Among the fitness equipment, the fitness ball is a very useful piece of equipment, and the fitness ball is very useful. At the same time, the fitness ball is also very particular, but some people don’t know how to use the fitness ball. Of course, there are still some people who know how to use it. used. So, how to use an exercise ball? Let’s take a look below!
1. Expand the chest and hug the shoulders
Lie your body on your back with your head, neck and shoulders on the ball. Hold a dumbbell (3-8 pounds, depending on the individual situation) in each hand, cross it in front of your chest, hold your shoulders, and legs Stand shoulder-width apart and point your toes forward. Tighten your hips and keep your torso parallel to the ground. Open your arms and extend them to both sides until your upper arms are parallel to the ground. Bend your elbows slightly, but do not open them completely. Then return to the original position.
2. Bend over and bend your legs
Face down, place your crotch on the fitness ball, support your hands on the ground, keep your legs shoulder-width apart and bend your knees. At the same time, your insteps should be naturally bent, with the soles of your feet facing up. Keep your thighs balanced on the ground, and tighten your buttocks and abdomen. At the same time, swing your legs up and down, being careful not to arch your back, and try to keep the ball stable and don't let the ball roll back and forth.
3. Upper arm flexion and extension
Lie on your back with your hips and lower back resting on the ball, feet shoulder-width apart and toes pointed forward. Stretch your arms downward, lean in front of the ball, tighten your hips as much as possible, contract your biceps, bend your arms, and slowly lift the dumbbells toward your shoulders.
4. Support push-ups
Place your knees on the ground and do push-ups with your feet crossed. This set of actions can effectively increase the strength of the abdomen and buttocks.
5. Bench Press on the Ball
Lie supine on the fitness ball, relax your head naturally, and keep your cervical spine as straight as possible. Raise your hips and keep your back flat. Hold a dumbbell in front of your chest and perform push-up exercises.
6. Dumbbell chest press
Lie on the ground, hold a dumbbell above your head, lower the dumbbell slowly until your upper arms touch the ground, and then return to the starting position.
7. Lean over and lift
Face down, press your chest on the exercise ball, and place your toes on the floor. Hold a dumbbell (1-5 pounds) in each hand, bend your elbows slightly, lift the dumbbell forward, try to balance your arms with the ground, and then return to the position again.
8. Abdominal tightening on the ball
Place your legs on the fitness ball and support your hands on the ground. Collect your legs in front of your chest, then push the ball with your legs while, turn the upper body into push-ups. This action can exercise the chest, abdominal and buttock muscles at the same time.
9. Bench support
Do push-ups with your hands on a bench. Don't slump your body and tighten your abdominal muscles. This set of movements not only exercises the chest and hands, but also effectively exercises the abdomen.