When doing aerobics, every movement should be done on the ball, doing sit-ups on the ball or doing push-ups with the ball under your legs. It is not easy to control this naughty ball. The following is what I arranged for you. Welcome to read!

Introduction to aerobics:

Ball games are widely used by people. A lot of strength training is not suitable for some older and weaker people, especially those with heart disease and high blood pressure. When playing ball games, the athlete's heart rate is kept between 1 15 ~ 135 times per minute, and people will not feel wheezing, but the calories consumed will reach 3 ~ 6,000 calories every 45 minutes.

It is difficult for beginners to practice ball games. However, while playing ball and exercising, we can discover the characteristics of fitness ball more quickly and master the skills of ball exercise. Of course, keeping the ball shape is not a day's work, it needs to be practiced well.

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Ball Games-Trilogy of Waist and Abdomen Weight Loss

Ball games have a variety of movements, and it takes about 45 minutes to complete a full set of movements, and it is advisable to do it 2~3 times a week. Playing ball games helps to exercise all the muscles, especially the waist and abdomen.

Ball games-strength training of arms and shoulders

Put your legs on the fitness ball and support them with your hands to form push-ups and keep your body straight. Then move, restore and repeat with both hands. In addition, you can do deformed push-ups This exercise can exercise the strength of arms and shoulders.

Ball Games-Back Outward Bound Training Kit 1

Action process: Before starting training, keep your knees in a soft position to avoid injury. The abdomen is on the fitness ball, so put your hands on your neck, but don't cross your hands to avoid slipping, because you don't have a good sense of balance, because you really touch the ball. Hee hee. Be careful, this ball is not easy to mess with. The arch back stands up and the upper body stands up as much as possible. When it reaches the highest point, it will stand still for one second. Then reply slowly.

Breathing method: inhale when the upper body is upright, and exhale when bending forward.

Key points: when stretching upwards, try to contract the sacrospinous muscle, and don't move too fast.

Ball Games-Back Extension Kit Training II

Before starting training, keep your knees in a soft position to avoid injury, put your chest on the ball, put your hands on both sides of the ball, slowly move the ball to your abdomen, straighten your hands and legs, and stretch your back into an L shape as much as possible. Repeat. Can effectively exercise back muscles.

Three steps to lose weight in waist and abdomen

Ball games have a variety of movements, and it takes about 45 minutes to complete a full set of movements, and it is advisable to do it 2 ~ 3 times a week. It can exercise the muscles of the whole body, and the slimming effect of the waist and abdomen is the most significant.

Exercise rules of aerobic exercise:

Athletes who come to do fitness ball sports had better wear tight clothes, because when doing sports, the human body often comes into contact with the ball, and loose clothes will make the action invalid. In addition, choose tights, so that you can better see the strength and contraction of your muscles and make your movements more standardized.

Choosing shoes with soft soles or bare feet is helpful to exercise the instep, sole, heel and ankle and stabilize the body. At the same time, it is best to choose non-slip soles for shoes. Of course, this also needs to be considered according to the ground conditions of the fitness center.

Athletes should prepare water and towels when doing fitness ball exercises, and replenish water at any time.