Of course, it is also suitable for some office white-collar workers and fairies who have not exercised for a long time. A small mini yoga ball can be moved at home, helping you to keep your chest out, thin your thighs and have a healthy body.
It is agreed to share 8 yoga ball moves that can be done in the bedroom today ~
Action 1:
Keep your body straight, hold your head high, put a mini ball on the inner thigh, tighten your abdomen, buttocks and thighs at the same time, inhale your legs and bend your knees, then slowly lean forward, exhale and inhale together, flatten the ball with your knees and then release it. Exhale and release the yoga ball. 10 times as a group, * * * as 3 groups.
Action 2:
Punch your feet apart. Bend your knees and your spine at a 45-degree angle. Put the yoga ball between the abdomen and thigh. Face your hands and palms to your hips, lean down close to the yoga ball, and then return to your original position. Inhale, the abdomen surrounds the yoga ball, and the spine bends down slowly, keeping the height and angle of the arm. Exhale, starting from the coccyx and returning to the original action step by step. 10 times as a group, * * * as 3 groups.
Action 3:
Pinch the ball between the calf and thigh, take a squat posture, and tilt the heel slightly. The hand naturally grasps the elbow of the other hand, the spine remains upright and horizontal, and the upper body leans forward slightly, and then returns to its original state after mastering the center of gravity. Inhale and tighten your hips and legs. Exhale, heel up a little, inhale, and return to the original action. The heel will change repeatedly when it rises and falls. 10 times as a group, * * * as 3 groups.
Action 4:
Hold up the triangle posture, press the yoga ball under the pelvis, bend the elbow, and hold up the upper body with your arms. Stand on tiptoe, stretch your toes forward and return to the original action. Inhale, slowly bend your knees and support on the ground. Exhale, tuck in, lift your hips and stretch your knees. Knee bending and stretching are repeated. 5 times for 1 group, * * * for 3 groups.
Action 5:
The oblique angle of the spine is straight and upright. Put the ball between your knees and raise your hands to a parallel position. The distance between hands is slightly narrower than the ball. At this time, the heel and knee are in line. Hands shoulder-high, palms down, return to the original position. Inhale, tighten your abdomen a little, exhale, slowly tighten your knees and lean back from your coccyx. Inhale, slowly relax your knees and return to the initial action. 8- 12 times is 1 group, and * * * does 3 groups.
Action 6:
Abdominal training, press the abdomen on the yoga ball, at the same time, the back is in a straight state, the arm is extended forward, and the whole body is in an extended state. During yoga practice, try to keep breathing evenly, and your back will feel tight. We can increase the training difficulty by increasing the distance between your feet, but don't embarrass yourself and keep your body in the most comfortable and affordable state.
Action 7:
Flat plate support, hands clasped in a crossed state, then elbows supported on the fitness ball, legs moved back to be straight, and the body can withstand hooking, and then feet separated. Keep your body straight, don't bow your head, and keep your abdomen and buttocks tight all the time.
Action 8:
In Sicily, the waist is pressed on the fitness ball, the legs are bent down 90 degrees, and the feet are slightly apart. When you roll your belly, you should lift your hands straight, but you can't get up with the help of your arms. You should exercise your abdominal strength. During the whole yoga practice, the abdomen remains tight. Exhale when abdomen is closed, inhale when you fall, and keep breathing evenly.
Tip: don't exercise on an empty stomach or after meals, so your body will be resistant. Don't drink too much water before exercise, which will also cause physical discomfort.