Swiss Exercise Balls

Swiss exercise balls are also known as physio balls.  They were created for use in physio therapy, but they are very versatile and can by used in a number of different ways to supplement your beginner bodybuilding routine.  Your body is compelled to use muscles differently to maintain balance on the unstable and flexible balls.  Situps done with swiss exercise balls are just one variation that you can do to build your ab muscles.

Swiss Exercise Ball Ab Crunch Video

 

The Swiss ball was originally developed as an excise option for those who suffer from back pain.  By its very nature it strengthens and works the core muscles that help to stabilize the spine.  But the options far exceed that and the ball can be effectively used to strengthen almost any muscle group.

The term was first coined as it was used in 1965 Switzerland by a group of physical therapists who were using it with children who had cerebral palsy.  It is also sometimes referred to as a gymnic ball, stability ball or a therapy ball.  They are often inflatable or make of vinyl, plastic or solid foam rubber.

Swiss Ball Push Up Video

 

As with all bodybuilding activities when you are a beginner, please take it slowly.  Do not rush out and get the biggest Swiss ball.  Take it gradually and you will reap the rewards at a pace appropriate for you without risking injury. 

Consider your height and leg length when choosing a physio ball.  Your hips and knees should be at a 90 degree angle when you are sitting on the ball.  Proper fitting advice can be received by consulting a physical therapist or a spine specialist.  These people are also an excellent source for the best exercises specifically for you.

They even make swiss exercise balls in office appropriate colors so that you can improve your balance while sitting at work.  By working on your posture, using these balls will help you to minimize your risk of incurring lower back pain.

While the swiss exercise ball offers numerous benefits in your fitness workout routine, it is just as important to not overuse the ball.  You want to condition your muscles to perform optimum under all sorts of differing conditions and overusing the swiss ball could lead to weakness in the upper body, additionally the ball trains the body in controlled movements which doesn't train the ability to perform more explosive movements.  Vary your exercise tools and continue to make use of free weights, cables and your own body weight.

Smith Machine

The Smith Machine is a weight training machine.  It is unique in that it is a free weight barbell, but it can only move up and down.  This gives it an extra dimension of safety for the beginner bodybuilder.

The additional safety is achieved through several lockout positions.  Adjustable safeties allow it to be secured at any point.  The benefit being that it is safer for those who train without a spotter.  If the weight becomes to great, you can twist your wrist and lock the barbell in place.  Of course for maximum safety it is recommended to always train with a spotter.

The barbell does not need to be stabilized as the Smith Machine does not allow it to fall forwards, backwards or sideways.  This enables you to life more weight, but don't be lulled into a false sense and don't lift more weight than your body is ready for.

Using the Smith Machine is not the same as using free weights.  You can not do exercises that require an arc and you do not get the additional benefit that comes from having to stabilize the weight as you lift it.  Stabilizing the weight is an important component of bodybuilding.  Using the required muscles is required to develop them as well.  This is the challenge with it comes to doing squats and bench presses on the Smith Machine.  In that regard you would not want to use this as your primary workout machine, but it comes in handy when you are alone.

So the Smith Machine has it purpose, but it is definitely not a replacement for free weights. Beginner bodybuilders need to build muscle mass not just on the primary muscles, but on the stabilizer muscles as well. Free weights better imitate the range of motion that you would actually be performing in real life activities, but when you are alone or can’t find a spotter, the Smith Machine offers a safer alternative.