Compared with simple yoga movements, it is no exaggeration to say that yoga balls can exercise all the muscles of the whole body. Yoga ball is recommended because it can help us shape a better figure. Because the yoga ball is elastic, it can provide an unstable support surface to fully train your muscle core. Proper yoga ball exercise can promote health and coordinate the whole body. In addition, it is very beneficial to the exercise of spine and pelvis, and has good auxiliary injury recovery and rehabilitation functions, especially for low back diseases; But also safer during exercise.
Not easy to get hurt. With the help of simple yoga movements, you can create a perfect image. Next, I'll teach you some yoga balls that look like rolling around, which can help you shape and lose fat to a great extent. Friends, let's study together!
1, yoga ball board supports belly roll.
This action can strengthen the stimulation of abdominal muscles and shoulder muscles. So as to achieve the effect of exercising.
The operation is as follows:
A, starting from the kneeling position, the hands are shoulder-width apart.
B, straighten your legs, let your calves stick tightly to the yoga ball, and lean forward slightly, which looks like a flat support on the yoga ball.
C, tighten the abdominal core muscles, and let the calf rotate forward with the yoga ball. When you reach a position where you can't move forward, you can retreat.
D, each back and forth is an action, 20 are a group, and 3 groups are repeated, with an interval of 15 seconds.
2. Yoga ball push-ups
This Dong can occasionally exercise the arm muscles, widen the shoulder and back, and also exercise the core muscles of the abdomen.
The operation is as follows:
A, the arms are shoulder width apart, the upper body is supported by the arms and straightened, the legs and feet are close together, and the instep is close to the yoga ball.
B, always keep hips, legs, waist in the same horizontal plane, don't collapse, ass.
C. do push-ups in this position. Be careful not to shift the center of gravity during the action.
D, every 40 are a group. Repeat three groups.
The earth extends backwards.
This action has a very significant rental effect on tightening the lower abdomen and buttocks.
The operation is as follows:
A. Kneel your legs slightly apart on the ground or on the yoga mat, put your hands behind your body, hold the yoga ball to tighten your abdomen and buttocks, and look straight ahead.
B, when exhaling, bend back and stick the yoga ball on your back.
C. when inhaling, stretch your arms behind you. At this time, relax your body, release your strength and keep breathing evenly.
D inhale again, wrap your hands around the yoga ball again, exhale slowly, and use the strength of your lower abdomen to return to the starting position.