Keep your arms straight and support on the road. Keep your legs open and straighten back. One leg is placed on the fitness ball, and the other leg extends vertically into the sky. Keep your feet straight and your upper back straight for 15 seconds. Switch legs, alternate legs. Both groups can do it.
The second posture: fitness ball straight leg hip bridge
Lie flat on the carpet with your legs together, part of your calf on the fitness ball, and your feet straight. When the buttocks exert force, the abdomen, buttocks and feet are in a parallel line. You don't have to touch the ground when your abdomen and hips are stretched out. Your shoulders are on the road, and your hands are at your sides. After 5 seconds, you can restore the original lying state. You can feel the feeling of hip muscles when you exert your strength. Be careful not to stand up, push your waist and abdomen up with your hips and do fitness exercises. 650 per group.
The third posture: elbow support of fitness ball tablet computer
Lean back, bend your arms, put your arms on the fitness ball, straighten your back with your legs apart, keep your forefoot on the ground, keep your upper back straight, and be careful not to step on your waist so that your back, hips and hips are in a parallel line. Each group lasts for 30 seconds, and three groups will do. Hips and big feet strongly support the body, and the breasts don't have to lean on the fitness ball to prevent excessive dependence on the fitness ball.
The fourth posture: the fitness ball is done flat.
Put the fitness ball behind your back and hips, put your hands together behind your head, separate your legs, bend your kneecaps at about 90 degrees, and touch the ground with your feet. Do it on your back like a road posture, you don't need to be too fast. Because the fitness ball is changeable, we must pay special attention to using the muscles of the body to maintain stability. Each group 10 times, three groups are enough.
Fifth posture: Lie on your side instead of bending your knees.
Lie on your side on the fitness ball, support your arms straight on the road, press your lower abdomen on the fitness ball, straighten your legs back apart, land your feet, straighten your back, and alternately stretch your upper and lower legs up slightly higher than your body. You don't need to bend your knees during the whole stretching process, and then slowly land, so you can experience the feeling of closing your hips and prevent your feet from stretching too high and causing back pain. Each group can do it 20 times.
Sixth posture: abdominal stretching of fitness ball
Lie flat, put your back and abdomen on the fitness ball, bend your knees about 90 degrees, separate your legs, touch the ground with your feet, bend your arms to the top of your head, and keep your body balanced with your fingers touching the ground. Hold on for 20 seconds in each group, and two groups will do. The posture of fitness ball is simple and easy to learn, which is very suitable for beginners. It is also very leisurely to practice fitness balls in health clubs in your spare time at home!
The above is my detailed introduction. I hope it will be helpful to everyone after reading it. If you have other comments, you can discuss them together in the message area below.