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In gyms, there are such equipment as yoga balls, barbells, and treadmills. However, yoga balls are still popular among students who practice yoga. They are fresh and fun, and can have a good effect on fitness and weight loss. So how do you use yoga balls? Today, Jude Sports will share some simple yoga ball fitness methods with you. I hope you can directly collect those that you find useful!
1. Wall mounted chair style
Action: The medicine ball is close to the wall, with its upper back against the edge of the ball. Using a ball as a pulley, slowly flex your knees after exhaling until you reach a level position between your thighs and the ground. After completing, hold the position for 15 seconds. Inhale and slowly lift your thighs to restore the starting point. Repeat the action 3 to 5 times.
Action: By squatting deeply, exercise the quadriceps of the thigh to enhance the endurance of the legs and the stability of the lower limbs. Tip: Keep your feet off the ground and keep your spine 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, hold your hands on the ground, and lie flat on the ball, balancing with the ground. Inhale, lift the left leg, bend the right knee, and support the right thigh with the right foot board. Hold the position for 15 seconds. After completing, restore the starting point action and repeat the action with the other foot. Repeat 2 to 3 times left and right.
Efficacy: Exercise the muscles in the buttocks and back of the thigh, enhance the line of the buttocks, and help prevent sagging and deformation of the buttocks. Tip: Focus on the hips and behind the thighs, keeping the legs straight.
3. Head on Ball Knee Pose
Action: Sit on the edge of the top of the medicine ball with your legs together. Inhale, raise your hands, and keep your back straight. Exhale, bend forward, keep your abdomen close to your thighs, your forehead close to your calves, and hold your ankles with both hands and press them onto the ground. Hold the position for 15 seconds. After completion, inhale and return to the starting point. Repeat 3 to 5 times.
Efficacy: Stretch the muscles in the back and back of the thigh, promote blood circulation, and make both legs elastic and soft. Tip: Keep your legs straight, relax the muscles in your back, don't hold your breath, and practice abdominal breathing.
4. Triangular on the ball
Action: Split your legs and sit on top of the medicine ball. Inhale and open your hips wide at shoulder level. Exhale, bend your body to the right, and place your right hand on your lower leg or instep. After completing the action, hold the position for 15 seconds. Inhale, return to the starting point, and repeat with the other foot. Repeat 2 to 3 times left and right.
This set of yoga medicine ball usage methods is especially suitable for office white-collar workers. You don't want to gradually lose the elasticity of your leg muscles, so hurry up and take action.
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