There are two kinds, one is the combination of aerobics and yoga, which is accepted by the public in Europe and America and is very popular because of the mastery and control of rhythm and the extension of yoga. Generally speaking, yoga is slow and gentle. After maintaining this feature of yoga, the ball also incorporates the rhythm of aerobics, and it is also interesting that unarmed yoga does not have. Another kind of yoga is one of the traditional yoga in India, which helps to correct and restore body parts and has therapeutic effect. Although there are some differences, both yoga programs have the functions of waist, back and spine.
One-legged stretching device
Bend your knees, open your legs, point your toes outward, and then put your left leg above the yoga ball to keep your ischium and hip as stable as possible. When inhaling, put your hands up from your side, put your hands together, exhale, sink your hands back to your chest, keep your elbows parallel, keep your palms together, relax your shoulders, look straight ahead, keep breathing for five times, and then practice with the other leg.
This action can strengthen the pelvic floor muscles and legs, strengthen the ligament strength at the back of the legs and control the hips.
Lateral foot extension
Open your feet one and a half shoulders wide, turn your right foot to the right, and move your left foot forward. Put the yoga ball under your right thigh, then try to lift the pelvic floor muscles and hip joints instead of sinking, and always keep control of your body.
Down-dog type one-leg extension type
Step on your feet as firmly as possible, open your hands shoulder width apart, and open your feet hip width apart. Put the yoga ball under your body to maintain strength and relax your shoulders. When the body is in a regular triangle, inhale and lift the right leg or left leg, straighten back and up, straighten your feet, keep your body in an oblique straight line, and stretch your head in the opposite direction. Tighten the gluteus maximus, minimize the pressure on the arms and hands, and relax the shoulders and head. This is not necessary.
Camel variety
Open your legs, put the yoga ball behind your hips between your legs, and try to lie on your back in the direction of the yoga ball. If you find it difficult, you can put your hands on your feet. If you think it's okay, let your body lean back completely on the yoga ball and let the yoga ball bear the weight of your body. At the same time, tighten the gluteus maximus, push your hips forward, spread the posterior thigh groove, open your front side, and cross your hands to keep five.
If the body allows, press the left arm to the right arm, intertwine with each other, and extend the fingertips far away. This action can tighten the gluteal muscles to protect the lumbar spine and reduce the excess fat in the arm.
Dance style
First put your feet together, put your hands on the yoga ball, try to open your right leg, bend your knees backwards, grab your right leg or ankle with your right hand, pull your legs up and back when inhaling, raise your head slightly, relax your shoulders and keep balance.
It can achieve a good shaping effect, tighten the back, reduce the excess fat on both sides of the waistline, improve the hip curve, reduce the fat on the front side of the thigh and increase the strength of the limbs.
Six questions about the ball
What should I pay attention to when choosing a yoga ball?
First of all, we should choose the size of the yoga ball according to the individual. Yoga balls are 45cm, 65cm and 75cm in diameter. If you are a petite lady, you can choose 45 cm or cm yoga balls, while 65 cm and 75 cm yoga balls are more suitable for tall men. In addition to the choice of size, it is more important to choose a sturdy and durable fitness ball produced by regular manufacturers, which is very elastic and safe.
Is yoga ball affordable for ordinary people?
The average person's yoga ball can bear the weight, because when we are here, we don't put all the weight on the ball, it only bears part of the weight, and our body and the ball produce a confrontational force. When the ball makes us relax and sink, our bodies will have their own strength, and at the same time, they will tighten muscles, wrap bones and protect our bodies.
What should I pay attention to when playing fitness ball to ensure my health?
Fitness ball needs the trainer to pay more attention, because yoga fitness ball needs better balance, not only to control your body, but also to control the fitness ball under your body, which is also the interesting place of yoga fitness ball project. There should be an interactive process between the body and the ball, and the best fitness effect can be achieved by taking both into account.
What else do you need to prepare for fitness balls?
In addition to yoga balls, yoga mats are also necessary, and ropes can be added to assist objects according to personal physique.
What are the requirements for clothing when practicing yoga and fitness ball?
The requirements for clothing are basically the same as ordinary yoga. Comfortable clothes are enough, but not too loose. Because the yoga ball should be well controlled during practice, if the clothes are too loose, it will bring inconvenience to the movement, and if the loose and fat trouser legs or cuffs are pressed by the ball, it will affect the safety of practice.
How does yoga ball realize its rehabilitation function?
Because the fitness ball can bear the local pressure of the body, we can temporarily relax our lumbar spine while leaning against the fitness ball, and at the same time strengthen the strength exercise around the lumbar spine or limbs. After practicing for a period of time, when the strength around the lumbar spine and limbs is strengthened, we won't do anything with the strength of the lumbar spine, so the lumbar spine will be restored and gradually consolidated. Because the yoga ball has good elasticity, it will also make the lumbar spine feel very comfortable and relaxed when relying on it.
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