Yoga ball is an indispensable prop in yoga, so how to use it and how to exercise with it? Here is a detailed introduction to how to use yoga balls for you. Let's have a look.
1, recommended by flexion and extension
Feet shoulder width apart, feet forward. Lie on your back with your hips and lower back on the edge of the fitness ball. Hold a dumbbell of 5 ~ 10 lb (2.3 ~ 4.5 kg) in each hand, put your arms down and lean against the ball. Tighten the abdomen, contract the biceps brachii, bend the arm, and lift the dumbbell to the shoulder.
Lean your head and neck back, lean on the fitness ball behind you, contract your hips, and lift your crotch to be parallel to the ground. Hold the dumbbell above your chest. Then restore the crotch and arms to their original positions, and the whole action is repeated 10~ 12 times.
Instead of exercises: biceps flexion and extension, chest push, horse stance or squat exercises.
2, chest expansion and shoulder hugging
Hold a 3-8 lb (1.4-3.6 kg) dumbbell in each hand. Head, neck and shoulders are all on the ball. Feet shoulder width apart, toes forward. Lift your hips until your torso is parallel to the ground. The arms are extended to both sides, the upper arms are parallel to the ground, and the elbows are slightly bent.
Lift the dumbbell above your chest. Then cross your arms until the dumbbell almost touches your shoulder, then slowly lift the dumbbell and return to its original position along the original route. Do 10 times.
Not exercise: chest expansion exercise.
Step 3: Bend down and lift.
Face down, chest pressed on the fitness ball, tiptoe on the ground. Hold a dumbbell weighing 1 ~ 5 lbs (0.5 ~ 2.3 kg) in each hand. Keep the elbow slightly bent, keep the head straight with the spine, lift the dumbbell forward and return to its original position, and do it for 24 times.
Not exercise: chest expansion exercise.
4. Bend your legs.
Face down, hips on the ball, hands on the ground. Legs apart and hip width, knees bent, instep naturally bent, instep up, thighs parallel to the ground. Swing your legs up and down, tighten your hips when swinging, keep your abdomen tight, avoid arching your back and keep the ball rolling. Do it 25 times.
Not exercise: crotch stretching.
5. Take the groundball
Push-up posture, instep down and put your feet on the fitness ball. Hands on the ground, shoulder width apart. Abdomen tightened, arms straight. Bend your knees and pull the ball to your left shoulder. Then push it out and pull it to the right, and repeat 10~ 15 times.
Instead of exercise: sit-ups on your side.
6. lunge ball
Keep your feet shoulder-width apart and hold a dumbbell weighing 3-8 pounds (1.4-3.6 kg) in your right hand. Bend your right knee and put your right foot on the fitness ball behind you.
Bend your left knee slowly, and roll the ball backwards while the center of gravity moves down until the left thigh is almost parallel to the ground (the neck should be in a straight line with the spine). Gradually straighten your front legs, lift your body and roll the ball back to the starting position. Repeat each leg 10 times.
Instead of exercise: routine lunge exercise.
7. Cut the leg and turn the ball
Lie flat on your back and clamp the ball tightly between your ankles. Stretch your hands to your sides, palms down to keep balance. Then lift your legs and make a 45-degree angle with the ground.
Keep your shoulders close to the ground and try to rotate your legs to the right, then return to the center position and then rotate to the left. Rotate each side 10~ 15 times, and keep the trunk straight and the spine curve natural throughout.
Not exercise: lifting your legs or kicking your back.
8. Squat on one leg
Push the ball against the wall with your lower back. Feet are shoulder width apart. Hang your arms at your sides or on your hips to help balance. Lift your left foot off the ground, bend your right knee slowly until your thigh is almost parallel to the ground, and stand up slowly. Do 10 squats on each leg.
Instead of exercise: routine list, legs squat.
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