Play and turn fitness ball 10 minutes fitness ball exercise method

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During the entire action of fitness balls, the body should be kept upright. As long as each action is done 12 times, the quality of the action is always more important than the quantity.

Pelvic tilt

The benefits of the body: strong lower abdomen muscles, so that the lower back can be fully stretched. This is a very good warm -up exercise, and it is fully prepared for the abdomen to start a stronger exercise.

Preparing posture: Sit on the fitness ball, bend your knees, and place your feet flat on the ground. Stretch your arms on your chest, the same as high as the shoulders.

Exercise movement: exhale, curl back to the back of the tail, tighten the abdominal muscles, close the navel towards the spine; let the pelvis relax while inhaling, and return to the initial position. Repeat this action 12 times.

Abdominal practice

The benefits of the body: strong abdomen and lower abdomen muscles. This is the best initial action for all fitness enthusiasts to exercise on fitness balls. Compared with the abdomen exercises on the floor on the fitness ball, the former needs to overcome more resistance and the range of movement moves is larger.

On the opposite side

The benefits of the body: make the muscles on both sides of the abdomen more solid and shrink the waist circumference. Like standing up and getting up, for primary fitness people with relatively weak abdominal muscles, it can better help complete the side sit -ups.

Preparing posture: The body is lying on his back, bent on his knees, and your feet are placed on the fitness ball. Put your hands behind your head, and open the elbow joints towards the outside.

Exercise movement: While exhaling, lift your left shoulder and move your left elbow to the right knee, that is, as a side -to -situ sitting action. At this time, the fitness ball will be moved involuntarily, and you have to control it with the strength of the leg muscles. Do the same movement in another direction until 12 times.

Stroke your legs

The benefits of the body: Strong entire abdominal muscles. For primary fitness enthusiasts who have difficulty completing the traditional abdomen movement, this action is relatively easy to complete.

Preparing posture: The body is lying on his back, bent on his knees, and your feet are placed on the fitness ball. Stretch your arms and lean on your knees.

Exercise action: exhale, shoulders lift your shoulders from the ground. At this time, the fitness ball can not help but move involuntarily. You must use the strength of the leg muscles to control the fitness ball to ensure that it does not move. Inhale, lower your shoulders. Repeat this action 12 times.

The waist and legs are firm

The benefits of the body: This exercise can make the lower abdomen more solid and peaceful, and the back and legs are strong and powerful.

Preparing posture: bodyLie, put your arms on both sides of your body, and face down.Use your feet to pinch your fitness ball and raise your thighs and your body vertically.At this time, you will feel that the inner muscles on the thigh are in a tight state.

Exercise movement: exhale, roll up the lower abdomen upwards, the hips are lifted away from the ground, and the position of the fitness ball is slightly raised.Inhale, return to the initial position.Repeat this action 12 times.

Preparing posture: Sit on the fitness ball, bend your knees, and place your feet flat on the ground.The feet gradually moved forward while the torso was close to the fitness ball, until the lower back was completely pressed on the fitness ball, and the arms were crossed on the chest.

Exercise action: exhale, lift up the upper half of the torso, tighten the belly button inward, and shrink the abdominal muscles.The chin is raised, and the distance between the chin and the neck can be placed on a orange.Inhale, return to the initial position, until your body lie back to the fitness ball completely.Repeat this action 12 times.

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