First, flexion and extension (exercise biceps brachii, chest, crotch and gluteal muscles)
1, feet shoulder width apart, feet forward. Lie back.
2. Take a dumbbell weighing 5 ~ 10 lb (2.3 ~ 4.5 kg) in each hand, put your arms down and lean against the ball. Tighten the abdomen and lift the dumbbell to the shoulder.
3. Raise your head back, lean on the fitness ball behind you, shrink your hips and lift your crotch until it is parallel to the ground.
4. Lift the dumbbell over your chest. Then return to the original position, repeat, and do 10~ 12 times.
Instead of exercises: biceps flexion and extension, chest push, horse stance or squat exercises.
Second, the ground ball (exercise abdomen, waist and shoulders)
1, push-up posture, instep down and put your feet on the fitness ball. Hands on the ground, shoulder width apart.
2. The abdomen is tightened and the arms are straight. Bend your knees and pull the ball to your left shoulder. Then push it out and pull it to the right, and repeat 10~ 15 times.
Instead of exercise: Sit-ups on your side.
Three, lunge ball (exercise quadriceps femoris, quadriceps femoris, gluteus)
1, push-up posture, instep down and put your feet on the fitness ball. Hands on the ground, shoulder width apart. Abdomen tightened, arms straight.
2. Bend your knees and pull the ball to your left shoulder. Then push it out and pull it to the right, and repeat 10~ 15 times.
Instead of exercise: routine lunge exercise
Fourth, bend over and lift (exercise shoulders and upper back)
1, face down, chest pressed on the fitness ball, toes supported on the ground. Hold a dumbbell weighing 1 ~ 5 lbs (0.5 ~ 2.3 kg) in each hand.
2. Keep the elbow slightly bent, keep the head straight with the spine, lift the dumbbell forward and restore the initial position, and do it for 24 times.
Replacement exercise: chest expansion exercise
Fifth, bend over and bend your legs (exercise gluteal muscles and lower back)
1, face down, crotch against the ball, hands on the ground. Legs apart and hip width, knees bent, instep naturally bent, instep up, thighs parallel to the ground.
2. Swing your legs up and down, tighten your hips when swinging, keep your abdomen tense so as not to arch your back, and don't let the ball roll. Do it 25 times.
Instead of exercise: crotch stretching
Six, chest and shoulders (exercise chest and back shoulders)
A. Hold a 3-8 lb (1.4-3.6 kg) dumbbell in each hand. Head, neck and shoulders are all on the ball. Feet shoulder width apart, toes forward. Lift your hips until your torso is parallel to the ground. The arms are extended to both sides, the upper arms are parallel to the ground, and the elbows are slightly bent.
B. Lift the dumbbell above the chest. Then cross your arms until the dumbbell almost touches your shoulder, then slowly lift the dumbbell and return to its original position along the original route. Do 10 times.
Replacement exercise: chest expansion exercise
Seven, cut the leg and turn the ball (exercise the abdomen)
A. Lie flat on your back and clamp the ball tightly between your ankles. Stretch your hands to your sides, palms down to keep balance. Then lift your legs and make a 45-degree angle with the ground.
B. Turn your legs to the right as far as possible while keeping your shoulders close to the ground, then return to the center position and then turn to the left. Rotate each side 10~ 15 times, and keep the trunk straight and the spine curve natural throughout.
Not exercise: lifting your legs or kicking your back.
Eight, one leg squat (exercise legs, hips)
1. Push the ball against the wall with your lower back. Feet are shoulder width apart.
2. Hang your arms on your sides or on your hips to help balance. Lift your left foot off the ground, bend your right knee slowly until your thigh is almost parallel to the ground, and stand up slowly. Do 10 squats on each leg.
Not exercise: regular one-legged squat.
Do it three times a week, three times each time (plus regular endurance training), rest for 30 seconds, and immediately feel that your muscles have been fully exercised. After 3 weeks, you will find that your body is stronger and sexier. After 6 weeks, even you will envy your figure.