Yoga ball has a good function of injury recovery and rehabilitation (especially for the exercise of spine and pelvis), and fitness ball is safer and less likely to be injured during exercise. So, here are the basic movement essentials of yoga ball I shared. Welcome to read and browse.
The benefits of yoga ball
It has a good function of injury recovery and rehabilitation (especially for the exercise of spine and pelvis), and the fitness ball is safer and less likely to be injured during exercise.
It can improve people's flexibility, strength, balance, posture and cardiopulmonary function. Long-term use can effectively make your posture and shape a perfect curve.
When not exercising, it can be used as a ball chair.
Long-term use can obviously improve hunchback posture.
Suitable for sisters with fat abdomen and thick hands and legs, it is a rare fitness equipment suitable for fat MM.
Practice method of yoga ball
Standing posture: keep your thighs straight. Exercise the legs, eliminate excess fat in the legs and make the body lines more beautiful.
Raise your hand and grasp the big bamboo style: mainly keep a sense of balance, and pay attention to firmly grasping the ground with your feet. The effect is to stretch the legs and make them longer.
Seat angle type: the legs are horse-shaped, the ball is pressed with both hands, the legs are relaxed as much as possible, the back is kept in a straight line, and the toes are upward. It can tighten the inner thigh muscles, massage the uterus and improve irregular menstruation.
Triangle on the ball: sit on the top of the fitness ball with your legs apart, bend your body to the right, and put your right hand on your calf or instep. The effect is to eliminate excess fat in the waist and arms.
One-legged wheel: mainly placed on the hands and legs. This posture can stimulate the balance area of the brain and enhance the balance ability of the body, which is beneficial to the nervous system, digestive system, heart, blood vessels, respiratory system and gland system.
Pedal ball:
Lie on your back with your hands at your sides and your heels on the ball. Hips and back should be fully raised, but shoulders should be close to the ground.
Bend your knees, step on the ball and move to your hips, hold it for two seconds after reaching the limit of your ability, and then stretch your body again. Repeat the above actions. Remember, the more you do, the closer you get to a beautiful ass shape.
How to use the yoga ball?
1, the use of yoga balls
Put the ball first? White gas plug? Pull it down.
Reuse? Double-headed pump bully? A trumpet? Air needle? Insert the air hole on the ball and inflate it directly.
After the air is exhausted, quickly plug the air plug back.
Look at yourself sitting on the ball, keeping your thighs level, your knees at a 90-degree angle, and your feet flat on the floor. If you can keep this posture easily and comfortably, it also shows that the inflation degree of this yoga ball is very suitable for you.
It should also be noted that long-term use will reduce the elasticity and hardness of yoga ball polyethylene material. Generally, the service life of yoga balls is one to two years, which is related to the maintenance and the quality of the balls themselves. Therefore, it is necessary to check the size and hardness of the ball regularly to ensure the proper inflation degree of the ball and the safe use during practice.
2. Matters needing attention in the use of yoga balls
When pumping up the ball, hit "eight points full" to make the ball more elastic and easy to grip.
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.
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.
3. How to choose a yoga ball
First of all, you should choose the size of the yoga ball according to your figure. Yoga balls are 45cm, 55cm, 65cm and 75cm in diameter. If you are a petite lady, you can choose 45 cm or 55 cm yoga balls, while 65 cm and 75 cm yoga balls are more suitable for tall men. In addition to the choice of size, it is more important to choose a sturdy and durable fitness ball produced by regular manufacturers, which is very elastic and safe.
4. Yoga ball is suitable for people.
The weight of the average person's yoga ball is affordable, because we don't put all the weight on the yoga ball when we exercise, it only bears part of the weight, and our body and the ball produce a kind of antagonistic force. When yoga balls let us relax and sink, our bodies will also have their own upward strength, while tightening muscles, wrapping bones and protecting our bodies.
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