Fitness ball is a novel, interesting and special sport. Fitness ball has many uses and advantages: it is suitable for all people to exercise (including those who need rehabilitation treatment), with good fitness effect (especially for spine and pelvis) and good injury recovery and rehabilitation function. The fitness ball is relatively safe during exercise and is not easy to be damaged. Fitness balls can improve people's flexibility, strength, balance, posture and cardiopulmonary function.
It is hard enough for Sammi Cheng to put on her "fat coat" every day in the movie "Slim Men and Women". There are many scenes in which she is a 260-pound fat girl who is urged by the leading actor "Fat Boy" Andy Lau to go to hell to lose weight. There are many ways for Sammi to lose weight, including playing fitness balls to lose weight. It can be seen that fitness balls have been accepted by young men and women who like sports. Another interesting and beautiful sport produced by training balls is aerobics.
Fitness balls can exercise the muscles of the chest, abdomen, back, buttocks and legs, which play an important role in maintaining body balance, improving body posture and preventing sports injuries.
Training balance and massage
The main function of fitness ball is to train the balance ability of human body, enhance the control ability of muscles and improve the flexibility and coordination of human body. Ordinary exercise is carried out on the ground or on stable equipment, and the exerciser does not have to think too much about the balance of the body.
Generally speaking, after the age of 20, people who lack strength training will evaporate half a catty of muscle every year, but the disappearance of muscle will not only affect strength, but also lead to weight gain. Adding fitness balls to bodybuilding, such as bench presses and sit-ups, will be more difficult to do than before, requiring more balance to stabilize the body, but it will increase strength.
Stretching is very important for maintaining a healthy and energetic life. Generally speaking, strength training and flexibility training cannot coexist, but should complement each other. Many stretching exercises can be done by using fitness balls. Regular stretching exercises can not only prevent muscle aches and injuries, but also promote physical and mental relaxation.
It is worth mentioning that the ball exercise also has a massage function. When the human body is in contact with the ball, the fitness ball will massage the human body evenly.
Consume 6 thousand calories per hour
Fitness balls used in ball games are generally made of PVC materials harmless to human body, with a diameter of 60 ~ 70 cm. It's hollow inside and needs to be inflated.
This kind of fitness ball can withstand up to 300 kilograms of pressure, so it is soft, comfortable and very safe.
Ball games are widely used by people. A lot of strength training is not suitable for some 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 3 ~ 6,000 calories every 45 minutes.
It is difficult for beginners to practice ball games. However, while playing ball and exercising, we can discover the characteristics of fitness ball more quickly and master the skills of ball exercise. Of course, keeping the ball shape is not a day's work, it needs to be practiced well.
Three steps to lose weight in waist and abdomen
There are various movements in ball games, and it takes about 45 minutes to complete the full set of movements. Three times is more appropriate. Playing ball games can help you exercise all your muscles, especially your waist and abdomen.
Leg and balance training
Lie on your back on the fitness ball to 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. But the price I started doing this was a few drops. And the fitness ball is best to touch the back. If the ball touches the back, haha, it will be even worse. I was knocked down. It's so sad. Learn the lesson. So novices pay attention to the above points. Then slowly lift your left leg, put it down and lift your right leg. Lift it slowly. It can exercise your leg muscles and your balance.
Arm and shoulder strength training
Put your legs on the fitness ball and support them with your hands, showing push-ups. Keep your body straight. Then move your hands to restore. Say it again. In addition, you can do push-ups in deformation. This exercise can strengthen your arms and shoulders.
Popular fitness balls in Europe and America (long legs)
Trouble question:
Legs and thighs are too slender, I want to increase my sense of strength, but I am afraid that simple musical instrument practice will make my legs thicker and not feminine enough.
The solution is:
Doing some leg stretching exercises with fitness balls can effectively shape the soft lines of leg muscles, and you don't have to worry about the thick legs.
Intimate reminder:
The correct breathing method can make you make greater use of the oxygen contained in the air, which plays an indispensable role in sculpture. The practice is: inhale deeply through the nose, let the lungs expand as much as possible, and exhale slowly through the nose during the leg lifting and landing. Repeatedly, the rhythm of breathing should be as slow and even as possible.
Exercise points:
1, sit on the ground with your hips as the contact surface, and spread your hands back at an angle of 35 degrees with your back. Put the whole body's center of gravity at the back, with one leg on the ground and the other leg straight, and do the jump ball with the instep of the outer foot, and practice alternately from left to right 10- 15 times.
This inspiration comes from the movements of rhythmic gymnastics, which is very rhythmic and pleasing to the eye.
