Fitness ball is one of the traditional folk fitness and health care instruments in China. What I will introduce to you below is the fitness method of fitness ball. Welcome to read and understand!

As a simple and fashionable fitness equipment, fitness ball is loved by many white-collar women. Many people buy lovely fitness balls and take them out to play whenever they have time, but some people don't know how to play.

The fitness coach reminds you that although the fitness ball is a relatively simple and safe exercise method, you should also pay attention to the correct practice method when practicing at home. This issue introduces several simple and easy-to-learn ways to play. Before doing fitness ball exercises, you should fully exercise the joints of waist, abdomen, shoulders and limbs to avoid sprains and strains during practice.

1. Bend your legs: arm muscles and lower back. Action steps: Face down, stick your crotch on the fitness ball, support the ground with your hands, separate your legs shoulder-width apart and bend your knees. At the same time, the instep naturally bends, the center of your foot faces upward, and your thighs are balanced with the ground. While tightening your hips and abdomen, swing your legs up and down, be careful not to arch your back, try to keep the ball stable and prevent it from rolling back and forth.

2. Chest-expanding and shoulder-hugging exercise parts: chest, back and shoulders. Steps: Lie on your back and stick the ball on your head, neck and shoulders. Hold a dumbbell in each hand (3-8 kg, depending on the individual's specific situation), cross your chest, hold your shoulders, your legs are shoulder width apart, and your toes are 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.

3. Upper arm flexion and extension movement position: biceps brachii movement steps: supine on the ball, buttocks and lower back attached to the ball, feet shoulder width apart, 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.

4. Bend down and lift the moving parts: 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 (1-5kg), bend your elbow slightly, lift the dumbbell forward, keep your arms as balanced as possible with the ground, and then do it again.

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