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.
Back stretching training
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.
Preparatory activities for ball games
Warm up before exercise.
1. Before doing fitness ball exercises, first fully exercise the joints of waist, abdomen, shoulders and limbs to avoid sprains and strains during practice.
2. If it is the first time to use the fitness ball, then try to inflate it as little as possible to keep the ball soft, which will help to master the balance.
Wear clothes as loosely as possible. If you are practicing at home, you can go barefoot.
Matters needing attention in ball games
1, check the ground before practice.
2. Fitness balls for ball games are generally made of PVC materials harmless to human body, with a diameter of 60 cm-70 cm. It's hollow inside and needs to be inflated.
The fitness ball can bear the pressure of 300kg. Soft contact with the skin, safe to use, but it should be noted that if you practice at home, you should check whether there are hard objects on the ground or objects that can pierce the surface of the ball. Before and after use, wipe it with a wet rag and put it in a cool and ventilated place to avoid direct sunlight.
4. It is best to practice at home with a mirror to better grasp the movements.
5. Wear soft-soled shoes.
6. Tighten the torso and control the body when doing the action.
7, wear tights, clothes will hinder action.
8. Relax and breathe evenly.