In fitness equipment, fitness balls are one of the most common equipment. There are many uses for fitness balls, but there are also many things to pay attention to. But some people don’t know how to use fitness balls. Of course there are still people who know how to use it. So, what is the best and most correct way to use a fitness ball? Let’s take a look below!
Leg balance
Lie on your back on the fitness ball, with your upper body close to the fitness ball, and use your waist to maintain the balance of your body; then place your hands on both sides of your body or hug your chest, slowly lift your left leg and then slowly lower it Then lift your right leg and practice again.
Lie on your side to tighten your abdomen
To tighten your abdomen on the ball, first lie flat on the ball, hold your head with one hand and place one hand on your abdomen. When you exhale, tighten your abdomen, and use the strength of your abdomen to lift your upper body 24 times a day. Then you can lie on your side on the ball, push your feet on the wall, place your waist on the fitness ball, use your external oblique muscles to exert force, then slowly press your body down towards the fitness ball, then slowly return to the original position and exhale deeply. You can do it 24 times a day.
Back extension
First place your knees in a soft position to avoid injury. Then tighten your abdomen tightly against the fitness ball, place your hands on your neck, and do not cross them to avoid falling due to poor balance. Then slowly arch your back and straighten your upper body as high as possible. Rest at the highest point for 1 second and then slowly return to the position. Repeat the action.
Crawling prone
Put the fitness ball under your thighs and support it with your hands on the ground. After bringing your legs together, let your body form a straight line. Use your arms to crawl forward, so that the fitness ball rolls down along the thighs, past the knee joint to the tibia. Then keep the posture and slowly crawl back, rolling the fitness ball to your abdomen, and breathe normally during the whole process.
Inverted bridge exercise
Lie on your back on the mat, open your arms at a 45-degree angle to your body, then place your calves on the fitness ball, press your calves down on the fitness ball, then lift your buttocks and tighten them hard, and lift your abdomen, legs, and knees Keep it tight in a straight line for three seconds, then slowly lower it and repeat the action.
Plank support
Put the yoga ball in front of you, take the kneeling position as the initial movement, and keep your thighs and body straight. Place the ball between your hands and elbows, gradually extend your arms, and stretch your legs back to form a basic plank position at a 45° angle to the ground. Lift your knees and touch the floor with only your toes.
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.
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.
Expand chest and 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.