Balance ball training can make sit-ups and other training actions play an effective role, easily flatten the abdomen, and also exercise the chest, shoulders and arms. Let's take a quick look at the following set of women's gym balance ball weight loss plan primary version!
Action 1: Balance ball slides
1, exercise method
Action A: Kneel in front of a balance ball. Hold your hands loosely into a fist and put them on the top of the ball, palms facing each other. Feet together. Lean forward slightly.
Action b
(1) Take the knee as the fulcrum, lean forward, roll the ball forward with your forearm, and at the same time stretch your crotch, and press your chest down to the balance ball.
(2) Stop when the shoulders and knees are almost diagonal.
(3) Belly in and roll the ball back to the starting position.
2. Exercise times: 10- 15 times.
Action 2: Balance ball bending
1, exercise method
Action a
(1) Put your hands on the ground and lie face down on the balance ball. Move your hand forward and let the ball roll under your body until it reaches under your calf.
(2) Hands must be placed directly under the shoulders, just like preparing to do push-ups. The body must be in a straight line from heel to head.
Action b
(1) Straighten your legs, tighten your abdominal muscles, lift your hips towards the ceiling, and roll the ball towards your arms to make yourself feel comfortable as much as possible.
(2) Hold 1 sec, and then lower your hips back to the starting position.
2. Exercise times: 10- 15 times.
Action 3: Balance the ball cobra pose.
1, exercise method
Action A: Lie face down on the balance ball, hold a pair of lightweight dumbbells (no more than 2kg) in both hands, with arms hanging to the floor and palms facing each other.
Action b
(1) Lift the arm backward (back) until the arm is flush with the body and the shoulder blades on both sides are clamped.
(2) Hold for 2-3 seconds, and then put down the dumbbell.
2. Exercise times: 10- 15 times.
Action 4: Balance Ball Skiing Style
1, exercise method
Action A: Lie face down on the balance ball and put your hands on the ground. Move your hands forward and let the ball roll under your calf. Hands apart, slightly wider than shoulders.
Action B: Bend your knees forward until your knees are above the balance ball and your hips are facing the ceiling.
Action c
(1) Slowly turn your hips to the right and let the ball roll to the left; Then immediately turn your hips back to the starting position and turn left.
(2) This is a repetitive action. When you are familiar with this action, you can speed it up a little.
2. Exercise times: 10- 15 times.
Action 5: Balance Ball Inclined Push-ups
1, exercise method
Action a
(1) Put your hands on the balance ball and do push-ups with your arms straight.
(2) It must be in a straight line from the heel to the head.
Action B: Tighten the abdominal muscles, bend the elbow, and press the chest down to the sphere. Stop when the chest touches the ball. Pause, then push your body up.
2. Exercise times: 10- 15 times.
Action 6: Bend the leg of the balance ball
1, exercise method
Action A: Lie on your back with your hands on your sides and your heels on the balance ball. Heel down, body up, hips hanging, upper body in a straight line.
Action B: Then, roll the ball to yourself, tighten the muscles behind your legs, and then roll the ball back outward. Don't let your hips touch the ground the whole time.
2. Exercise times: 10- 15 times.
Action 7: Balance the ball stretch and lunge.
1, exercise method
Action A: Hold a solid ball in both hands. Put your right foot on the balance ball and your left foot on the ground.
Action b: bend your left knee, press your hips down to the floor, lean forward and let the fitness ball touch the floor in front. Then push the body back to the starting position.
2. Exercise times: 10- 15 times. Then repeat this action with the other foot.
Special reminder: complete these training movements in turn, and don't rest. Finish the last movement and rest for 60 seconds. Then repeat this series of actions.