1, size

There is also a problem that varies from person to person when choosing fitness balls. Generally, people with big palms, long fingers and great strength can choose a middle ball or a big ball; People with small palms, short fingers and small strength can choose small balls or pocket fitness balls. Otherwise, the ball is too small to get the exercise effect; If the ball is too big, it will hurt fingers and forearms and affect the exercise effect. Generally, you should choose a small or pocket-sized fitness ball when you are a beginner, and then change it to a bigger one after your finger strength is enhanced.

2, round

When choosing a fitness ball, choose a round one. You can put the ball on a flat surface and turn it gently. If it is not round, the ball will not rotate harmoniously, which will affect the rotation speed, and exercise with it will affect the effect.

3, bright and clean

When choosing the ball, pay attention to the smooth surface of the ball and the uniform electroplating layer, otherwise it will affect the exercise effect.

4, timbre

When choosing the ball, the timbre should be crisp and pleasant. If the pronunciation is hoarse, "low" or the sounds of the two balls are not harmonious, it will affect the exercise effect.

5. Materials

There are many materials for fitness balls, such as jade, marble, steel and copper, and some only use two walnuts as balls.

Second, how to use the fitness ball

1, pelvic inclination

Benefits to the body: strengthen the lower abdominal muscles and fully stretch the lower back. This is a very good warm-up exercise, which makes full preparations for the abdominal intensive exercise.

Preparation posture: Sit on the fitness ball with knees bent and feet flat on the ground. Cross your arms across your chest, shoulder height.

Exercise: Exhale, the coccyx is curled backwards, the abdominal muscles are tightened, and the navel is close to the spine; Inhale, relax the pelvis and return to the initial position. Repeat this action 12 times.

2. Abdominal exercises

Benefits to the body: strong upper and lower abdominal muscles. This is the best initial action for all fitness enthusiasts to exercise on the fitness ball. Compared with doing abdominal exercises on the floor, doing abdominal exercises on the fitness ball needs to overcome more resistance and has a wider range of motion.

Step 3 stand up from the opposite side

Benefits to the body: make the muscles on both sides of the abdomen more solid and narrow the waist circumference. Just like putting your legs up, it can better help junior bodybuilders with relatively weak abdominal muscles to complete side sit-ups.

Preparation posture: supine, knees bent, heels on the fitness ball. Put your hands and fingers behind your head and spread your elbows outward.

Exercise: lift your left shoulder while exhaling, and move your left elbow close to your right knee, that is, do side sit-ups. At this time, the fitness ball will move involuntarily, and you should use the strength of your leg muscles to control it. Do the same action in another direction until 12 times.

Step 4 lift your legs

Benefits to the body: strengthen the whole abdominal muscles. For junior fitness enthusiasts who find it difficult to complete the traditional abdominal contraction, this movement is relatively easier to complete.

Preparation posture: supine, knees bent, heels on the fitness ball. Spread your arms and put your hands on your knees.

Exercise: Exhale and lift your shoulders off the ground. At this time, the fitness ball will involuntarily move. You should use the strength of your leg muscles to control the fitness ball and keep it still. Inhale and lower your shoulders. Repeat this action 12 times.

Step 5 gird your waist and legs

Benefits to the body: This kind of exercise can make the lower abdomen more solid and flat, and the back and legs are strong and powerful.

Preparation posture: Lie on your back, arms at your sides, palms down. Hold the fitness ball with your feet and lift it into the air with your thighs at right angles to your body. At this time, you will feel the muscles in the inner thigh are in a tight state.

Exercise: Exhale, roll up your lower abdomen, lift your hips off the ground, and raise the position of the fitness ball slightly. Inhale and return to the initial position. Repeat this action 12 times.

Preparation posture: Sit on the fitness ball with knees bent and feet flat on the ground. Move your feet forward step by step, and at the same time, approach the fitness ball backwards until your lower back is completely pressed on the fitness ball and your arms are crossed on your chest.

Exercise: Exhale, lift the upper torso upward, tighten the navel inward, and contract the abdominal muscles. Chin is raised, and the distance from chin to neck is just enough to put down an orange. Inhale and return to the initial position until the body is completely lying on the fitness ball. Repeat this action 12 times.