How to do a yoga ball belly roll is to sit on a yoga ball or lie on a yoga ball to do a belly roll.
The correct way to roll your belly is as shown in the figure. The posture to be practiced is: sitting on a yoga ball, bending your knees and putting your feet flat on the ground. While gradually moving your feet forward, keep your torso close to the yoga ball backwards until your lower back is completely pressed against the yoga ball and your arms are crossed on your chest.
Exercise: Exhale, raise the upper torso, tighten the navel inward, and contract the abdominal muscles. Lift your chin, the distance from chin to neck is just enough to put down an orange.
Purpose of exercise: to make the muscles of upper abdomen and lower abdomen stronger. This is the best initial action for all fitness enthusiasts to exercise on the yoga ball. Compared with the exercises on the floor, doing belly roll exercises on yoga balls needs to overcome greater resistance and the range of movements is often larger.
Yoga ball belly roll tutorial primary alternating belly roll
Action essentials:
Lie flat, with the yoga ball facing away from you and your feet flat on the ground. Put your hands behind your head.
B slowly lift the upper body with core strength, and let the right hand touch the left knee. Pause 1-2 seconds. Then lower your upper body back to the starting position. Change the other side. Repeat 8- 10 times.
Transverse abdominal roll
Action essentials:
A. Lying on the yoga mat to the left, the shoulders naturally contract and sink, and the abdominal core should be tightened. At the same time, the left hand is placed on the left side of the body and perpendicular to the body, and the right hand is placed behind the right ear.
B. Hold the yoga ball with your legs. Don't use too much force. Just make sure the yoga ball doesn't drop. Then, use the strength of the abdominal muscles to drive the legs closer to the upper body, and then do the reduction action.
Lie flat and tuck in.
Action essentials:
A. Lie flat on the inflatable fitness ball, with feet on the ground, thighs and trunk parallel to the ground. Put your hands on your head, support your head, and open your elbows.
B. The chin is shrunk to the chest, the abdominal muscles are contracted, and the trunk is lifted to no more than 45 degrees (more than 2 seconds). Exhale and keep the new posture for 2 seconds, then slowly return to the initial posture (more than 2 seconds) and inhale.
C. Do 4 groups at a time, each group is not limited to exhaustion, rest for one minute between groups, and exercise every other day.
Abdominal stretching
Action essentials:
A Let the whole shoulder, back and buttocks stick to the yoga ball, with knees bent and hands folded.
B. Lift the upper body with abdominal strength for 3 seconds, and then return to the initial action. Zuoqun 15.
Knee twisting and abdomen rolling
Action essentials:
A. This action sequence is a bit like a bicycle belly roll, but it is done on a yoga ball. Open your right hand, open your palm and hold the ground. As a balance, straighten your right leg. Remember to straighten your left leg when your left elbow touches your right knee.
B. The left and right are complete sets of movements, and do 15 groups.
Yoga ball folding knife belly roll
Action essentials:
A. Bend your elbow and move down until your chest and hands are on the same level. Stretch the elbow joint, push the ground down hard, and move your body up at the same time to return to the initial position.
B. During exercise, when the body is in the highest position, the feet on the fitness ball bend, and the fitness ball rolls forward, so that the hips and toes move forward and upward, and the whole body bends at the hips.
C. At this time, the toes of both feet are located at the top of the fitness ball, and the feet keep an included angle of 90 degrees, with the head and upper body facing the ground. When returning to the original road, the hips move down and the toes extend until the body returns to its original action and is parallel to the ground.