What are the benefits of using the new favorite fitness ball for indoor fitness? Fitness balls are safer and less likely to be damaged during exercise. It is suitable for all people to exercise and has a good fitness effect, which has been accepted by young men and women who like sports. Let's share the advantages of the new favorite indoor fitness ball.

What are the advantages of the new favorite indoor fitness ball? 1 training balance and massage

The main function of fitness ball is to train the balance ability of human body, enhance the control ability of muscles and improve the flexibility and coordination of human body. Ordinary exercise is carried out on the ground or on stable equipment, and the exerciser does not have to think too much about the balance of the body.

Generally speaking, after the age of 20, people who lack strength training will evaporate half a catty of muscle every year, but the disappearance of muscle will not only affect strength, but also lead to weight gain. Adding fitness balls to bodybuilding, such as bench presses and sit-ups, will be more difficult to do than before, requiring more balance to stabilize the body, but it will increase strength.

Stretching is very important for maintaining a healthy and energetic life. Generally speaking, strength training and flexibility training cannot coexist, but should complement each other. Many stretching exercises can be done by using fitness balls. Regular stretching exercises can not only prevent muscle aches and injuries, but also promote physical and mental relaxation.

It is worth mentioning that the ball exercise also has a massage function. When the human body is in contact with the ball, the fitness ball will massage the human body evenly.

Consume 6 thousand calories per hour

Fitness balls used in ball games are generally made of pvc materials harmless to human body, with a diameter of 60 ~ 70 cm. It's hollow inside and needs to be inflated.

This kind of fitness ball can withstand up to 300 kilograms of pressure, so it is soft, comfortable and very safe.

Ball games are widely used by people. A lot of strength training is not suitable for some older and weaker people, especially those with heart disease and high blood pressure. When playing ball games, the athlete's heart rate is kept between 1 15 ~ 135 times per minute, and people will not feel wheezing, but the calories consumed will reach 3 ~ 6,000 calories every 45 minutes.

It is difficult for beginners to practice ball games. However, while playing ball and exercising, we can discover the characteristics of fitness ball more quickly and master the skills of ball exercise. Of course, keeping the ball shape is not a day's work, it needs to be practiced well.

What are the benefits of using the new favorite fitness ball for indoor fitness? 2 Skillfully use fitness balls to get a slim figure quickly.

Action 1: Sit-ups

Action points: relax your hips and waist and lie on the fitness ball, with your legs open on the ground, focus on your legs and hips, and put your head in your hands. Inhale, pull the body up by the strength of abdominal muscles, keep breathing for 2 ~ 3 times, then return to the starting position and exhale during the process. Completed 10 ~ 15.

Action self-check: When you get up, you must keep a good balance because the ball will roll, so as not to fall off the fitness ball.

Fitness advantage: exercise abdominal muscles. Because you lean on an elastic fitness ball, you can achieve good fitness results. This exercise can improve your flexibility, strength, balance, posture and cardiopulmonary function in all aspects.

Action 2: Reclining and kicking.

Action points: Lie on your back, put your heels and calves on the fitness ball, support your body with your hands down, and lift your shoulders, back and side waist as much as possible with your hands and shoulders to make your body in a straight line. Keep this state, lift your right leg, straighten your toes, and keep breathing twice. Then change legs, and the left and right legs alternate into a group. After completing a group, the waist can be lowered. Complete group 10.

Action self-inspection: when lifting legs, chin should be as close as possible to clavicle, buttocks should be adducted, abdomen should be tightened, muscles inside thighs should be clamped, and waist should not collapse.

Fitness advantage: exercise the muscles of the side waist and buttocks. And the most attractive thing about rhythmic ball aerobics is that it can consume 3000 ~ 6000 calories every 45 minutes, which is enough to achieve the purpose of losing weight.

Action 3: Hold the ball sideways.

Key points of action: stand upright with your legs together, hold the left ball with your left hand, straighten your right hand up, lean to the left with the strength of your waist, keep breathing for 2 ~ 3 times, then return to your original position and continue to side waist 10 times. Then put the fitness ball under your right hand and tilt it to the right. Continuous lateral waist 10 times. This is a group, complete 2 ~ 3 groups.

Action self-check: when doing this action, keep your arms straight and push up, and use the waist strength to drive the sideways line to tilt.

Body-shaping advantage: Stretch the muscle curve on the side to make the muscle lines on both sides of the waist more gentle and graceful.

Action 4: Plate Support

Action points: put the calf and tibia on the fitness ball, face down, body prone, hands on the ground, and keep the human body in a horizontal line. Don't collapse at the waist, and keep breathing for 2 ~ 3 times. Complete group 10.

Action self-inspection: the body must be kept on a horizontal line, especially at the waist. Keep your arms and toes straight.

Advantages of body shaping: This action seems simple, but in fact there are many parts that need to be exercised, such as arms, legs, waist and so on.

Action 5: Prone support

Action points: put the fitness ball on the chest and abdomen, face down, lie on the fitness ball, support the ground with both hands, stand on tiptoe with the left leg touching the ground, and stretch the right leg as far back as possible, and keep breathing for 2 ~ 3 times. Then change legs and stretch. The left and right legs alternate as a group, making a 10 group.

Action self-inspection: the toes of the raised legs should be stretched straight, and the knees should be straightened. When stretching backwards and upwards, the muscles of the inner thighs and buttocks should be tightened as much as possible.

Advantages of bodybuilding: exercise the muscles of the inner thigh and buttocks, so that the buttocks do not sag, and the lines of the thighs are more compact and slender.