How to get in shape with a yoga ball?

Lying on the bench, this action can also be a good exercise to our abdominal muscles, especially for some novices, people who have no foundation, it is more suitable, this action is relatively simple, the physical strength consumed is not very large, and it is also relatively safe, but it should be noted that when doing this action, you can't put your upper body down completely, so easy to slip.

Yoga ball movements will try to make full contact with the body and the sphere, while yoga balls are made of soft PVC material, when the body comes into contact with it, the yoga ball will massage the body evenly and gently, which is beneficial to promote blood circulation. Correct posture, when you sit on the yoga ball, all parts of the body are constantly making subtle adjustments to keep the body stable. These small movements increase blood circulation, strengthen your lower back and abdomen, make you sit up straight, open your shoulders, and correct your long-standing wrong sitting posture.

First of all, when we do this action, we must put our whole body in a vertical plane, put the waist on the yoga ball, hold the head with both hands, and try to slow down the process of each movement.

The benefits of working out with a yoga ball are numerous, as it strengthens your core while working your legs, hips, and arms. Not only can it speed up fat loss, but it can also add some fun. So, how can we use yoga balls to assist us in doing yoga exercises?

Back Stretch, Essentials: First, sit on the fitness ball, lean forward, spread your legs to the sides as far apart as possible, and slowly sink your upper body with your hands on the ground. When you feel your back fully stretched, return to the starting position and repeat.

The advantage of yoga ball is that it can be done if there is an injury to the lower back, because the force is soft, the yoga ball exercise is relatively safe, and even people who have an injury to the back and need **** can also practice, which can avoid excessive impact on the joints, and it will be a lot easier to do. When you leave the ground with the help of the yoga ball, you must try to maintain your balance, do not let the ball roll, and do not let yourself fall off the ball, which requires comprehensive strength control of the legs, waist and abdomen, which can well maintain the coordination and muscle strength of the body.

You can do a plank, and the initial action is in the form of a plank, and the forearm is placed on the ball. The arms and torso form a 90-degree angle, and the body forms a straight line. It can exercise the arms and legs well, and it is a better choice for people who want to lose weight in these two positions.

A method for the whole of our abdominal muscles, the name of this action is called lifting the ball and half crunch, which can exercise the muscles of our entire abdomen very well, and can quickly enhance the overall strength of our abdomen, but we need to pay attention to this action is that we need to do half crunches can not completely stand up the body, and at the same time can not completely put down.

1. Flexion and extension pushing

Feet shoulder-width apart and feet facing forward. Lie back with your hips and lower back against the edge of the fitness ball. Hold a 5 10 lb (kg) dumbbell in each hand and extend the stool pin down with your arm down, leaning against the ball.

Tighten your abdomen, contract your biceps, bend your arms, and lift the dumbbells towards your shoulders.

The head and neck are tilted back, leaning behind them. On the fitness ball, contract your hips and lift your hips until your hips are parallel to the ground. Lift the dumbbells upwards towards your chest. Then return the crotch and arms to the original position, repeat the entire movement, doing 10 to 12 times.

Alternative exercises: biceps flexion and extension, chest presses, horse steps, or squats.

2. Expand your chest and shoulders

Hold a 3 8 pound (kg) dumbbell in each hand. Lie on the ball with your head, neck, and shoulders. Place your feet shoulder-width apart and your toes facing forward. Lift your hips until your torso is parallel to the ground. Arms extended to the sides, upper arms parallel to the ground, elbows slightly flexed.

Lift the dumbbell up until it is above your chest. Then cross your arms until the dumbbells almost touch your shoulders, then slowly lift the dumbbells back to their starting position along the same route. Do 10 times.

Substitute exercise: Chest expansion exercises.

3. Lean over and lift

Face down, chest pressed against the fitness ball, toes on the ground. Hold a dumbbell weighing 1 5 pounds (kg) in each hand. With your elbows slightly bent and your head and spine straight, lift the dumbbells forward to return to their original position and do this 24 times.

Substitute exercise: Chest expansion exercises.

4. Bend over and bend your legs

Face down, crotch against the ball, hands on the ground. Spread your legs hip-width apart, bend your knees, bend your instep naturally, center of your feet facing up, and your thighs parallel to the ground. Swing your legs up and down, tighten your hips while swinging, keep your abdomen tense to avoid arching your back, and don't let the ball roll.

Do it 25 times. Substitute exercise: crotch extension.

5. Rolling the ball

In a push-up position, place your feet on a fitness ball with your feet facing down. Place your hands on the ground shoulder-width apart. The abdomen is tightened and the arms are straightened.

Bend your knee and pull the ball toward your left shoulder. Then push it outward, then pull it to the right again, repeating 10 15 times.

Personally, I think yoga balls do have some effect in terms of body shaping, because when we practice yoga with yoga balls, some movements can really burn our calories and help us burn fat. This is an obvious thing, but we must also understand one thing, even without the assistance of yoga balls, we can simply do some yoga movements, but also to achieve the best effect.

So there is no need to be superstitious about yoga balls, the so-called body shaping effect, because if you run for 45 minutes a day to do sit-ups, do more than 25 push-ups, and your daily calorie intake does not exceed 1800 kcal, you can still shape your body. So why do yoga balls also have a good body shaping effect? In fact, yoga balls are an auxiliary tool for doing yoga, which everyone understands.