3, to achieve the effect of exercise, we must pay attention to tighten the instep, the whole leg into a straight line, in order to make the legs in motion into a straight line, in order to fully stretch the legs in motion.
Fitness balls have many uses and advantages:
Suitable for all people to exercise (including those who need rehabilitation treatment)
Its fitness effect is good (especially for the exercise of spine and pelvis), and the fitness ball has good injury recovery and rehabilitation functions.
Fitness balls are safer and less likely to be damaged during exercise.
Fitness balls can improve people's flexibility, strength, balance, posture and cardiopulmonary function.
Materials and specifications of fitness balls:
Fitness balls are generally made of PVC materials harmless to human body, with a diameter of 65~75 cm. They are empty inside and need to be inflated.
The standard diameter of fitness balls is 75 cm, and there are also 65 cm. According to the height selection, the standard ball is selected for those with height 1.60m or more, and 65cm is selected for those with height 1.60m or less. When using the ball, you can hold it with your hands and use your feet to clamp it, which is the best choice. The bearing capacity of the ball is 100 kg, and it feels very elastic, soft and comfortable when pressed by hand, indicating that the quality is qualified.
The main function of fitness ball-training balance and massage
The main function of fitness ball is to train the balance ability of human body, enhance the control ability of muscles and improve the flexibility and coordination of human body. Ordinary exercise is carried out on the ground or on stable equipment, and the exerciser does not have to think too much about the balance of the body.
Generally speaking, after the age of 20, people who lack strength training will evaporate half a catty of muscle every year, but the disappearance of muscle will not only affect strength, but also lead to weight gain. Adding fitness balls to bodybuilding, such as bench presses and sit-ups, will be more difficult to do than before, requiring more balance to stabilize the body, but it will increase strength.
Stretching is very important for maintaining a healthy and energetic life. Generally speaking, strength training and flexibility training cannot coexist, but should complement each other. Many stretching exercises can be done by using fitness balls. Regular stretching exercises can not only prevent muscle aches and injuries, but also promote physical and mental relaxation.
It is worth mentioning that the ball exercise also has a massage function. When the human body is in contact with the ball, the fitness ball will massage the human body evenly.
Consume 6 thousand calories per hour
Fitness balls used in ball games are generally made of PVC materials harmless to human body, with a diameter of 60 ~ 70 cm. It's hollow inside and needs to be inflated.
This kind of fitness ball can withstand up to 300 kilograms of pressure, so it is soft, comfortable and very safe.
ball games
Ball games are widely used by people. A lot of strength training is not suitable for some 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 3 ~ 6,000 calories every 45 minutes.
It is difficult for beginners to practice ball games. However, while playing ball and exercising, we can discover the characteristics of fitness ball more quickly and master the skills of ball exercise. Of course, keeping the ball shape is not a day's work, it needs to be practiced well.
Ball Games-Trilogy of Waist and Abdomen Weight Loss
There are many kinds of ball games, so it takes about 45 minutes to complete the whole set of movements, and it is advisable to do it 2-3 times a week. Playing ball games can help you exercise all your muscles, especially your waist and abdomen.
Ball games-leg and balance training
Lie on your back on the fitness ball to 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. But the price I started doing this was a few drops. And the fitness ball is best to touch the back. If the ball touches the back, haha, it will be even worse. I was knocked down. It's so sad. Learn the lesson. So novices pay attention to the above points. Then slowly lift your left leg, put it down and lift your right leg. Lift it slowly. It can exercise your leg muscles and your balance.
Ball games-arm and shoulder strength training
Put your legs on the fitness ball and support them with your hands, showing push-ups. Keep your body straight. Then move your hands to restore. Say it again. In addition, you can do push-ups in deformation. This exercise can strengthen your arms and shoulders.
Ball games-back stretching training 1
Action process: Before starting training, keep your knees in a soft position to avoid injury. The abdomen is on the fitness ball, so put your hands on your neck, but don't cross your hands to avoid slipping, because you don't have a good sense of balance, because you really touch the ball. Hee hee. Be careful, this ball is not easy to mess with. The arch back stands up and the upper body stands up as much as possible. When it reaches the highest point, it will stand still for one second. Then reply slowly.
Breathing method: inhale when the upper body is upright, and exhale when bending forward.
Key points: when stretching upwards, try to contract the sacrospinous muscle, and don't move too fast.
Ball Games-Back Stretching Training II
Before starting training, keep your knees in a soft position to avoid injury, put your chest on the ball, put your hands on both sides of the ball, slowly move the ball to your abdomen, straighten your hands and legs, and stretch your back into an L shape as much as possible. Repeat. Can effectively exercise back muscles.