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In the process of training, everyone will use a variety of training tools, many of which are exposed to many people, such as dumbbells, yoga balls, kettlebells. No matter what training tool it is, it has its own stress, such as training methods. What do yoga balls do to reduce tummy?
1. Lie on the yoga ball
Support the ground with both hands straight, legs together, extend the back, lift one leg as high as possible, and then put it down, change the other side, adhere to it can thin legs, thin hips oh~
2. Sit on the ball
Legs together, hands up, ten fingers relative, deep breathing, abdomen, chest, the whole body as far as possible to pull up. Can thin waist, abdomen, straighten back, upright posture.
Sit on the ball and raise one leg parallel to the ground. At the same time, raise your arms, hold the position for a few seconds, slowly lower the legs and legs, repeat several times, and switch to the other side. This action can be very good to tighten the gluteus maximus, slender arm oh~
3. Lie on the ball
Place your upper body in the middle of the yoga ball. Hold your hands on the ground. Separate your legs. Slowly lift one leg until it is parallel to the ground. Hold the position for a few seconds. Switch to the other side. It can tighten the muscles of buttocks, legs and abdomen.
4. Rolling ball
In a push up position, place your feet on the yoga ball with your insteps down and your hands shoulder width apart on the ground. Abdomen tight, arms straight, legs bent at the same time like pull the ball, and then straighten out to push the ball, can also pull the ball left and right. Can exercise our waist, abdomen, shoulder!
5. One leg squat
Push the ball against the wall with your lower back. Feet are shoulder width apart. The arms are placed on the sides of the body or on the hips to assist in balance. Lift the left foot off the ground and slowly bend the right knee until the thigh is almost parallel to the ground and slowly stand up. Do 10 squats per leg. This group of movements mainly strengthen the training of legs and buttocks, which can be ignored by people with knee pain.
6. Sticking the ball
The medicine ball is close to the wall with its upper back against the edge of the ball. Using the ball as the pulley, exhale and slowly flex the knees until the thighs are in line with the ground. When finished, hold the position for 15 seconds. Inhale, slowly raise the thigh, restore the starting point. Repeat 3 to 5 times.
7. Pinch ball
After lying on the side, hold the yoga ball with two legs. The feet of both feet must be straightened and folded inward. Keep breathing at a constant speed. Lift the legs as high as possible when inhaling. When exhaling, both legs fall back to the ground. Try to clamp the ball with two legs instead of feet.
