How to lose weight with yoga ball? Yoga is a favorite exercise method for many people. Both sedentary office workers and student parties need exercise. Exercise can help us to excrete toxins from our bodies quickly. If you want to exercise yourself, you can consider this exercise. Here I will show you how to use yoga balls to exercise and lose weight.

How to use yoga ball to exercise and lose weight 1 1, the skills of using yoga ball.

First, the yoga mat doesn't hurt your feet, just lift your heels on your chest.

Everyone knows that the action of lifting the heel helps to exercise the whole leg, especially the muscles and calves. However, many people will not keep a good balance when lifting, and use the wrong force, which will even cause foot and spine injuries in serious cases. Putting a balance ball on the chest can keep the spine upright and not bend, and the exercise effect is doubled.

Step 1: Clamp the balance ball in the middle of the wall with the upper body.

STEP2: Then lift your heel for 5 seconds, and then land your feet smoothly. You must stand firm before you make the next one. This action is repeated about 15 times.

Second, lying on your side with your feet holding the ball and practicing thigh lines.

If the thigh is really as thin as the calf, this kind of hemp leg is not as beautiful as a woman's curve, so it is very important to practice the curve from thigh to ankle.

Exercise: After lying on your side, hold the yoga ball between your legs, and then keep breathing at a constant speed. When inhaling, raise your legs as high as possible, and when breathing, your legs fall back to the ground.

Key points: the instep must be stretched straight and folded inward. Try to hold the yoga ball with your two calves instead of your feet.

Third, sit still and adjust the pelvis.

Sitting for a long time and bad sitting and standing posture will make the pelvis unhealthy. Sitting on the balance ball every day can tighten the pelvis and make it more beautiful.

STEP 1: straddle the balance ball and try to keep your legs horizontally apart and upright.

STEP2: Then, the knee slowly presses down the balance ball to form the posture of the inner eight. At this time, the mountainside can lean forward slightly, keep this posture for 5 seconds, then recover and repeat 5-7 times.

Fourth, imitate the step action to shape the ass.

There are often tutorials to teach you how to push steps and stovepipe. In fact, you don't have to go to the corridor to stand out, but you can easily solve it at home with yoga balls.

STEP 1: put your leg on the yoga ball, hook the ball with the strength of your heel, and keep the other leg straight.

Step 2: Then push the whole leg with your hips and pull the ball to the front.

Step 3: Make the left leg into the right leg, and then the left and right legs are a set of numbers, and repeat for 5 times.

Fifth, the hip movement is thin waist, thin hips and stovepipe.

If you want to do it in one step or time is limited, you can just try this action, a simple waist, abdomen and buttocks push.

STEP 1: After lying flat, spread your legs slightly on the yoga ball, and try to make your calf touch the spherical surface.

STEP2: Then stretch your toes upward, leave your hips off the ground, and let your shoulders support the weight.

Step 3: Then press your ankle hard to bend your knees and "pull" your knees out of your hips, where you will keep breathing at a constant speed for three times.

Step 4: Then relax slowly, and you will start the first movement.

The 5-style yoga ball body movements introduced above are helpful to eliminate obesity in the lower body, keep practicing and lose weight easily!

2. Eight elements of yoga

Early morning and before breakfast are the best time for yoga exercise, but it can also be practiced at night or at other times, but it is necessary to practice on an empty stomach or three or four hours after meals. In the case of drinking a lot of water, it is best to start practicing half an hour after drinking water. Generally, you can practice posture in the morning and meditation at night for about 40 minutes every day.

1, I want to breathe

Are you breathing? Breathing is everyone's innate magic weapon, but we only breathe 30% at ordinary times, and the rest are not fully utilized or even ignored! In fact, as long as you go back to the simple exploration of infancy, you will be surprised that the original yoga breathing method is so simple and simple. Here I want to shout loudly: Breathe! Take a deep breath, then take a few deep breaths-do you feel relaxed now? Let's cooperate with yoga practice, find the remaining 70% potential, and find our own simplicity and energy!

2. I want to warm up.

Do you often feel numb and unable to move when you keep a fixed posture for a few minutes before exercise? Be careful, be careful, your blood circulation is so slow that you protest with numbness! Now you sit on Mount Tai, be careful that you will soon become a fossil-you know that fossils will break, break, crack and hurt when they fall! So if you are a completely inactive person, get up and exercise your stiff body. But remember, you must warm up first to avoid hurting your body like a fossil! It is necessary to "warm up" before doing exercise, especially before entering yoga practice. Whether you are a completely immobile fossil or an active person who often exercises, "warm-up" is a very important and necessary concept of sports safety before doing any exercise to avoid unnecessary sports injuries.

I want to relax.

