Fitness ball Fitness ball is not limited by the venue, and it is a very good indoor fitness method. As a new, interesting and special sport, fitness ball has many uses and advantages, good fitness effect and good injury recovery and rehabilitation functions. It is also safer during exercise and is not easy to get hurt. It can also improve the flexibility, balance and cardiopulmonary function of the human body.
Fitness ball exercises are widely used. A lot of strength training is not suitable for 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 3000~6000 calories every 45 minutes.
Next, I will teach you a few aerobic exercises that can exercise your legs, balance, arm and shoulder strength and expand your back.
Strengthen your legs and balance, lie on your back on the fitness ball and keep your body balanced. It's best to put your hands on your sides. Of course, a master can hold his chest with both hands, and it is best to touch the fitness ball with his upper back. Then slowly lift your left leg, put it down and press your right leg. Blowing slowly can exercise leg muscles and balance.
Enhance the strength of arms and shoulders. Put your legs on the fitness ball, support your hands and keep your body level. Then move them by hand and restore them. You can also do push-ups, through which you can exercise your arms and shoulders.
Stretch your back. The abdomen is on the fitness ball. Put your hands around your neck, but don't cross your hands to avoid slipping, because you don't have a good sense of balance when you first touch the ball. Stand up with your back arched, with your upper collar up as far as possible. When you reach the highest point, stand still for one second, and then slowly recover.
Breathing: Inhale when the upper body is upright, and exhale when bending forward.
It should be noted that when stretching upwards, try to contract the lumbosacral muscles, and don't move too fast.
The second back expansion should make the knee in a soft position before starting training to avoid injury. Put your chest on the ball, put your hands on both sides of the ball, slowly move the ball to the abdomen and straighten your hands and legs, so that the back stretch is as L-shaped as possible, and then restore and repeat. This exercise can effectively exercise the back muscles.
Swing can make people feel refreshed and exercise their body and will. Undoubtedly, this is a beneficial folk sports activity. There are many postures of swinging, the most common ones are standing, sitting and crouching. As a sport, swinging has a very good fitness function.
Strengthening muscles Children can not only exercise small muscles in fingers and other parts, but also enhance the strength of big muscles in the whole body, especially the muscles in the waist and abdomen, which benefits the most.
Exercise a sense of balance. In addition, when swinging, the body must accompany the swing rhythm, sometimes moving forward and sometimes retreating. In this process, the balance ability can also be well exercised.
Just relax。 Modern people who are nervous and busy are under great pressure in life and work. Swing often can also make people relax and release stress.