Whoever plays fitness ball will run around, and the benefits of sports will never be enjoyed. Exercise is very important in our daily life. You must consider your physical condition when exercising. Keeping healthy is the first essence of exercise. Now, let's share the skills of playing fitness ball around us.

Fitness ball 1 Who plays with a bunch of colorful balls scattered on the ground and rolling around? Can this toy-like thing also keep fit? It's called fitness ball. Hey, hey, don't underestimate it. This rubber fitness ball can withstand up to 400 kilograms of pressure! However, this lovely thing is quite naughty. If you don't master the essentials, you will be fooled by it. Nowadays, aerobics is especially favored by urban women because of its interesting, soothing, safe and obvious effect.

Last Tuesday, the reporter saw the lovely "big toy" fitness ball for the first time in the fitness center of Fuzhou Jinyuan Hotel. 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 down.

For example, one action is to practice your back. First, you have to put the whole person on the ball, and then you have to lean your legs back into place. You know, it is not easy to keep the center of gravity on the big ball that will roll around, let alone do those difficult moves. It is quite interesting for the students to roll down the ball one by one while practicing a prone movement on the ball. Another example is an action to exercise thigh muscles, not only to hold the big ball with your legs, but also to move up and down. Those seemingly simple actions often require a lot of effort. After a while, all the students blushed. This seemingly soothing exercise is actually not easy at all.

After class, the reporter interviewed Fan Yuemei, the coach of the class and the national aerobics referee. According to coach Fan, aerobics is a kind of aerobics with strong entertainment, strong pertinence and accurate positioning. The strong impact on joints can be cushioned by the elastic motion of the ball. Fan said that aerobics has a good rehabilitation effect on sports injuries, especially on low back diseases. "For general practitioners, flexibility, strength, balance, posture and cardiopulmonary function can be exercised. It also has a good effect on weight loss. "

In the interview after class, Mr. Guo said that aerobics makes sports more interesting: "Fitness balls are beautiful, and aerobics is also very interesting to do. Time passed unconsciously. " Another student said: "the pace of fitness ball practice is slow, but the effect is good." Many movements that were difficult before can also be done with the help of fitness balls. "

Yoga ball can not only help us complete many exercises, but also help us promote blood circulation. Most friends who are not soft enough will choose to use yoga balls to complete some movements, but it is not that using yoga balls will not make our muscles ache, so we must exercise our muscles and make some necessary preparations before exercise.

Yoga balls are not only for girls, but also for men to do some training programs. For example, in the above picture, using yoga balls to support the abdominal load-bearing plate increases the difficulty of plate support, and doing it on yoga balls adds another layer of difficulty. Therefore, when doing yoga ball training exercises, it is especially necessary to test our concentration and enhance the endurance of our limbs.

In another way, we can also use yoga balls to exercise our abdomen. We need to keep the upper body push-ups, put our legs on the yoga ball, and keep the body in a straight line like the usual flat support.

Let's change this action, or we can do this. The action essentials are consistent with the previous action. On this basis, we just need to bend our legs as shown in the figure, and don't roll the ball over the position. This may hurt us, and our knees may fall and get hurt by the rolling ball.

Abdominal stretching. When doing this, we need to sit on the yoga ball, feet down, hips down, waist touching the ball, let the body stretch naturally, keep ourselves comfortable, and stretch the abdomen as much as possible. If you feel a little pain in your back at this time, stop stretching.

If we feel that there is no problem with those actions before, we can add a little difficulty to ourselves. Put the ball between your legs, upload it forcibly, then get up with abdominal strength and catch it with your hands. Do it several times and do several groups back and forth. This action can improve our hips, exercise our abdomen and increase the coordination of our bodies. You might as well have a try ~

Doing push-ups with yoga balls increases our interest in doing push-ups. Because of the characteristics of the ball, it is easy to roll, which requires us to pay more attention when training. We need to find the contact point and balance point of the ball. If you want to be more difficult, you can try weight-bearing yoga ball push-ups, but you must control your body and remember not to shake back and forth.

When we do this action, we need to relax, lie flat on the yoga ball, put the ball under the abdomen and chest, so that the whole body can be fully stretched, and then raise our arms as shown in the figure, and the other one can be used as a support to fix the balance. Set yourself a set number of times to do it, not too fast, and then do it on the other side after completing the specified number of times. Do a few more groups every day, and stick to it and you will soon see the effect.

Yoga balls can often be seen in our gym, but not many people use them. Unlock so many new "postures" of yoga balls, so hurry to the gym and get moving!