Among the fitness equipment, the fitness ball is a very common device. The functions and uses of the fitness ball are many. At the same time, there are also many things to pay attention to. However, some people do not know the basic movements of the fitness ball. What, of course someone still knows. So, what are the basic movements of a fitness ball? Let’s take a look!
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.