Warm-up exercise of turning hips with fitness balls: This exercise has several advantages: warming the waist and stretching the lumbar spine, enhancing the sense of balance in these parts, making you feel the movement of the pelvis and helping you find your own spinal neutral position.

Tip: Keep your body, shoulders and hips in line, while your shoulders and chest are moving.

Technical essentials: Sit your legs above the ball separately, put your hands on the heel of your thigh, and make small circles on your hips, several times in each direction.

Change: I am not making a simple circle, but around numbers? 8? .

Two. When doing the above actions, raise your hands and raise them horizontally.

ⅲ. Put your feet together and lift one leg.

ⅳ. Close your eyes.

Turn pelvis: This exercise can effectively warm up the lower thighs.

Tip: If you feel that there is something wrong with your balance, put your hands on your thighs so that your shoulders, body and hips are in a straight line. This is also moving your shoulders and chest to complete the exercise.

Technical essentials: sit directly above the ball with your feet open, raise your hands horizontally, and the pelvis can move back and forth. (You may feel that your movements are limited; It doesn't matter, keep practicing, even an inch is good.

Change: I, put my legs together, and then lift one leg to do the action.

It's hard to close your eyes!

Turn vertically with the ball: This exercise is very effective for warming up the shoulders, waist and hips. Once you get used to it, your range of activities will increase.

Tip: the inventory department should tighten up.

Technical essentials: the legs are slightly wider than the shoulders, and the knees are slightly bent. Tighten the abdomen and shoulders into a natural sitting position, hold the ball with both hands and stretch your arms as far as possible. The ball moves horizontally from right to left, with the head still and eyes looking forward. When the ball turns to the right, the center of gravity shifts to your right foot and vice versa.

Lunge with the ball: This is a full-body warm-up exercise. This exercise can stimulate your balance and strengthen your core muscle system. This exercise can enhance the stability of leg, hip and shoulder movements.

Tip: The front leg knee is directly above the ankle joint, and the back leg knee does not touch the ground when sprinting.

Technical essentials: put your legs together and tighten your abdomen. Hold the ball in front of your abdomen and stretch your right leg in a lunge. Move the ball to the right until it crosses the right leg. Return to all movements and then do lunge with your left leg, and repeat in another direction.

Change: the ball is lifted to chest height and swings obliquely.

Half squat holding the ball: an excellent warm-up from head to toe.

Tip: When squatting, keep your back straight, keep your knees straight, and don't let your knees exceed your toes. If you find this movement difficult, spread your legs a little and put your toes forward. This will increase your stability and increase your range of activities.

Technical essentials: Half squat height is in the chest, shoulders backward, feet slightly wider than the shoulders, feet on the ground, holding the ball at the height of the chest, gently kneeling down until you feel your ass sitting in a chair. Stand up slowly and lift the ball gently over your head.

Change: I, it will be easier to squat to a 45-degree oblique position; II. Doing the same action with one leg squatting will obviously increase the difficulty.

Sit jump: This is an interesting warm-up exercise, which can quickly increase your heartbeat and challenge your balance and coordination.

Tip: If you find it difficult, put one hand on the ball and keep your back straight to prevent your body from leaning forward.

Technical essentials: sit directly above the ball with your legs open, and your legs are wider than your shoulders. Bounce off the ball and fall. When jumping, raise your hands, separate your feet and try to get off the ground.

Sit-down stretching: Stretch and warm up the waist, shoulders and hamstring muscles.

Tip: Stay within your acceptable range of activities. For some people, it may just be too much.

Technical essentials: open your legs wider than your shoulders, sit directly above the ball, land your feet, raise your arms horizontally, then touch your left toe with your right hand and tilt your left toe to the other side.

Change: You can stretch the inner thigh and groin to make your legs more apart.