What are the benefits of yoga ball practice?
How to use the yoga ball?
1, upper body 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.
Step 2: 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.
Step 3: Sit on the ball.
Legs together, hands high, fingers opposite, take a deep breath, abdomen and chest, and try your best to lift your whole body. Thin waist and abdomen, tall and straight posture.
4. Sitting posture
Spread your legs apart, make a fork gesture, straighten your arms, hold the fitness ball from your chest with both hands, lift it up, take a deep breath, lean back as far as possible, and keep this posture for a few seconds. It can reduce the excess fat in the waist, abdomen, legs and arms.
How to clean yoga balls
Because of the shape and model of fitness ball, its storage has become a problem in many gyms. One way is to exhaust directly after use and put it in the original ball box. Don't put it in a hot place.
Another way is to buy a net and put the ball in it. If it is a gym, the best way is to install a balance bar about 40cm away from the wall around the gym, so that putting the ball will not take up space.
When cleaning the fitness ball, clean the surface of the ball with clean water or soapy water. Chemical solvents are not allowed, which will damage the surface of the ball. For the comfort and cleanliness of practitioners, the ball should be cleaned regularly because the surface of the ball often touches the floor. In order to prolong the life of the ball, the floor of the room should be kept clean and clear of sharp objects.
The benefits of yoga ball practice
1, the yoga ball is very interesting, soft and elastic. Practitioners can only consume calories by repeating several actions for a long time when doing common equipment exercises such as treadmills and sit-ups, which makes the fitness process of athletes very boring. Yoga ball practice has changed the previous training mode, allowing athletes to play with the ball in warm and unrestrained music. Therefore, yoga ball is very entertaining.
2. Yoga ball helps to exercise the balance ability of the body, and colleagues consume a lot of calories. Universal exercise is carried out on fixed mechanical equipment, and yoga ball is a soft and elastic instrument, which will exercise our balance ability anytime and anywhere, so that we have to relax at any time and need the strong support of yoga ball, so it will continue to burn our excess fat.
3. Yoga ball also has a strong massage function. The highest realm of yoga ball is the unity of human and ball. The movement design of yoga ball practice should make the human body fully contact with the spherical surface as far as possible, and the yoga ball is made of soft PVC material. When the human body is in contact with it, the inflatable yoga ball will be in uniform contact with the contact part of the human body, thus producing a massage effect, which is beneficial to promoting blood circulation.
How does yoga reduce stomach?
1, yoga ball abdominal exercise Step 1: Warm-up exercise
Sit on the yoga ball, try to keep your body straight, keep your feet apart, put your hands on your hips, swing left and right with waist strength, and repeat the action from left to right, doing 10-20 times.
2, yoga ball abdominal exercise Step 2: Stretching exercise
Raise your hands horizontally, twist left and right, straighten, twist left and right, put your hands on your hips and move back and forth. Stretch your hands forward at 90 degrees to your body and move back and forth. Repeat every 10-20 times.
3, yoga ball abdominal exercise Step 3: Body rotation exercise
Raise your hands horizontally, turn to the lower left, put your hands on the outside of your feet as far as possible, slowly lower your upper body, then restore your initial posture, then turn to the lower right, and repeat the action 10-20 times.
4. Yoga ball abdominal exercise Step 4: Roll the ball sideways.
Kneel on one knee, extend one leg outward, with one hand akimbo, press the inside of the arm on the ball, roll back and forth, stretch the lateral abdominal muscles as much as possible, and go back and forth 10-20 times.
How to buy yoga balls
It is necessary to know its maximum bearing capacity, otherwise it is easy to explode when it cannot bear the gravity of the human body.
The size of a yoga ball depends on your height and figure. Too big or too small is not convenient for us to exercise.
Diameter 1625px, suitable for people under 4000px in height.
Diameter 1875px, suitable for people with a height of 4000px~4250px, diameter 2 125px, suitable for people with a height of 4250px~4500px, and diameter 2375px, suitable for people with a height of over 4500px~4750px. It is best to choose one with anti-slip stripes, which is not easy to slide down during exercise.
Pay attention to the choice of yoga ball materials. Some unscrupulous sellers sell yoga balls made of inferior materials. For example, the yoga ball itself smells bad and feels bad. It is best not to buy it. Don't be greedy and cheap. Health is more important.
Pay attention to the choice of yoga balls with good flexibility and elasticity to improve the comfort of use.
Fill the ball until it is eight points full. The sphere is elastic, which is convenient for us to grip. Beginners can practice with small balls, based on the principle of convenient control. Skilled people can practice with big balls.
Conclusion: Do you know more about yoga ball through the above introduction? The above small series introduces the storage method and function of yoga balls. You can try practicing yoga on the ball. Yoga on the ball can't be worse than yoga on the mat.
If it helps you, I hope it can be adopted!