We often see some graceful dancers, who exude a soft, flexible and elegant body language as soon as they dance, attracting us to keep our eyes away for a long time. That gentle gesture is really enviable. If it is replaced by a picture of hands and feet, the whole body is stiff and jumps up and down like a stake, it is really unbearable! Therefore, the key to femininity is to learn to relax first, and to become a yoga beauty, of course, there must be a magic weapon to relax!

4. I want to feel

In fact, practicing yoga is very simple and easy. There is only one trick, that is, just "follow your feelings" when practicing! Please join me in saying loudly: "I want to feel!" " "That's because' feeling' is a very simple but easily overlooked thing. For example, in daily life, do you feel that you are breathing all the time? Do you feel relaxed at any time? As long as you are more sensitive to your "feelings", you can feel whether your body and mind are balanced and whether your whole body is affected by stress or physical discomfort. By practicing yoga postures, you can feel your body twisting, folding, leaning backward, bending forward and so on. Exert force, massage, stretch, squeeze and relax the whole body. During the practice, you can operate to the degree that you can feel best.

5. I want to concentrate

A serious woman is the most beautiful, because serious concentration is a fascinating factor. If you distribute this factor to every part of the body and every cell, of course you are beautiful! To practice yoga, we must pay so much attention to the feeling of every inch inside and outside the body, awaken the function of the body, feel and love our body, and feel, experience and protect the most sensible parts with dedicated consciousness, so that the practice of yoga posture can taste pressing, pressing, touching, pushing, pulling, squeezing, tightening and loosening with dedicated consciousness from time to time because of the change of posture.

6. I want balance

How long has it been since you kept your balance? "Balance" is very important to health, and the balance of body and mind will be radiant. People who lose balance will definitely be eclipsed, just as a house can never be built without a solid and balanced foundation. The only exception is the Leaning Tower of Pisa in Italy, which is the only miracle in decades. In order to maintain its balance, later generations also tried their best to repair and maintain it, and found out the "balance in imbalance" to maintain it. So balance is very important. Only when there is balance can there be a solid pillar, and only when there is balance can there be a healthy body and mind. So another trick to practicing yoga is to "keep balance": when doing simple back bends, remember to bend forward; Don't forget the right side when you do the left side, and remember to twist the left side when you twist the right side. This balancing exercise is correct!

7. I want to continue

When practicing yoga, we should completely eliminate the mentality of fishing for three days and drying the net for two days, otherwise the effect of having a good figure and a healthy figure will be discounted. Persistence and persistence is a very important spirit of yoga learning. It doesn't matter if you want to practice or not, but you will give up practicing in the end. What a pity! In fact, it is not difficult to last. I especially remind you not to be too greedy when you read this book and make up your mind to start planning to practice yoga! Too much time is arranged and too many times are practiced. As a result, I was so tired that I kept practicing less than twice. Instead, I became stressed, and eventually I would definitely stop or give up practicing. What a pity!

8. I want to fall in love

Being loved is happy, and every woman wants someone to love her. In contrast, love is hard! Similarly, falling in love with yoga requires a hard practice process. After getting familiar with it, you can naturally feel the comfort and health brought by yoga. This feeling will make you fall in love with yoga like an addiction, and then you must make yoga fall in love with your body. You must date yoga every day, or something will happen to you-that's right! As long as you can be infatuated with yoga, declare "I want to fall in love", do yoga every day, and let both body and mind feel the joy of being loved, you will always be young, healthy and beautiful!

How to use yoga ball to exercise and lose weight 2 How to exercise yoga ball to lose weight aerobics?

1, a yoga weight loss method using yoga balls: 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. Keep your legs as far apart as possible, lift your left arm, slowly stretch your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath and hold this position for a few seconds. This action can improve the strength of the whole back.

2, using yoga ball yoga weight loss method: upper body lying 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. Place the upper body in the square position of the ball and support the ground with both hands; Spread your legs apart, slowly lift one leg until it is parallel to the ground, hold the posture for a few seconds, and repeat the lateral change. Can tighten hip and leg muscles.

3. Yoga weight loss method using yoga ball: sitting 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. Spread your legs apart, make a split posture, straighten your arms, hold the fitness ball with both hands from your chest, lift it up, take a deep breath, lean back as much as possible, and keep this posture for a few seconds. It can reduce the excess fat in the waist, abdomen, legs and arms. Lift one leg and keep it parallel to the ground. At the same time, raise your arms and keep your posture for a few seconds. Then slowly lower your legs and arms, repeat several times, and then change your legs. It can tighten the gluteus maximus and make your arms thinner.

4. Yoga weight loss method using yoga balls: supine.

Put your legs together, put your left leg on the fitness ball, arch your right leg perpendicular to the ground, and lift your upper body upward to be in a straight line with your left leg. Take a deep breath and hold your position for a few seconds. Can enhance the flexibility of the whole body.