Action: Lie on your back on the yoga sphere, with your feet shoulder-width apart and your legs perpendicular to 90 degrees to keep the core stable. Inhale, lean back and lengthen the spine; Exhale the upper body and roll left and right alternately. Every time you exhale, the upper body rolls up and activates the external oblique muscle.
Frequency: Do three groups, 30 times in each group.
2. Flat bracket
Action: Bend your hands on the spherical surface, spread your feet to the same width as the pelvis, tighten the abdominal core, keep your shoulders stable, hook your toes backwards, and keep your head, back and hips as flat as possible.
Frequency: Do 3 groups, and each group stays 1 min.
3. Alternate side lifts
Action: put the yoga ball under the abdomen and come to the flat plate supported by four points. Inhale, while the right arm is straight and lifted along the ear root, the left leg is straight back to be higher than the hip; Exhale and restore the contralateral hands and feet. The whole set of movements keeps the core tight and stable.
Frequency: Do 3 groups, each group does 10 times.
4. Bridge type
Action: Lie on your back, bend your knees and hips, put your calves on the spherical surface, and fix the yoga ball. Exhale, and the upper buttocks slowly leave the ground; Exhale and slowly lower your hips. Double calf pronation, tighten the inside of the leg and tighten the core.
Frequency: 20 times in each group, and * * * is 3 groups.
5. Lift your knees and abdomen.
Action: Keep your legs together and straighten, and press your calf on the yoga sphere. The lower abdomen exerts force on the knees, driving the yoga ball to roll forward until it reaches the plane where the wrist and buttocks are located. Pay attention to keep your body stable during the action.
Yoga ball summary
There are two sizes of fitness balls, which can be selected according to different people's body shapes. The diameter of the ball is generally between 60 and 70 cm, and the inside is hollow structure, which is specially used for inflation. It is soft and comfortable, and it is very safe for people to sit or lie on it.
With the help of fitness balls, there is a set of specially designed ball exercises. Accompanied by music, the waist, abdomen, legs and buttocks of the human body are fully exercised, and various movements are completed with the help of fitness balls. Fitness ball practice can also fully exercise muscle control and balance.
Fitness ball is suitable for exercisers of all ages, and the students present include three generations of old, middle-aged and young people. When doing aerobics, every movement should be done on the ball, doing sit-ups on the ball or doing push-ups with the ball under your legs. It is not easy to control this naughty ball.
After observation, the reporter found that the most troublesome thing in practice is to maintain balance. It is difficult to control the roundness of the sphere. To practice ball exercises well, every muscle in the whole body should be tight and not relaxed at all. If you are not careful, you will fall.