1, rapid slimming exercise
Key points of fitness program with ball
It is worth noting that during the whole movement, the body should be kept straight, and it is best to do it a few times less to ensure the correct posture. You only need to do 12 times for each action, and the quality of the action is always more important than the quantity.
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.
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.
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.
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.
Put your legs up.
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.
Bundle one's 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.
2, a complete set of weight loss exercise
1. Lie flat on the mat, put a tennis ball above the waist, put your legs together and straighten, and put the lower parts of your hands and arms above your abdomen to keep your abdomen closed. The action lasts for 20 seconds.
2. Stand up straight with your feet shoulder width apart, then put your hands behind your back, straighten your right arm, extend your palms outward to your left hip, bend your elbows with your left hand, hold your wrists with your palms, tilt your head slightly to the left, tuck in your abdomen for 20 seconds, and then repeat the action by changing sides.
3. Stand upright with your feet shoulder width apart, then bend your elbows, put your hands behind your back, raise your hands to the middle of your wings behind your back, keep your abdomen in a state of abdomen, and keep moving for 20 seconds, then change sides and repeat the action.
4. Stand up straight with your legs together, then bend your upper body to make a 90-degree angle with your lower body, keep your hands and arms straight forward, keep your palms close to the wall, and keep your abdomen in a straight line with your head and upper body. The action lasts for 20 seconds.
5. Put your legs together, stand up straight, then bend your upper body, press your hands and arms directly on your knees, keep your abdomen in a state of abdomen, raise your head in a straight line with your arms, and keep your eyes on the front for 20 seconds.
6. Put your legs together, stand up straight, then arch your upper body, put your hands and arms straight on your knees, tuck in your abdomen, and look down at the ground for 20 seconds.
7. Stand up straight with your legs together, then bend your upper body at a 90-degree angle with your lower body, keep your hands and arms straight forward, keep your palms close to the wall, and keep your abdomen in a straight line with your head and upper body. The action lasts for 20 seconds.