Just like we need to wear a pair of running shoes when we run, we need other tools to do other sports, and we need badminton and badminton rackets to play badminton, but the status of yoga ball to yoga is not as important as the auxiliary tools of the above sports. Because you can also work out with yoga balls, and you can still do yoga poses without yoga balls.

But with the yoga ball, you will be more perfect when doing yoga poses, and you can also use the yoga ball's own performance to allow us to do some movements that we can't do without a yoga ball. When using yoga balls, you can also consume a certain amount of calories and calories, so yoga balls have the best effect, and yoga balls, as an auxiliary tool for yoga exercises, have one of the biggest characteristics.

That is, when doing yoga poses, with the assistance of yoga balls, you can do a lot of movements that you can't usually do, which will increase the flexibility of the body, especially for friends with lumbar spine diseases. If you use yoga balls for a long time, you will increase the toughness of your back muscles, and also increase the flexibility of your bones, which has a very good effect on the recovery of the lumbar and cervical spine.

Here I still want to tell you that yoga and yoga balls can indeed play a role in shaping the body and exercising the body, but there must be a professional teacher to guide you, otherwise it is easy to cause our movements to go out of shape and hurt bones and strain muscles, which will outweigh the losses. The most important point is that we must understand that whether it is doing yoga exercises or other exercises, in fact, it is to let yourself have a healthy body shape can be ranked second, as long as your body is healthy, as long as your obesity does not affect your health, then there is no need to go crazy to pursue your body, otherwise you can only hurt the body itself.

Yes, and practicing yoga is also a very good exercise, which can make your body particularly perfect, and the curves of your body are also very symmetrical.

Yes, it does have a good effect, and doing so can make the body better, make the body more curved, and have a good effect.

Yes, there are very good ** results, and it will be better to practice yoga in this way, and it will not hurt the body.

In order to create a healthy and well-proportioned body, today we will introduce some interesting exercise methods. Friends who are tired of their long-term fitness methods can try to do the yoga ball exercise introduced next. Muscle groups in the chest, abdomen, back, hips, legs, etc., play an important role in maintaining balance, improving body posture, and preventing sports injuries.

The yoga ball is an inflatable sports ball, which is an auxiliary sports prop for making low-intensity objects indoors. In addition, it can also correct posture and strengthen muscles and bones, so it is a favorite tool for many women and pregnant women.

The biggest advantage of yoga balls is that whether you are watching TV or listening to the radio, you can use these fragments of time to get exercise. Just sitting on it can achieve the effect of exercising, because while sitting, the muscles of the body will involuntarily tense up in order to master the balance.

Therefore, using yoga balls to do sports will make everyone feel interesting and magical.

Basic Yoga Ball Exercise Method:

While watching your favorite TV show, you can sit on the yoga ball and use your hips to touch the left and right sides of the yoga ball to exercise, which has a magical effect.

This is the easiest way to exercise with a yoga ball, and the important thing is to stick to it for a long time!

There are also ways to keep your body balanced. Moving your pelvis back and forth in a sitting position can help improve the flexibility of your lower back.

There are many types of exercise methods to use yoga balls to **** and shape up.

If you are not familiar with the exercise method, it will have a negative impact on the bones and muscles, so you should do what you can in the process of doing it and choose the method that suits you. Yoga builds strength, flexibility, increases endurance, improves coordination, and the ability to control parts of the body, resulting in a strong body. If you want to relieve stress, exercise at least 3 times a week.

The practice of yoga balls is as follows:

1. Supine crunch: Lie on your back on the yoga sphere, open your feet and shoulder width, and hang your legs straight at 90 degrees to maintain the stability of your core. Inhale and lean back, lengthening the spine; Exhale and roll up the upper body, alternating between the left and right sides.

With each exhalation, the upper body rolls up to activate the external oblique muscles.

2. Plank: Bend your elbows with both hands on the ball, open your feet at the same width as your pelvis, tighten the core of your abdomen, keep your shoulders stable, and hook your toes back to keep your head, back and buttocks in a plane as much as possible.

3. Alternate opposite side lifts: Place the yoga ball under the abdomen to come to a four-point support plank pose. Inhale, while the right arm is straightened and raised along the base of the ear, the left leg is extended back until it is higher than the hip; Exhale, reduce to the opposite side of the hand and foot.

The whole set of movements keeps the core tightened and the base land stabilized.

4. Bridge pose: Lie on your back on the ground, bend your knees and hips, put your calves on the ball, and fix the yoga ball. Exhale, and slowly lift the upper body of the buttocks off the ground; Exhale and slowly fall your hips. Rotate both calves inward, tighten the inside of the legs, and tighten the core.

5. Knee and abdomen lift: Straighten your legs together and press your calves on the yoga sphere. The lower abdomen exerts force to the front knee, and drives the yoga ball to roll forward until the wrist and hips are on a flat surface. Pay attention to maintaining the stability of your body during the movement.

6. Back relaxation: Place the yoga ball under the back of the chest, stretch your legs straight forward, and raise your hands above your head to completely relax.