How to practice legs with fitness balls?
1. Lie on your side and hold the fitness ball, with your shoulders open, so that your side waist can completely fit the fitness ball and keep your body balanced. One knee is supported on the mat, so that the thigh is inclined to the ground by 30 ~ 45, the other leg is slightly raised, and the toes are hooked.
2. Keep your body stable, lift your slightly lifted legs parallel to the ground, and then return to the initial position.
Recommended training intensity: Repeat 20~25 times for each leg and cycle 2~3 groups.
Can fitness balls thin legs?
You can stovepipe, the fitness ball is close to the wall, and the upper back is attached to the edge of the ball. Use the ball as a pulley and slowly bend your knees after exhaling until your thighs are parallel to the ground. When finished, hold the posture 15 seconds. Inhale, slowly lift your thighs and restore your starting point. Repeat this action 3 to 5 times. Efficacy: through squatting, exercise quadriceps femoris, enhance the endurance of legs and the stability of lower limbs. Tip: Keep your feet off the ground and your back straight.
What should I pay attention to when practicing fitness ball?
Lie on your back on the fitness ball to keep your body balanced. Better put your hands on your sides. Of course, a master can hold his chest with both hands. But the price I started doing this was a few drops. And the fitness ball is best to touch the back. If the ball touches the back, haha, it will be even worse. I was knocked down. It's so sad. Learn the lesson. So novices pay attention to the above points. Then slowly lift your left leg, put it down and lift your right leg. Lift it slowly. It can exercise your leg muscles and your balance.
Fitness ball stovepipe exercise
1. Relax, spread your feet shoulder-width apart and stand by the wall. Hold the fitness ball behind your hands and fix the ball behind your waist.
2. As the ball rolls, bend your knees slowly, with your thighs parallel to the ground and your knees not exceeding your toes.
3. Keep your back straight and hold the fitness ball with both hands. Keep your thighs at an angle parallel to the ground. Keep breathing in this position 10 times.
4. Stand up slowly, loosen the fitness ball with both hands and adjust your breathing.
5. Repeat the whole action for 5- 10 times.