Key points of simple Japanese bow down: two people hold the yoga ball with their waist and squat down at the same time until their legs are at 90 degrees. Put your hands together on your chest. This action mainly exercises your hips and thighs. Pay attention to keep your waist straight all the time. Key points of sitting on the wall: stand back to back, keep your back close to the yoga ball, separate your feet to shoulder width, squat slightly, bend your knees about 45 degrees, get up slowly and repeat the action for 3 minutes. Note: Don't go beyond your toes. Two people stand opposite each other, standing with their feet back and forth, holding the fitness ball with both hands straight, moving forward until the fitness ball sticks to their chest, and then returning to the starting position. This action mainly exercises your chest muscles and triceps brachii. The advantage of double-ball yoga is 1. The strengthening of core strength can make the abdomen more compact and flat, at the same time, the body is more stable and it is easier to carry out other sports (such as basketball and running); 2, the core stability is strengthened (for example, the fitness ball is used as an office chair), so that the spine is more stable and the back pain of white-collar office workers can be alleviated; 3, the optimization of body posture, can make our body look more straight and beautiful! How to play the yoga ball between couples 2 1, flat support is one of the foundations of yoga asana practice, which can strengthen our waist and abdomen core strength and arm strength, and establish physical conditions for doing inverted table, inverted three-dimensional pose or arm balance pose in the future. 2. Low-posture flat support Low-posture flat support is more difficult than ordinary flat support, because it makes arm muscles more tense and can exercise arm strength. 3. Puppy pose can open the chest and shoulder joints, make your upper body flexible, stretch your spine, enhance the flexibility of your body, and lay a physical foundation for other yoga poses. 4. Lotus sitting posture Lotus sitting posture seems to be a super peaceful posture, but it is very difficult for a small partner with general physical conditions. It needs an open hip and hip joint and a flexible knee joint. 5, lunge prayer lunge prayer can bring people physical expansion and flexibility. 6. The half-moon shape tests your sense of balance and opens your hips. 7. Half-moon twist Half-moon twist is more difficult than half-moon twist. In addition to the effect of half a month, it can also strengthen your waist and abdomen core strength. 8. Triangular twist Triangular twist can make your upper body rotate and open, stabilize your lower limbs and take root in the earth. This is also a test of waist and abdomen strength, which can stretch your hamstring. 9. Dance king style Dance king style is a style to cultivate and test the sense of balance. How to play yoga ball between couples 3 1, magic chair variant+handstand A, the man keeps a semi-squatting posture, the distance between the soles of his feet on both sides is one shoulder wide, the upper body slowly leans forward, and the woman puts her hands above the man's thighs; B, the woman adjusts her movements, and her whole body is in a downward dog posture. The man clasps the sides of the woman's waist with his hands, and the woman quickly stretches her legs upward with the help of the man's strength, showing an inverted state; C, keep the body balanced, the man inhales, and the whole body is slowly lifted until it is in a semi-squatting position, and the arms are kept straight; D, keep the action for 30s, slowly return to the initial state, and repeat the action for 5 times. 2, wheeled+inverted A, first of all, the man is prone on the ground, his hands are stretched forward, his elbows are kept straight, and his breathing is adjusted. Lift the upper body slowly until it is downward dog-like; B, the legs are close together, and the feet stand on tiptoe slightly. With the help of female strength, the male legs slowly extend upward, and the elbows remain straight, showing a perfect inverted posture; C, the woman lying on her back on the ground, her hands slowly stretched back on both sides of her body, her knees slowly gathered to the difficult side to adjust her breathing, and the whole body slowly lifted upward until her abdomen was slightly parallel to the ground; D, fully enjoy this moment, keep the action for 30 seconds and repeat the action for 5 times. 3, supine relaxation+dog change A, the man lies on his back on the ground, tightens his abdomen, bends his knees, and his calf is perpendicular to the ground; B, the woman stands behind the man's head, keeps her legs together, and slowly stretches her whole body downward until her hands are placed above the man's knees; C, adjustment action: the man's hands slowly extend upward, maintaining a semi-bent state, and the woman's left and right legs extend upward, respectively, placed above the man's palm, and the body is balanced by the strength of both arms; D. Inhale. Slowly straighten the lady's right leg, keep the action for 30s, and repeat the action for 5 times. How to play yoga ball between lovers 4 1. Snake style: The man lies prone on the mat, puts his hands on his chest, stretches his legs together, and supports himself with his arms, forming a cobra pose. The woman is above him, putting her hands on his back, her legs together, her feet on the inside of his legs, and propping up her body with the strength of her toes and arms. Control this posture and breathe 3-5 times. If he thinks this position is too stressful, she can spread her hands. 2. camel style: two women stand opposite each other with their knees slightly open. The spine bends backward, the body leans back, the heel is held by hand, the jaw is outward, the neck is slowly relaxed, and the head is tilted back. The man's movements are the same as hers. Try to keep his thighs close, and keep breathing in this position for 3-5 times to enhance the flexibility of the spine and shoulders, nourish the spinal nerves, and nourish the spine and brain with fresh blood. If the spine is not elastic enough, it is difficult to bend backwards. You can help each other and hold each other's waist. 3, magic chair style: make your legs stronger, improve your posture balance and stability, and correct bad posture. Enlarge the chest, strengthen the ankle, strengthen the abdominal organs and gently massage the heart. 4, double lotus style: sitting posture, left foot on the right leg, close to the navel, right foot on the left leg, close to the navel, straight spine, normal breathing. Can increase the blood circulation of the upper body. Strengthen the spine and internal organs, prevent and treat foot diseases, and make the mind calm, active and alert. 5, fish style: make the intestines and other internal organs stretch, stimulate the pancreas and promote the digestive system. Chest enlargement is beneficial to eliminate bronchitis, promote deep breathing, expand back area, relax shoulder joint, and nourish spinal nerves with a stream of fresh blood. Inverted back helps to correct the back. 6. V-type: V-type yoga has obvious effect on correcting lumbar spine distortion and making hormones work normally. It can also strengthen abdominal muscles, improve visceral ptosis, eliminate abdominal fat, and have the effect of binding buttocks. Promote blood circulation in the neck, and eliminate shoulder pain and migraine.