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.
2. Head-to-ball knee style
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.
3. Dancer style
Action:
1. Put the yoga ball about 0.5m in front of your body, and press the ball with both hands.
2. Lift your left foot, pull up your left hand, hold it for 30 seconds, and then do it on the other side.
Efficacy: Enhance waist and abdomen strength and reduce back and hip fat.
4. Fighting style
Action:
1. Put the ball under your crotch, bend your knees 90 degrees with your front legs, and completely touch the ground 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.
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The magic of yoga ball:
First, sit-ups and push-ups.
Sit-ups and push-ups are well known to us. Some people use this method in order to reduce their own fat and increase our abdominal muscles. Doctors can do sit-ups and boys can do push-ups to lose some body fat. Let's show our abdominal muscles faster, have a slim figure and a strong body. Make yourself more confident.
Second, start at both ends.
Lie on your back with your legs straight. Raise your head slightly, and your feet can't touch the ground at this time. Keep your arms straight and above your head. Touch it with your own hands. Touch your feet. Put it down slightly after a few seconds of contact at the highest point. At this time, the whole body is tightened and repeated many times. Lift when exhaling and restore when inhaling. Stick to it every day. Good results can be seen in a short time. This method is difficult to master and requires some skills. You must add more fuel and exercise.
Third, the plate brace.
Face down, lie flat, bend your arms and make a 90-degree angle with the ground. Toes on the ground, heels up. 90 degrees to the ground. The body is on a plane. Hold on tight, 1 to 2 minutes. Repeated practice, this method can fully exercise our good abdominal muscles and have a good effect on reducing body fat. You can swish it in a short time and lose your abdominal muscles.
Fourth, lift your legs on your back.
Lie on your back, oh, arms straight, palms at your sides, legs together and lift. Make your legs reach the highest point and your hips leave the ground. At this time, the body is tightened and the abdomen is forced, which lasts for a few seconds at the highest point. Then follow the original route and return to the original action. And when doing this, don't touch the ground with your legs, so that your abdomen is in a tight state for a long time. Long-term persistence can build beautiful abdominal muscles.
? References:
Baidu Encyclopedia-Yoga Ball