscientemente en las extensiones y contracciones respectivamente al momento de entrenar. \r\n\r\nEsto es algo que recomiendo hacer siempre, ya que es terapéutico para la mente y el cuerpo, debido a que nos permite trabajar intensamente pero sin agotar nuestra capacidad pulmonar ni sobre exigir a nuestro corazón.\r\n\r\n\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n## Always remember that you are breathing when you train.\r\n\r\n_____\r\n\r\n\r\nThis workout was 25 minutes long, which I cut down to 3 minutes in playback times bordering on x4. Even though it was anaerobic, I couldn't help but follow with slow breaths and consciously inhaling and exhaling on extensions and contractions respectively when training.\r\n\r\nThis is something I always recommend doing, as it is therapeutic for the mind and body, because it allows us to work intensely but without exhausting our lung capacity or overtaxing our heart.\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n________\r\n\r\n\r\n![IMG_5519.jpeg](https://files.peakd.com/file/peakd-hive/belug/243BuTRdtLaA6YWsqxJhNfvSh3MpgrtuUeaYZP7Uw4HLHw79LTCCCv8xowpTJeGUdBYXX.jpeg)\r\n\r\n![IMG_5518.jpeg](https://files.peakd.com/file/peakd-hive/belug/243MJ7oDRXzzTYSeexiKiVL5JoPz7Nj3zBqSvXz12SwMraztZwkvcnMeoYtiDEabioJqr.jpeg)\r\n\r\n![IMG_5520.jpeg](https://files.peakd.com/file/peakd-hive/belug/243g5EVCX6kxBF98DTmjoFLToEJ7xsNXsrTFjrsnMwcu4fs1UtKJGFUWwkQysKY8RK9uC.jpeg)\r\n\r\n![IMG_5521.jpeg](https://files.peakd.com/file/peakd-hive/belug/242s88XCdLvBwFvh9r7cf9wQBcBuUL4ELTxHfWH3ci6STLbMpvfFazcy1NZNvQ9QPWAFo.jpeg)\r\n\r\n![IMG_5522.jpeg](https://files.peakd.com/file/peakd-hive/belug/243Btux4KLtNjQgoM46LdRGKDZrnMc3A4Wd5hAreort54HfwWYeerMVXSBbadQ9E3Wkbp.jpeg)\r\n\r\n![IMG_5523.jpeg](https://files.peakd.com/file/peakd-hive/belug/2432Wsnvhm3mJ4dR2SCxToWwhQmdQ8UqGEq7Vdigqyk4i1wKfJmKb4ZLfqJavF5ND7vAP.jpeg)\r\n\r\n______\r\n\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n## Tips\r\n\r\n____\r\n\r\nA continuación realizaré una lista con consejos que considero no solo interesantes, sino también importantes para proteger al cuerpo de posibles lesiones al utilizar la pelota:\r\n\r\n- Siempre revisa tus puntos de apoyo: si son tus pies o tus manos, ten en cuenta que la totalidad de la planta del pie que te sostiene está en el piso bien apoyada, lo mismo con la palma de las manos.\r\n\r\n- Cuando tomes la pelota con tus pies, revisa que el agarre sea homogéneo, es decir, no hagas más fuerza con la punta de los pies por ejemplo, de hecho, es mejor tomar la pelota con los arcos del pie y el pie podría estar en *flex*.\r\n\r\n- Al estar recostado sobre el piso, revisa que toda tu espalda esté tocando la superficie, desde la zona lumbar hasta la espalda alta. \r\n\r\n- Aquí lleva el mentón levemente hacia el pecho para que no cometas el error (es totalmente inconsciente, uno no se da cuenta de que está haciendo esto) de intentar sostener a tu cuerpo con la parte baja de tu cráneo.\r\n\r\n- Intenta mantener siempre activos tus abdominales, no solamente porque podrás hacer un mejor entrenamiento de los mismos, sino que al activar abdomen, se integra todo el cuerpo, esto permite protegerse de lesiones ante la inestabilidad que puede generar la esfera, en especial en las primeras prácticas, cuando estamos aprendiendo a dominarla.\r\n\r\n\r\n**Mis queridos amigos, mis hivers del corazón, espero que tengan un bonito día de entrenamiento. ¡Yo me despido por hoy!**\r\n\r\n\r\n\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n\r\n## Tips\r\n\r\n____\r\n\r\nThe following is a list of tips that I consider not only interesting, but also important to protect the body from possible injuries when using the ball:\r\n\r\n- Always check your points of support: whether they are your feet or your hands, make sure that the entire sole of the foot that supports you is well supported on the floor, the same with the palm of your hands.\r\n\r\n- When you take the ball with your feet, check that the grip is homogeneous, i.e. do not make more force with the tip of your feet for example, in fact, it is better to take the ball with the arches of the foot and the foot could be in *flex*.\r\n\r\n- When lying on the floor, check that your whole back is touching the surface, from your lower back to your upper back.\r\n\r\n- Here bring your chin slightly towards your chest so that you don't make the mistake (it's totally unconscious, you don't realize you're doing this) of trying to support your body with the lower part of your skull.\r\n\r\n- Try to always keep your abdominals active, not only because you will be able to do a better training of them, but also because by activating the abdomen, the whole body is integrated, this allows you to protect yourself from injuries due to the instability that the sphere can generate, especially in the first practices, when we are learning to master it.\r\n\r\n\r\n**My dear friends, my hivers of the heart, I hope you have a nice day of training, I say goodbye for today!**\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n____\r\n\r\n\r\n\r\n![IMG_5501.jpeg](https://files.peakd.com/file/peakd-hive/belug/243BuNzK2ujufHo1BQneDMMehw23pXoo3ke4Ckb7c4XNcmAtcd9VtgWbXwV6rnew1QVLD.jpeg)\r\n\r\n______\r\n\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n\r\n\r\nEspero que les guste!!\r\n\r\n**Que sigan hermoso este día y muchas gracias por estar aquí!**\r\n\r\n***Con cariño,***\r\n\r\n***@belug***\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\nI hope you like it!\r\n\r\n**I send you love and a big hug and thanks a lot for being here!**\r\n\r\n***With love,***\r\n\r\n***@belug***\r\n\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n\r\n____\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n<sub>**Datos de edición**</sub>\r\n<sub>Dispositivo: Logitech BRIO</sub>\r\n<sub>Banner: Canva y PicsArt</sub>\r\n<sub>Aplicación de edición: Filmora (versión de pago)</sub>\r\n<sub>Traducción: DeepL</sub>\r\n<sub>Música: Your Feelings / Memories / Midnight</sub>\r\n<sub>Músico: Bolth and The Ølivers / Lux-Inspira / Muspace</sub>\r\n\r\n\r\n</div>\r\n</div>\r\n\r\n\r\n<div class=\"pull-left\">\r\n\r\n<div class=\"text-justify\">\r\n\r\n<sub>**Edition data**</sub>\r\n<sub>Device: Logitech BRIO</sub>\r\n<sub>Banner: Canva and PicsArt</sub>\r\n<sub>App for video edition: Cap Cut</sub>\r\n<sub>Translation: DeepL</sub>\r\n<sub>Music: Your Feelings / Memories / Midnight</sub>\r\n<sub>Musician: Bolth and The Ølivers / Lux-Inspira / Muspace</sub>\r\n\r\n\r\n</div>\r\n\r\n</div>\r\n\r\n________\r\n\r\n\r\n<center>![FOLLOW_ME__2_-removebg-preview.png](https://images.hive.blog/DQmZZhbqDhHinQnsfQbystciPh1Q9Nad29aNHGfzfH1i99K/FOLLOW_ME__2_-removebg-preview.png)</center>\r\n\r\n\r\n![1.png](https://images.hive.blog/DQmPamu4hzQV5i96mMooVxX1vUmWduKpnB7kdfPQRwvq8Nr/1.png)","tags":["fulldeportes","spanish","threespeak","fitness","yoga","training","lifestyle","health","pob","fitball","neoxian","creativecoin"]}}}"
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vote details (506)
@albertocoachbl · 
Excelente como siempre amiga, pronto 🔜 tendremos un Balón de Kiko le llamo yo 😂😂😂 son geniales para muchos ejercicios
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@cetb2008 · (edited)
Excelente tu entrenamiento como siempre, es una nueva técnica que se pueden hacer en casa, y con unas bellas fotografías, saludos amiga.
👍  
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vote details (1)
@belug ·
$0.04
Muchas gracias amigo! Me alegra que te guste el entrenamiento! 😊
👍  
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vote details (1)
@fulldeportes1 · 
@belug 
https://twitter.com/FullDeportes6/status/1676995895768825856?s=20
👍  
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vote details (1)
@belug · 
Thank you!! 🙏😊
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@fulldeportes1 · 
@belug 
https://leofinance.io/threads/view/fulldeportes1/re-leothreads-33meozqr4
👍  
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vote details (1)
@belug · 
Muchas gracias!!
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@grindle · 
I’m tired out just watching you @belug !

