Four major effects
1. You can do it even if you have a back injury. Because the stress is soft and relatively safe, even people with back injuries who need rehabilitation can practice, which can avoid excessive impact on joints and is relatively easy to do.
2. Train human balance. Yoga ball is an "unstable" instrument. When you leave the ground with the help of a yoga ball, try to keep your balance, prevent the ball from rolling and prevent yourself from falling off the ball. This requires the comprehensive strength control of legs, waist and abdomen, in order to maintain the coordination and muscle strength of the body well.
3.。 Yoga ball will try to make the body fully contact with the spherical surface, and the yoga ball is made of soft PVC material. When the human body touches it, the yoga ball will evenly and softly, which is beneficial.
4. Correct posture. When you sit on the yoga ball, all parts of your body are constantly fine-tuning to make your body. These little moves can strengthen your back and abdomen, make you sit up straight and open your shoulders involuntarily, and correct your long-term wrong sitting posture.
No.65438 +0 Dancer Style
1. Put the yoga ball about 0.5m in front of your body, and press the ball with both hands.
2. Lift your left foot, pull up your left hand, hold it for 30 seconds, and then do it on the other side.
Efficacy: Enhance waist and abdomen strength and reduce back and hip fat.
Pay attention to when using yoga balls:
1. When pumping up the ball, hit "eight points full" to make the ball more elastic and easy to grip.
2. Yoga balls come in various sizes. Beginners can use small balls first, which is more convenient to control. Generally speaking, a big ball is easier to keep balance, and a small ball is lighter, but it is not easy to keep balance.
3. When playing yoga ball at home, you can spread a yoga mat or towel on the floor to keep it clean and not easy to slip.
4. Although the yoga ball is not easy to get hurt, you should pay attention to maintaining balance, especially when doing difficult movements such as wheel-type, and you must support it with your hands when you recover.
The second way of fighting
1. Put the ball under your crotch, bend your knees 90 degrees with your front legs, and completely touch the ground with your feet and palms.
2. Take the ball out of the crotch, hold it high and keep your arms straight for 30 seconds.
Efficacy: strengthen thigh muscles and eliminate excess fat in lower limbs.
Third bar balance
1. Put the ball 0.5 meters in front of your body, put your hands on the ball and lift your left leg straight.
2. Lift your right arm, look forward, tighten your abdomen and buttocks, keep breathing normally for 30 seconds, then relax and start again on the other side.
Efficacy: train balance and eliminate fat in arms, abdomen, buttocks and thighs.
The fourth triangle style
1. Put the ball under your crotch, bend your right leg, and lift your arms horizontally to both sides.
2. Exhale, lean to the right, put your right hand on your right foot, and stretch your left hand upward for 30 seconds.
Efficacy: spine and lumbar vertebrae, strengthen back strength and adjust pelvic position.
No.5 forward flexion
1. Sit on the ball, straighten your legs forward, separate your feet, and naturally support your hands on the ball.
2. Bend down, touch your toes with your fingers and keep your back straight 1 min.
Efficacy: it can stretch the spine, abdomen and pelvic organs and relax the lower body.
No.6 cobra pose
1. Get down on the ground, naturally support the ball with your hands and straighten your legs.
2. Inhale, roll the ball towards your body, at the same time, lift your head and guide your upper body upward as much as possible, and keep it 1 min.
Efficacy: increase the flexibility and elasticity of the spine, strengthen the strength of the lumbar spine, and reduce the fat on the back and buttocks.
No.7 wheel type
1. Sit on the ball and hold it with open hands.
2. Bend back, let the lower back and back stick to the ball, and keep the palm and sole balanced for 30 seconds.
Efficacy: This action is a bit difficult, and it is very effective for softening the spine and relieving shoulder and neck pain.
No.8 knee swing
1. Lie on your back, grab the ball with your arms up and bend your knees.
2. Turn your knees to the left, turn your head to the right at the same time, and hold the ball with both hands as much as possible for 30 seconds.
Efficacy: It can effectively regulate abdominal viscera and has certain curative effect on constipation.
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