Skills of practicing waist and back muscles with yoga ball
1, 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.
Step 2 roll up your 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.
Step 3 spread your legs and squat down
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.
4, 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.
5. 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.
Step forward and squat.
The main method is: hold the yoga ball with both hands. Squat your feet in a lunge. Let the ball move horizontally left and right.
7. Push-ups
The specific method is: hold the yoga ball with both hands and form a certain angle. Do push-ups
Yoga ball purchase method
1. Choose a yoga ball that suits you.
Yoga balls have diameters of 45cm, 55cm, 65cm and 75cm. If you are a petite lady, you can choose 45 cm or 55 cm yoga balls, while 65 cm and 75 cm yoga balls are more suitable for tall men. In addition to the choice of size, it is more important to choose a sturdy and durable yoga ball produced by regular manufacturers, which is very elastic and safe.
2. Yoga ball is suitable for people.
The weight of the average person's yoga ball is affordable, because we don't put all the weight on the yoga ball when we exercise, it only bears part of the weight, and our body and the ball produce a kind of antagonistic force. When yoga balls let us relax and sink, our bodies will also have their own upward strength, while tightening muscles, wrapping bones and protecting our bodies.
Maybe in the process of practicing yoga, many people don't pay much attention to the details of the choice of these yoga balls, but if you want to achieve better results, the choice of these yoga balls can not be ignored, and at the same time, you should pay attention to the correct methods in the process of practicing yoga to avoid hurting yourself.
The main function of yoga ball
1. Yoga ball is suitable for everyone to exercise, including those who need rehabilitation. It makes the exerciser safer in the exercise process and avoids the strong impact on joints and sports injuries. Some people with back injuries may not be able to do sit-ups, but when doing yoga, you can use soft yoga balls to help athletes do exercises, which can play an auxiliary role.
Yoga ball is very interesting. Athletes 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. Athletes sometimes sit on the ball, and sometimes lift the ball for jumping. These interesting movements make the whole process very entertaining.
3. Yoga ball is helpful to train the balance ability of human body. In the past, fitness exercises were carried out on the ground or on stable equipment, and athletes did not have to think too much about the balance of their bodies. Yoga ball is different. Athletes leave the ground with the help of yoga balls. For example, sitting on a ball is a balancing exercise. Lifting one leg will increase the difficulty of balance. It will be more difficult to move the raised leg a little. When doing push-ups with legs on the ball and hands on the ball, athletes should first keep the balance of their bodies and prevent the ball from rolling, so they have to rely on the strength of their legs, waist and abdomen to control it, which makes the coordination of their bodies and the ability to control their muscles effectively trained.
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