Simple and fashionable fitness ball fitness, different exercises are suitable for different times, while exercising, it can also improve physical fitness. Regular exercise helps to enhance our heart and lung function, and exercise can lower our blood sugar. Now share simple and fashionable fitness ball fitness skills.
Simple and fashionable fitness ball fitness 1 first of all, before doing fitness ball practice, you should fully exercise your waist, abdomen, shoulders and limbs to avoid sprains and strains during the practice.
Bend over and bend your legs.
Exercise parts: arm muscles, lower back
Action steps: face down, put a fitness ball on your crotch, support the ground with your hands, spread your legs shoulder-width apart and bend your knees. At the same time, your instep naturally bends, your instep is up, and your thighs are balanced with the ground. While tightening your hips and abdomen, swing your legs up and down, be careful not to arch your back, and try to keep the ball stable and prevent it from rolling back and forth.
Chest expansion and shoulder hugging
Exercise area: chest and back shoulder.
Action steps: Lie on your back, stick the ball on your head, neck and shoulders, hold a dumbbell in each hand (3-8 kg, depending on the individual's specific situation), cross your chest, hold your shoulders, keep your legs shoulder width apart, and put your toes forward. Tighten your hips, keep your torso parallel to the ground, and spread your arms to both sides until your upper arms are parallel to the ground and your elbows are slightly bent. Don't open them completely, and then go back to the initial action before doing it.
Upper arm flexion and extension
Exercise site: biceps brachii
Action steps: lie on your back on the ball, with your hips and lower back attached to the ball, your feet shoulder-width apart, and your toes forward. Put down your arms, lean forward, tighten your hips as much as possible, contract your biceps, bend your arms, and slowly lift the dumbbell to your shoulders.
Simple and fashionable fitness ball fitness 2 problems needing attention in choosing and using fitness ball
1. Choose a fitness ball that suits you according to your height and lower limb length. When choosing the ball, try to sit on it, with your thighs parallel to the ground, especially your hips not lower than your knees.
2. Beginners, people with heavy weight and poor balance ability should choose soft balls. The contact surface between the ball and the body is large, which can increase stability.
3. If the exercise space is limited, or it is only used in narrow areas such as offices, bedrooms and bedside, the hardness of the sphere can be ignored.
4, fitness ball practice should be gradual. You can put the Swiss ball in a narrow space, such as against the wall or beside the bed, to reduce its rolling. Practice starts from a simple sitting position, gradually upgrades to a supine or prone position, presses the back or abdomen on the ball, and then does other actions. With the enhancement of balance ability, practice in spacious training venues. The movements are also gradually upgraded, such as changing from two-legged support to one-legged support, adding various gymnastics movements, and even combining dumbbell exercises with limbs. With the increase of difficulty, the strength and balance of the body have been fully exercised. In addition, I want to know the new favorite fitness ball for men's indoor fitness.