How to practice yoga ball?
1, yoga ball side belly roll: lying on the yoga mat to the left, the shoulders naturally contract and sink, and the abdominal core should be tightened. At the same time, the left hand is placed on the left side of the body and perpendicular to the body, and the right hand is placed behind the right ear. Then, hold the yoga ball with your legs, don't use too much force, just make sure the yoga ball doesn't fall off. Then, use the strength of the abdominal muscles to drive the legs closer to the upper body, and then do the reduction action.
2, yoga ball transfer: lying on the yoga mat, adjust the shoulder posture, so that the shoulders are in a state of sinking and tightening, while the abdominal core should also be tightened, and the back is physiologically bent. Then, hold the yoga ball with your legs. Then, use the strength of abdominal muscles to drive the legs to lift. When the legs are lifted to the highest point, that is, when the legs are just 90 degrees from the body, straighten your hands and lift them up to catch the yoga ball. Then, put the yoga ball on your head. After that, repeat the action and put the yoga ball back in your leg.
3. Yoga Ball Little Yin Fei: Lie prone on the yoga mat, straighten your back, tighten your shoulder muscles and keep sinking. At the same time tighten the abdominal core. Then hold the yoga ball with your feet, not too hard, just make sure the yoga ball doesn't fall off. Then, the upper body and the lower body are lifted at the same time, using only the waist as a support point, and then return to the initial action state.
How to practice lumbar yoga ball?
The first one: dynamic support. The main method is to roll your legs back and forth on the yoga ball and do push-ups. This has a great exercise effect on the muscles of thighs and hands.
The second one: roll up the abdomen. The main method is: lying on the ground, hanging in the air with yoga balls between your legs. Then take turns touching your knees with your hands. Exercise abdominal and leg contractions. Really tired, persistence is effective.
The third one: squat with your legs apart. The main method is: one leg is pressed backwards on the yoga ball, the other foot supports the body to squat, and then the feet are changed in turn.
Fourth: arm flexion and extension. The main method is: hold the yoga ball with both hands, do the posture of throwing stones, and lift and put it down repeatedly.
Fifth: Russian rotation. The main method is: the waist is pressed on the yoga ball, the hands are suitable, and the waist muscles are stretched left and right.
Fitness effect of yoga ball
1, relieve low back discomfort. You can do it even if you have a back injury. 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 your 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.
What are the benefits of yoga ball?
Because the yoga ball is very elastic, when sitting on the yoga ball, you need to concentrate and keep your body balanced at any time, so that you can exercise the balance ability of the cerebellum. In the process of maintaining balance, the muscles of the body maintain high tension, consume calories, burn excess fat in the body, and achieve the purpose of slimming, which has the best weight loss effect on the waist and abdomen, making the body slimmer and more upright. Some yoga balls have many bumps. Sitting on it can massage hip points, which has special effects, such as stimulating Chengfu point to prevent hemorrhoids, stimulating Changqiang point to treat constipation and so on.