Fitness ball is a kind of fitness and weight loss equipment that we all know. Familiar with the operation is convenient and simple, and the effect is good. However, only by mastering the use of fitness balls can we carry out our weight loss campaign safely and effectively.

What are the uses of fitness balls?

According to different parts, the usage of fitness balls is also different.

1，arm。

Put your legs on the fitness ball and support them with your hands, showing push-ups. Keep your body straight. Then move your hands to restore. Say it again. In addition, you can do push-ups in deformation. This exercise can strengthen your arms and shoulders.

2. Legs

Lie on your back on the fitness ball, keep your upper back close to the fitness ball and keep your body balanced. Put your hands at your sides or on your chest. Lift your left leg slowly, and then lower it slowly. Then lift your right leg. Practice repeatedly.

3. Outside the leg

Main exercise parts: lateral thigh, gluteus maximus and lateral waist.

Lie on your side and hold the fitness ball, with your shoulders open, so that your side waist can completely fit the fitness ball and keep your body balanced. One knee is supported on the mat, so that the thigh is inclined to the ground by about 30 degrees, and the other leg is slightly raised with toes. Keep your body stable, lift your slightly lifted legs parallel to the ground, and then return to the initial position.

Step 4 waist

Ball games have a variety of movements, and it takes about 45 minutes to complete a full set of movements, and it is advisable to do it 2 ~ 3 times a week. Playing ball games can help you exercise all your muscles, especially your waist and abdomen.

5. Abdomen

There are two ways.

First, the abdomen is on the ball. Lie flat on the ball with one hand on your head and the other on your abdomen. When exhaling, tighten the abdomen and lift the upper body with abdominal strength. 2 groups a day, twice in each group.

Second, the ball is located on its upper side. Lean sideways near the dry ball. Cross your legs against the wall. Push the external oblique muscle. Slowly lean toward the fitness ball, then slowly return to the original position, and then exhale deeply. 2 groups a day. Each group has 12 times.

6. Abdomen

Kneel on your knees, cross your feet, and support your elbows in a triangle on the fitness ball to keep your body stable. Keep your back flat, 40 thighs? ~45? Feel the abdominal core muscles tighten. Keep your body stable and lift your calves alternately. 20 times as a group, each time doing 5~ 10 group.

Matters needing attention in using fitness ball

1. Choose a fitness ball that suits you according to your height and lower limb length. When choosing the ball, try to sit on it, with your thighs parallel to the ground, especially your hips not lower than your knees.

2. Beginners, people with heavy weight and poor balance ability should choose soft balls. The contact surface between the ball and the body is large, which can increase stability.

3. If the exercise space is limited, or it is only used in narrow areas such as offices, bedrooms and bedside, the hardness of the sphere can be ignored.

4. Exercise the fitness ball step by step. You can put the Swiss ball in a narrow space, such as against the wall or beside the bed, to reduce its rolling. Practice starts from a simple sitting position, gradually upgrades to a supine or prone position, presses the back or abdomen on the ball, and then does other actions. With the enhancement of balance ability, practice in spacious training venues. The movements are also gradually upgraded, such as changing from two-legged support to one-legged support, adding various gymnastics movements, and even combining dumbbell exercises with limbs. With the increase of difficulty, the strength and balance of the body have been fully exercised.

Expert opinion:

In the process of using fitness balls to lose weight, we must pay attention to the correctness of posture, rather than doing it a few times less to ensure the correct posture. The quality of action is always more important than quantity.