Head-to-ball knee type

Action: Sit on the top edge of the fitness ball with your legs together. Inhale, raise your hand and keep your back straight. Exhale, bend forward, abdomen close to thighs, forehead close to calves, grab ankles with both hands and press on the ground. Hold your posture 15 second. When finished, restore the starting point after inhaling. Repeat 3 to 5 times.

Efficacy: Stretch back and thigh muscles, promote blood circulation, and make legs elastic and soft.

Note: straighten your legs, relax your back muscles, don't hold your breath, and practice abdominal breathing.

On-ball locust type

Action: Kneel behind the ball, keep your thighs and abdomen close to the ball, and put your hands above the ball. Exhale, put your hands on the ground, lie flat on the ball and keep balance with the ground. Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot plate. Hold your posture 15 second. After completion, resume the starting point action and change feet to repeat the action. Repeat 2 or 3 times left and right.

Efficacy: Exercise the muscles of buttocks and the back of thighs, improve the lines of buttocks, and help to prevent sagging and deformation of buttocks.

Note: Pay attention to the hips and the back of thighs, and keep the legs straight.

Dancer style

Action:

1, put the yoga ball about 0.5 meters in front of your body and press the ball with both hands.

2. Lift your left foot, pull it up with your left hand, hold it for 30 seconds, and then return to the other side.

Efficacy: Enhance waist and abdomen strength and reduce back and hip fat.

Fighting style

Action:

1, put the ball under your crotch, bend your knees 90 degrees on your front legs, and touch the ground completely 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.

Matters needing attention in yoga ball practice

? Pay attention to wearing when practicing fitness ball yoga, and try not to wear some loose clothes, so as to avoid the yoga ball squeezing clothes, causing accidents and hurting the body.

? When playing yoga at home, you can spread a yoga mat or towel on the floor to keep it clean and not easy to slip.

? Although yoga ball is not easy to get hurt, we should pay attention to maintaining balance, especially when doing difficult movements such as wheel type, and we must support it with our hands when recovering.

? Hit the ball when cheering? Eight points full? In this way, the sphere is more elastic and easy to hold and grasp.

Yoga balls come in all 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.