1, bend over and bend your legs
Exercise parts: arm muscles, lower back
Action steps: face down, crotch stick to the fitness ball, support the ground with both hands, legs are shoulder-width apart and bend your knees, at the same time, the instep naturally bends, the center of the foot faces upwards, and the thighs are balanced with the ground. Tighten your hips and abdomen while moving up and down. Move your legs, be careful not to arch your back, try to keep the ball stable and don't let it roll back and forth.
2, 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.
Step 3: Expand your chest and hug your shoulders
Exercise area: chest and back shoulder.
Action steps: lie on your back, stick the ball on your head, neck and shoulders, and hold a dumbbell of 3-8 kg in each hand, depending on your specific situation. Cross your chest, hug your shoulders, separate your legs from your shoulders, 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.
4. Bend down and lift.
Exercise site: upper arm and abdomen.
Action steps: face down, chest pressed on the fitness ball, tiptoe supported on the ground. Take a dumbbell in each hand 1-5 kg, and bend your elbow slightly. Lift the dumbbell forward, try to keep the arm in balance with the ground, and then restore it.
5. Push the ball on the bench
Lie on your back on the fitness ball, relax your head naturally, and keep your cervical spine as straight as possible. Hips up, back flat. Lift dumbbells and do push-ups on your chest. 2 groups a day, each group 12 times.
6. The abdomen is on the ball
Put your legs on the fitness ball and support the ground with your hands. Put your legs on your chest, then push the ball with your legs and turn your upper body into push-ups. This action can exercise the muscles of the chest, abdomen and buttocks at the same time. 2 groups a day, each group 12 times.
Step 7 support push-ups
Put your knees on the ground and do push-ups with your forks. This set of movements can effectively increase the strength of the abdomen and buttocks. 2 groups a day, each group 12 times.
8, dumbbell chest push
Lie on the ground, lift the dumbbell above your head, and control the dumbbell to be lowered slowly until the upper arm touches the ground, and then return to the start [de] position. 2 groups a day, each group 12 times.
9, bench support
Put your hands on the bench and do push-ups. Don't collapse, tighten your abdominal muscles. This group of movements not only exercised the chest and hands, but also effectively exercised the abdomen. 2 groups a day, each group 12 times.
This method only takes about 12 minutes a day and can be done two or three times a week. The muscles you exercise include rectus abdominis, transverse abdominis, oblique abdominis and lower back muscles. By exercising these muscles, we can also prevent back pain, make the lower back muscles stronger and stronger, and let girls wear bikinis and low-rise jeans with confidence.
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.
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.
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.
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 with your fingers crossed behind your head, and open 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.