How to use yoga ball to lose weight
Action 1: Jump on the springboard
The initial flat type is to put your feet on the ground. If you put your ankle on the bouncy ball, it will increase the instability. In order to keep the balance on the ball, you must tighten your whole body muscles, which will double the effect, and the horizontal kick can enhance the training intensity. You can make 3~4 groups per side 10 foot.
Action 2: Elastic ball sit-ups.
Doing sit-ups on the elastic ball can increase abdominal training, cooperate with the action of crossing legs, and can also be used at the back of gluteal muscles. You can continue to do it for one minute and repeat 3~4 groups.
Action 3: Elastic ball bridge
We have introduced bridge practice many times before. It is an effective action to exercise the buttocks. If you put your feet on the elastic ball, you can not only increase the training of gluteal muscles, but also strengthen the sculpture of thigh muscles.
Action 4: In addition to enhancing the training effect, the bouncy ball can also be used as an extension prop. Lying on the elastic ball, the curved spherical surface just stretches the back muscles and relaxes the shoulder and neck lines, which is very comfortable!
Simple usage of yoga ball
1, upper body on the ball
Hands straight to support the ground, legs together; Stretch your back, raise one leg as high as possible, then put it down and switch to the other side. It has the effect of stovepipe and thin buttocks.
Step 2: Standing posture
One leg is pressed on the fitness ball, and two arms are bent and crossed behind the head. The whole body slowly stretches to the left, repeating many times and changing sides. Exercise the waist, as well as stovepipe and arm.
Step 3: Sit on the ball.
Legs together, hands high, fingers opposite, take a deep breath, abdomen and chest, and lift your whole body up as hard as possible. Thin waist and abdomen, tall and straight posture.
How to make a yoga ball supported by a flat plate?
A. The initial movement is in the form of flat support, and the forearm is placed on the ball.
B. The arm and trunk form a 90-degree angle, and the body shape is a straight line.
How big is the yoga ball?
It is not that the bigger the yoga ball, the better. Some people think that the bigger the yoga ball, the better the weight loss effect, which is wrong. The size of the yoga ball is directly related to your height. If you choose a yoga ball that is much bigger than your height, it is easy to cause physical injury during use. If you choose a smaller one, you won't lose weight. Therefore, when buying a yoga ball, you must choose a suitable size yoga ball according to your height. Generally, the height of women is about 1.6 meters. You can choose a yoga ball with a height of about 65 cm, and then make an appropriate choice according to this ratio.