1, grasshopper's action to the ball: Kneel behind the ball, with thighs and abdomen close to the ball and 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. 2. Knee bump on the ball: 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. Precautions: straighten your legs, relax your back muscles, don't hold your breath, and practice abdominal breathing. 3. Dancer's movements: 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. 4. Combat action: 1, put the ball under the crotch, bend the front leg 90 degrees, and the sole of the foot should completely touch the ground. 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. The beauty of yoga ball: First, sit-ups and push-ups. Sit-ups and push-ups are well known to us. Some people use this method in order to reduce their own fat and increase our abdominal muscles. Doctors can do sit-ups and boys can do push-ups to lose some body fat. Let's show our abdominal muscles faster, have a slim figure and a strong body. Make yourself more confident. Second, start at both ends. Lie on your back with your legs straight. Raise your head slightly, and your feet can't touch the ground at this time. Keep your arms straight and above your head. Touch it with your own hands. Touch your feet. Put it down slightly after a few seconds of contact at the highest point. At this time, the whole body is tightened and repeated many times. Lift when exhaling and restore when inhaling. Stick to it every day. Good results can be seen in a short time. This method is difficult to master and requires some skills. You must add more fuel and exercise. Third, the plate brace. Face down, lie flat, bend your arms and make a 90-degree angle with the ground. Toes on the ground, heels up. 90 degrees to the ground. The body is on a plane. Hold on tight, 1 to 2 minutes. Repeated practice, this method can fully exercise our good abdominal muscles and have a good effect on reducing body fat. You can swish it in a short time and lose your abdominal muscles. Fourth, lift your legs on your back. Lie on your back, oh, arms straight, palms at your sides, legs together and lift. Make your legs reach the highest point and your hips leave the ground. At this time, the body is tightened and the abdomen is forced, which lasts for a few seconds at the highest point. Then follow the original route and return to the original action. And when doing this, don't touch the ground with your legs, so that your abdomen is in a tight state for a long time. Long-term persistence can build beautiful abdominal muscles. How to use yoga balls between couples 2 Interesting yoga balls Sphere yoga is a new weight loss exercise in recent years. When the music starts, you can "dance" with the colorful soft yoga balls, which can not only effectively lose weight, but also resist the fatigue of the day. Compared with traditional yoga, sphere yoga can better exercise the balance, flexibility and coordination of the body. Through the full contact between the human body and the sphere, it can effectively massage the local muscles of the body and achieve slimming effect. However, it is more difficult for beginners to use yoga balls. It takes some time to practice to play that huge ball flexibly, which requires more practice. The tip of the yoga ball can be filled to eight points, and the ball is elastic, which is convenient for us to hold and grasp. Beginners can practice with small balls, based on the principle of convenient control. Skilled people can practice with big balls. Stand still and keep your thighs straight. Exercise the legs, eliminate excess fat in the legs and make the body lines more beautiful. Raise your hand to grasp the big bamboo style is mainly to maintain a sense of balance, pay attention to the soles of your feet firmly grasp the ground. The effect is to stretch the legs and make them longer. The corner legs are shaped like horses. Press the ball with both hands, relax your legs as much as possible, keep your back in a straight line, and point your toes up. It can tighten the inner thigh muscles, massage the uterus and improve irregular menstruation. The triangular legs on the ball are separated, sit on the fitness ball, 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 wheels are 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. How to use the yoga ball between lovers? 3 Will the yoga ball explode? Generally speaking, yoga balls are not easy to explode, but there may be accidents. Considering the weight of ordinary people, yoga ball is affordable, because its flexibility and elasticity can help it bear the weight of about 400 kilograms. Most people can bear the weight of the yoga ball, but when we exercise, we don't put all the weight on the yoga ball, it only bears part of the weight. Because our bodies have a kind of antagonistic force against the ball, yoga ball makes us relax and sink, at the same time, the body will have its own strength to go up, and at the same time, the muscles will tighten and wrap around the bones to protect the body. Yoga balls are made of soft PVC, which is elastic, so lifting, riding, lying, patting, kicking, pressing and sitting on the side will not explode, but when people sit on the ball, their bodies are not relaxed, and your back, hips, knees and other parts are still making subtle adjustments to maintain balance. These minor adjustments contribute to the blood circulation of the spinal disc and enhance the strength of the back. By adjusting the center of gravity and balance of the body at any time, you can increase the movement of the spine, strengthen your back strength and maintain a correct sitting posture. At the same time, using the elasticity of yoga balls can also correct your sitting posture. How to inflate a yoga ball? 1. First, after we buy a new yoga ball, we should find the inflatable port of the yoga ball and unplug the plug on the inflatable port of the yoga ball. 2. When pulling down the bolt, find the gas-filled tube. Yoga ball has a special inflatable tube. Don't get mixed up. Insert the small mouth of the inflatable tube into the inflatable port of the yoga ball. 3. Connect the other end of the pipeline to the air inlet of the air pump. The air inlet is concave and the air outlet is convex. 4. Finally, press the air pump to inflate. Press the air pump to the bottom before releasing the air. After inflation, pull out the pipe and block the pin of the air inlet. Yoga ball 1 precautions. When pumping up the ball, hit "eight points full" to make the ball more elastic and easy to grip. 2, yoga balls have various 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. 3. When playing yoga ball at home, you can spread a yoga mat or towel on the floor to keep it clean and not easy to slip. 4. Although yoga ball is not easy to get hurt, you should pay attention to maintaining balance, especially when doing difficult movements such as wheel type. Be sure to support it with your hands when you recover. 5. Stretch and squeeze with slow and rhythmic breathing during practice. 6. Pay attention to practice and improve concentration, which is more conducive to mastering the correct posture and avoiding injury. 7. Pay attention to wearing when practicing fitness ball yoga, and try not to wear some clothes that are too loose, so as to avoid the yoga ball squeezing clothes, causing accidents and harm to the body.