Trunk exercise:
1, neck exercise methods: head-up pillow ball, pillow ball turn, sitting ball neck flexion and extension, sitting ball neck rotation, etc.
2. Back exercise methods: sitting on the ball, spreading the back, bouncing on the ball, rotating on the ball, squatting on the ball, expanding the chest and rolling the ball, leaning on the ball, etc.
3, abdominal exercise methods: supine abdomen, left and right rotation, sitting on the ball rolling left and right, sitting on the ground to lift the ball, supine lifting the ball and so on.
4. Upper limb exercise methods: clap the ball with both hands, move the ball left and right, throw the ball in place, throw the ball sideways, stir the ball left and right, hold the ball around the ball, etc.
5. Lower limb exercise methods: foot ball rolling method, side kick method, lying ball back kick method, lying ball side kick method, sitting ball pressing front leg method, bending calf pressing stomach method, etc.
Precautions:
1, the friction between the sports shoes and the ground should be large, so they can't slip, otherwise they can't support the human body well and make the human body lose its balance and fall.
2. Because the ball is gelatinous, you can't tolerate the friction of sharp substances (such as sand), otherwise it will wear the ball. Therefore, before practicing the M-strength fitness ball, you must first check the ground and keep it clean.
Abdominal exercise method:
1, lie flat with your back on the ground. Grab the weight loss ball with both hands, straighten your arms to the top of your head, and then relax. Breathe to tighten the abdomen and bend the knees. At this time, the sphincter is forced to keep balance.
2. Lift the weight loss ball over your head when inhaling.
3, the line of sight moves to the navel direction, and the body stretches hard to the toe direction. At the same time, the abdomen is forced back. At this time, the joints pushed by the spine will expand one by one. Pay attention to straighten your legs. Then, the abdomen and inner thighs exert force to make the upper body slowly return to its original position. When exercising, you should lengthen your spine and waist, feel your strength concentrated, and transfer your weight to your abdomen.