Pilates is what I do. Now and again, maybe once a month 😂
👍  
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vote details (1)
@belug · 
Hejeh 🤣 just one try!  Thanks a lot for stopping by!
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@grindle · 
😂
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@la-colmena · 
<div class=text-justify>

-----

<div class="pull-left">



![La-Colmena-Curie.jpg](https://files.peakd.com/file/peakd-hive/la-colmena/AKREkWhrkvAgwniLz1ZUdzLUM7k7kesvjMiM1yYwX7r3UbtL9n69pq96Mwz4Jb4.png)





</div>

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¡Felicidades! Esta publicación obtuvo *upvote* y fue compartido por **@la-colmena**, un proyecto de **Curación Manual** para la comunidad hispana de **Hive** que cuenta con el respaldo de **@curie**.

Si te gusta el trabajo que hacemos, te invitamos a darle tu voto a este comentario y a votar como testigo por [**La Colmena**](https://vote.hive.uno/@la-colmena). 

Si quieres saber más sobre nuestro proyecto, te invitamos a acompañarnos en  nuestro [servidor de Discord](https://discord.gg/SYwngna).

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@belug · 
Muchas gracias!!
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@maleidamarcano · 
Excelente mi linda, me encantó tu manera de hacer los ejercicios Fit Ball, se nota que le pusiste todo tus ganas 💪🏻💪🏻💪🏻

Felicidades porque hiciste todo un entrenamiento completo del cuerpo, trabajaste la parte cardio y anaeróbica 🥳🥳🥳

Gracias por compartir ☺️☺️☺️

Un fuerte abrazo y besote grande 😘😘😘
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@belug · 
Me alegra mucho que te haya gustado el entrenamiento amiga!! Muchas gracias por comentar!! Un fuerte abrazo!!
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@musicandreview · 
I've been wanting to do this type of routine for a while, it really helps to stretch, especially before starting something more demanding, plus it strengthens specific muscles. Excellent material my friend!😇
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@belug · 
I’m glad this is something you were looking for!! Thanks a lot for your comment! I hope it helps!!
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@viviana.fitness · 
Excelente @belug me encantó el Fit Ball siento que mi cuerpo lo necesita. La publicación es de lo mejor, solo puedo decir eso 💪💪💯
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@belug · 
Muchas gracias Vivi!! Seguro que podés hacer maravillas con la fit ball! Es intensa y relajante al mismo tiempo, jeje
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