What slimming actions do yoga balls have? Yoga ball is a way of yoga. Using fitness balls for yoga practice can increase the interest of yoga practice and make people more secure when practicing. So, what slimming actions do yoga balls have?
What slimming actions do yoga balls have? 1 1. Yoga ball slimming method.
Head-butting knee type
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.
On-ball locust type
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.
Dancer style
Action:
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 it up with your left hand, hold it for 30 seconds, and then return to the other side.
Efficacy: Enhance waist and abdomen strength and reduce back and hip fat.
Through product evaluation, you will find that yoga ball is a good weight-loss gadget, and you can use yoga ball to lose weight well. Besides yoga balls, there are many gadgets that can help you lose weight. You can choose a gadget that suits you according to your weight loss needs.
2. Ways to lose weight quickly
First, the exercise plan.
1, outdoor sports
In recent years, the seasons of spring, summer, autumn and winter seem to be more and more blurred, which makes people feel that the spring and autumn with suitable temperature are particularly short, while the cold and hot summer is unbearable for a long time. How to be wonderful in the fleeting spring is also a science. As we all know, outdoor sports must be essential in spring. Climbing a mountain and riding a bike is so unpleasant!
The temperature is moderate in summer and the sun is abundant in the morning, which is very suitable for leisure sports such as walking and cycling. Some outdoor clubs also organize various activities, the most common of which is group outing. Because this kind of outdoor exercise is mostly long-term low-intensity exercise, which can be classified as aerobic exercise, it is helpful to exercise cardiopulmonary function and consume energy to eliminate the fat that grows quietly in winter.
If you can keep a certain speed for about 45 minutes when climbing a mountain or riding a bike, you can also consume body fat. Enjoy the summer sunshine and go out with like-minded friends. Shouldn't this season be well grasped?
Step 2 do light exercise
Just sent away the cold and boring in winter, and the bones and ligaments of the body are stiff. Soft exercise is more conducive to the recovery and stretching of the body. Exercise in early spring should not be strenuous. Warm-up and gradual progress before exercise are very important, and strenuous exercise or large-scale exercise can easily cause physical injury.
Second, the diet plan
With the arrival of summer, I believe many women are looking forward to showing their bumpy bodies when wearing spring clothes. It is easy to sweat in summer, so it is better to lose weight during this time. To lose weight, we should start with a healthy diet.
1, balanced nutrition
MM who loses weight should take grains, vegetables and fruits as the staple food every day. In addition to low-calorie food such as vegetables, you can eat more, and the intake of other sugar foods should also be controlled. In addition, we must develop the habit of distributing food calories. Carbohydrates should be ingested in moderation. If you ingest body fat and protein at the same time, you will have more opportunities to accumulate fat in the body because you don't need to use them in large quantities. "Spring Sleepiness" makes people tired and depressed. Eat more red, yellow and dark green vegetables, such as carrots, pumpkins, tomatoes, green peppers, celery, etc., which is very beneficial to restore energy and eliminate spring sleep.
2. Eat positive food
Yang refers to the yang of the human body. Chinese medicine believes that "Yang acts outside the body" means that Yang plays a defensive role in the human body, which can make the human body strong and avoid the invasion of six evils in nature. In terms of spring diet, we should follow the principle of "nourishing yang in spring and summer" put forward in Huangdi Neijing, and eat more foods that warm and tonify yang, so as to enrich human yang and enhance human resistance. On the other hand, because kidney-yang is the foundation of human yang, supplementing yang in diet should also include warming and tonifying kidney-yang, so you should eat more foods that nourish kidney-yang. Onion, garlic and leek are all good for nourishing yang.
Third, other procedures.
1, create environment
Losing weight is not achieved overnight and needs encouragement. Without some people's diet and spiritual support, I'm afraid we may not be able to persist. Even if you persist, you may not lose so much health.
2. Record your weight every day
These are all to make yourself more motivated. Weigh yourself every day, and then write it down like a diary with your diet, so that you can compare it every day. Then look at the weight changes every day to help us reflect and remind ourselves not to give up.
Step 3 get enough sleep
Sleep time and quality will affect the secretion of hormones to break down fat. Adequate sleep will promote metabolism, eliminate edema and stimulate growth hormone, thus guiding the body to convert fat into energy, which is the secret of keeping slim. Sleep will not only slow down your metabolism, but also make you hungry, so you can eat more calories more easily. In addition, "spring sleep" makes everyone very upset, and adequate sleep may alleviate this problem.
What slimming actions do yoga balls have? 2. Warm-up action of yoga ball.
Raise the ball to your chest with both hands and rotate your upper body. This action can be stretched to the arms, waist, hips and legs, and the action is from slow to fast, which is a warm-up action for the whole set of ball exercises.
Action points: put the ball flat on your chest with both hands. If your arms droop, you can't have a good exercise effect.
Second, stretch your whole body muscles as much as possible.
Take off with your feet in two steps and draw circles in the air with your hands holding the ball. The main purpose of the action is to stretch the body, stretch the whole body muscles as much as possible, and also exercise the abdomen.
Action points: try to stretch your body to the maximum extent, otherwise the effect will not be significant.
Third, Latin style dance steps were added.
This action adds Latin-style dance steps, holding the ball with one hand and patting the hips with the other. It combines the boldness and charm of Latin, and it is very interesting to jump. The ball hits the hip lightly, which is said to have the effect of relaxing muscles.
Action points: Keep your hands as close to your body as possible.
Fourth, the effect of thin waist and hip lifting is remarkable.
Hands akimbo, put the small yoga ball between your legs, open and close. This action needs to maintain a high degree of balance, and the angle of holding the ball is preferably 90 degrees. Although the movement is difficult, the effect of thin waist and hip lifting is remarkable!
Action points: slowly spread your legs and keep your body stable and balanced.