There are some such equipment in the gym, such as yoga balls, barbells, treadmills, etc., but for students who practice yoga, yoga balls are still more popular, fresh and fun, and can have a good effect of fitness and weight loss. So how do you use the yoga ball?
1. Wall-mounted chair
Action: The fitness ball is close to the wall and the upper back is attached to the edge of the ball. Using the ball as a pulley, exhale and slowly flex your knees until your thighs are parallel to the ground. When you’re done, hold the pose for 15 seconds. Inhale, slowly lift your thighs, returning to the starting point. Repeat the action 3 to 5 times.
Action: Through the squat action, exercise the quadriceps of the thigh, enhance the endurance of the legs and the stability of the lower limbs. Tip: Keep your feet off the ground and keep your back straight.
2. Locust on the ball
Action: Kneel behind the ball, press your thighs and abdomen against the ball, and place your hands on the top of the ball. Exhale, put your hands on the ground, lie flat on the ball, and balance with the ground. Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot. Hold the pose for 15 seconds. When you’re done, go back to the starting point, switch feet and repeat. Repeat 2 to 3 times left and right.
Efficacy: Exercise the muscles of the buttocks and the back of the thigh, improve the line of the buttocks, and help prevent the sagging of the buttocks. Tip: Focus on the back of your hips and thighs, keeping your legs straight.
3. Head-knee-on-the-ball
Action: Sit on the edge of the top of the fitness ball with your legs together. Inhale, raise your hands, and straighten your back. Exhale, bend forward, belly close to thigh, forehead close to calf, grab ankle with both hands and press on the ground. Hold the pose for 15 seconds. When you’re done, return to the starting point after inhaling. Repeat 3 to 5 times.
Efficacy: Stretch the muscles of the back and the back of the thigh, promote blood circulation, and make the legs elastic and soft. Tip: Keep your legs straight, relax your back muscles, don’t hold your breath, and practice abdominal breathing.
4. Triangle on the ball
Action: Spread your legs apart and sit on top of a fitness ball. Inhale, open your hips wide, and level with your shoulders. Exhale, bend your torso to the right and place your right hand on your calf or instep. After the movement is complete, hold the pose for 15 seconds. Inhale, return to the starting point, switch feet and repeat. Repeat 2 to 3 times left and right.
This set of yoga fitness balls is especially suitable for office white-collar workers. You don’t want to gradually lose the elasticity of your leg muscles, so let’s act quickly.
Post time: Aug-08-2022