No.65438 +0 Dancer Style
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.
The second way of fighting
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.
Third bar balance
1, put the ball 0.5 meters in front of your body, put your hands on the ball, and lift your left leg straight.
2. Raise your right arm, look forward, tighten your abdomen and buttocks, keep breathing normally for 30 seconds, then relax and start over on the other side.
Efficacy: train balance and eliminate fat in arms, abdomen, buttocks and thighs.
Make good use of yoga balls to lose weight and keep practicing regularly, and your body lines will become softer and slimmer.
Four fitness effects of yoga ball:
1, back injury is ok. Because of the soft stress, the yoga ball is relatively safe, even people who need to recover from back injuries can practice it, which can avoid excessive impact on joints and is relatively easy to do.
2. Train human balance. Yoga ball is an "unstable" sports equipment. When you leave the ground with the help of a yoga ball, try to keep balance, prevent the ball from rolling and prevent yourself from falling off the ball. This requires the comprehensive strength control of legs, waist and abdomen, in order to maintain the coordination and muscle strength of the body well.
3. Massage function. Yoga ball will try to make the body fully contact with the spherical surface, and the yoga ball is made of soft PVC material. When the human body comes into contact with it, the yoga ball will massage the body evenly and gently, which is conducive to promoting blood circulation.
4. Correct your posture. When you sit on the yoga ball, all parts of your body are constantly making subtle adjustments to keep your body stable. These small movements can promote blood circulation, strengthen the strength of the back and abdomen, make you sit up straight, involuntarily open your shoulders, and correct your long-term wrong sitting posture.
Matters needing attention in yoga ball weight loss:
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.