Function of yoga mat
Yoga mat is a mat laid under our bodies when we practice yoga. Yoga mat is made of various materials, which can play an anti-slip role in practice, and has strong resilience and good tear resistance, making it an ideal choice for yoga practitioners.
In addition, the yoga mat can effectively prevent the ground from getting cold, with strong grip and good skin-friendliness, so it is perfect to do fitness exercises on the yoga mat.
How to choose the right yoga mat
1. Smell it
A good yoga mat is tasteless, so don't buy a yoga mat with a strange smell, because when practicing yoga, the body and the yoga mat need to be in close contact.
If we buy a yoga mat with bad smell, it will easily endanger our health. Some smells will make us dizzy and allergic.
2. Look at the flatness of the yoga mat
Gently push the surface of the yoga mat with your hands. If you feel dry, this is a good yoga mat. If it is wet, it is easy to slip and cause a fall or strain when practicing yoga.
Step 3 test the material of the yoga mat
When buying a mat, we'd better take an eraser and wipe it gently. If the yoga mat scratches easily, then let's not buy it. It's a poor yoga mat. If it is intact, it is of good quality.
4. Look at the pressure resistance
You can feel the pressure resistance of the yoga mat by gently pinching it with your thumb and forefinger. The summer sleeping mat with good elasticity is preferred, and the summer sleeping mat with poor elasticity is relatively thin when used, which has no protective effect on the body.
Step 5 look at the thickness
The thickness of yoga mats should be between 1.5 mm and 8 mm, which is the standard thickness of international yoga mats, while most yoga mats sold in the domestic market are 3.5 mm, 5 mm and 6 mm.
Beginners had better buy a thicker yoga mat to avoid spraining their ankles during practice. After a period of practice, they can change the mat from 3.5 mm to 5 mm, and the average professional yoga practitioner will choose the thickness of 1.5 mm to 4 mm.
When buying a yoga mat, you must remember not to be too harsh. Just like buying clothes, what suits you is the best, and you should buy it according to your physical needs.
Yoga mat is a very important thing when we practice yoga, mainly to protect our safety, so we must be careful when choosing yoga mats, and buy good yoga mats that suit us, not inferior ones, otherwise it will easily hurt our health.
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I believe many people like yoga. It can not only help us exercise, but also help us shape. There are still many benefits. So how much do we know about yoga ball, the sports equipment of yoga? Do we know what kind of people yoga ball is suitable for? Come and have a look with me!
In fact, yoga ball is suitable for a wide range of people, and most people can practice it. So how should we use yoga balls? Let's take a look!
1. Who is suitable for practicing yoga?
Most people can practice yoga balls.
Yoga balls are fun, soft and elastic. Practitioners can only consume calories by repeating several actions for a long time when doing common equipment exercises such as treadmills and sit-ups, which makes the fitness process of athletes very boring. Yoga ball practice has changed the previous training mode, allowing athletes to play with the ball in warm and unrestrained music. Therefore, yoga ball is very entertaining.
2. People who are not suitable for practicing yoga
Osteoporosis
Some yoga moves must support the weight of the body with limbs such as hands or feet. If there is osteoporosis, it is likely that the strength of the core muscle is not well trained, so that it is accidentally broken when supporting the elbow.
A person in poor health.
Yoga should not be practiced at the beginning of recovery from serious illness and early fracture. Yoga needs good physical condition to achieve the effect of exercising physical function and muscle groups. If you are in poor health, your muscles, joints and ligaments can't exert their strength, and you are easy to get hurt when practicing yoga.
pregnant woman
Although there is so-called yoga for pregnant women, it refers to people who practice yoga for a long time. If they haven't practiced yoga at ordinary times, it is recommended that they do it after 12 weeks of pregnancy, and the doctor will assess that they are in good condition during pregnancy.
3. What are the benefits of practicing yoga?
Yoga ball is an "unstable" sports equipment. When you leave the ground with the help of a yoga ball, try to keep your balance, prevent the ball from rolling and prevent yourself from falling off the ball. This requires the comprehensive strength control of legs, waist and abdomen, in order to maintain the coordination and muscle strength of the body well.
Through the constant contact between the body and the sphere, our body will get a certain massage, which will be more conducive to our blood circulation, and persistent practice will effectively improve our skin quality.
The instability of yoga ball requires us to adjust our body from time to time, so that our posture changes constantly, thus consuming more calories.
These small movements can promote blood circulation, strengthen the strength of the back and abdomen, make you sit up straight, involuntarily open your shoulders, and correct your long-term wrong sitting posture. Therefore, yoga ball is very helpful to lose weight, especially for women who work in offices!
1, upper body prone on the fitness 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.
Everyone is familiar with yoga ball, so what are its functions and how to use it? I brought a four-style slimming yoga ball to my friends today. What are you waiting for? Let's practice losing weight with yoga balls!
Yoga ball has many uses, which can not only correct people's posture, but also train people's balance ability. So how to use yoga balls? Let's give you a brief explanation of yoga ball tutorial!
yoga
1, grasshopper on the ball
behaviour
Kneel behind the ball, keep your thighs and abdomen close to the ball, and put your hands above the ball. Exhale, put your hands on the ground, lie flat on the ball and keep balance with the ground. Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot plate. Hold your posture 15 second. After completion, resume the starting point action and change feet to repeat the action. Repeat 2 or 3 times left and right.
efficacy
Exercising the muscles of the buttocks and the back of thighs, improving the lines of the buttocks, helps to prevent the buttocks from sagging and deformation.
Precautions, the place to pay attention to is the back of the thigh, keeping your legs straight.
2. The ball touches the knee.
behaviour
Sit on the top edge of the fitness ball with your legs together. Inhale, raise your hand and keep your back straight. Exhale, bend forward, abdomen close to thighs, forehead close to calves, grab ankles with both hands and press on the ground. Hold your posture 15 second. When finished, restore the starting point after inhaling. Repeat 3 to 5 times.
efficacy
Stretch back and thigh muscles, promote blood circulation, and make legs elastic and soft.
Precautions: straighten your legs, relax your back muscles, don't hold your breath, and practice abdominal breathing.
3. Dancer style
behaviour
1. Put the yoga ball not far in front of your body, and then press the ball with your palm.
② Lift your left foot, pull it up with your left hand, hold it for 30 seconds, and then do it on the other side.
efficacy
Strengthen waist and abdomen strength and reduce back and hip fat.
4. Fighting style
behaviour
(1), put the ball in the crotch, bend your knees 90 degrees on your front legs, and completely touch the ground with the palms of your feet.
② Take the ball out of the crotch, hold it high and keep your arms straight for 30 seconds.
efficacy
Strengthen thigh muscles and eliminate excess fat in lower limbs.
Matters needing attention in yoga ball practice
(1) When drawing the ball, hit "eight points full" to make the ball more elastic and easy to grip.
Yoga balls come in various sizes. Beginners can use small balls first, which is more convenient to control. Generally speaking, a big ball is easier to keep balance, and a small ball is lighter, but it is not easy to keep balance.