There are many ways to lose weight. With the enrichment of people's spare time now, there are all kinds of weight loss exercises, which are welcomed by the crowd. Yoga ball is a good way to keep fit and has been deeply loved and concerned by people. Yoga ball is a very useful fitness aid.
When we practice yoga, we also use many tools, such as elastic belt, yoga ball and so on, which can help us exercise and make the effect better. Today, Bian Xiao will introduce you to the use of yoga balls. If used well, it can improve people's balance ability, correct body posture, massage and lose weight, etc., with many benefits.
First, the grasshopper style on the ball
Action: 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: Exercise the muscles of buttocks and the back of thighs, improve the lines of buttocks, and help to prevent sagging and deformation of buttocks.
Note: Pay attention to the hips and the back of thighs, and keep the legs straight.
Second, the ball hits the knee.
Action: 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.
Third, the style of dancers.
1, put the yoga ball about 0.5 meters in front of your body and press the ball with both hands.
2. Lift your left foot, pull up your left hand, hold it for 30 seconds, and then do it on the other side.
Efficacy: Enhance waist and abdomen strength and reduce back and hip fat.
Fourth, fighting style.
1, put the ball under your crotch, bend your knees 90 degrees on your front legs, and touch the ground completely with your feet and palms.
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, hit "eight points full" when drawing the ball, which makes the ball more elastic and easy to grip.
2, yoga balls have 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.
3. When playing yoga ball at home, you can spread a yoga mat or towel on the floor to keep it clean and not easy to slip.
4. Although yoga ball is not easy to get hurt, you should pay attention to maintaining balance, especially when doing difficult movements such as wheel type. Be sure to support it with your hands when you recover.
5, pay attention to wear when practicing fitness ball yoga, try not to wear some clothes that are too loose, so as to avoid the yoga ball squeezing clothes, accidents, and harm to the body.
When using yoga ball, because of its structure, it can improve our attention, train the stability of action, improve the sense of balance of the body and significantly improve the muscle stretching effect.
Practicing yoga ball can help shape all parts of the body, and it is very safe and will not produce some bad side effects, so it deserves people's attention. Just pay more attention to this practice.