Fitness ball is a new, interesting and special physical exercise. Fitness ball has many uses and advantages: it is suitable for all people to exercise (including those who need rehabilitation treatment), its fitness effect is good (especially for the spine and pelvis), and it has good injury recovery and rehabilitation functions. Fitness ball is relatively safe during exercise, and it is not easy to be damaged. Fitness ball can improve people's flexibility, strength, balance, posture and cardiopulmonary function.
It's hard enough for Sammi Cheng to put on her "fat coat" every day in the movie "Slimming Men and Women". There are still many scenes where she is a 260-pound fat girl, who is urged by the leading actor "Fat Boy" Andy Lau to lose weight in hell. There are many ways for Sammi to lose weight, including playing fitness balls to lose weight. It can be seen that fitness balls have been accepted by young men and women who like sports. Another interesting and beautiful sport produced by training balls is aerobics.
Fitness ball can train the muscle groups in the chest, abdomen, back, buttocks and legs, and these muscle groups play an important role in maintaining body balance, improving body posture and preventing sports injuries.
Training balance and massage
The main function of fitness ball is to train the balance ability of human body, enhance the control ability of muscle and improve the flexibility and coordination of human body. Ordinary sports are carried out on the ground or on stable equipment, so exercisers don't have to think too much about the balance of their bodies.
Generally speaking, after people are over 20 years old, people who lack strength training will evaporate half a pound of muscle every year, but the disappearance of muscle will not only affect strength, but also cause weight gain. Adding fitness balls to bodybuilding exercises, such as bench press and sit-ups, will be more difficult to do than before, requiring more balance to stabilize the body, but will increase strength.
Stretching is very important to maintain a healthy and energetic life. Generally speaking, strength training and flexibility training cannot coexist, but they should complement each other. Many stretching exercises can be created by using fitness balls. Regular stretching exercises can not only prevent muscle aches and injuries, but also promote physical and mental relaxation.
It is worth mentioning that the ball exercise also has a massage function. When the human body is in contact with the ball, the fitness ball will massage the human body evenly.
Consume 6 thousand calories per hour
Fitness balls used in ball exercises are generally made of PVC materials that are harmless to human body, with a diameter of 60 ~ 70 cm. The inside is hollow and needs to be inflated.
This kind of fitness ball can bear up to 300 kilograms of pressure, so it is soft, comfortable and very safe.
Ball exercises are applicable to a wide range of groups. Many strength trainings are not suitable for some older and weaker people, especially those with heart disease and hypertension. When doing ball exercises, the heart rate of athletes is kept between115 ~135 times per minute, and people will not feel asthma, but the calories consumed will reach 3 ~ 6 thousand every 45 minutes.
For beginners, ball exercises are difficult. However, while playing with the ball and exercising, you can find out the characteristics of the fitness ball more quickly and master the skills of ball exercises. Of course, it is not a day's work to keep your shape on the ball, and you need to practice well.
Three steps to lose weight in waist and abdomen
There are various movements in the ball exercise, and it takes about 45 minutes to complete the full set of movements, and it takes 2? Three times is appropriate. Doing ball exercises can help you exercise your whole body muscles, especially the waist and abdomen.
Leg and Balance Training
Lie on your back on the fitness ball and keep your body balanced. It is best to put your hands on both sides. Of course, a master can hold his chest with both hands. But the price I started doing this was a few falls. And it is best to touch the fitness ball on the upper back, and if the ball is touched on the lower back, haha, it is even worse. I was knocked over. It's so sad. Learn the lesson. So pay attention to the above points for beginners. Then slowly lift your left leg, put it down and lift your right leg. Lift it slowly. It can exercise your leg muscles and your balance ability.
Arm and shoulder strength training
Put your legs on the fitness ball and support them with your hands in a push-up shape. And keep your body straight. Then move and restore with both hands. Repeat. In addition, you can do push-ups in deformation. This exercise can exercise your arm and shoulder strength.
Fitness Ball Popular in Europe and America (Long Legs)
Trouble problem:
The legs and thighs are too slender, and I want to increase my sense of strength, but I am afraid that simple instrument practice will make my legs thick and not feminine enough.
The solution:
Using fitness balls to do some leg stretching exercises can effectively shape the lines of soft leg muscles, and there is no need to worry about the legs being too thick.
Intimate tip:
The correct breathing method can make you use the oxygen contained in the air to a greater extent, which plays an indispensable role in sculpture. The practice is: inhale deeply through the nose, so that the lungs can expand as much as possible, and exhale slowly through the nose during the process of lifting the legs to fall. Repeatedly, the rhythm of breathing should be as slow and even as possible.
Exercise essentials:
1, sit on the ground, with your hips as the contact surface, and spread your hands back at an angle of 35 degrees with your back. Put the whole body's center of gravity at the back, with one leg on the ground and the other leg straight, and do the ball movement with the instep of the outer foot, alternating left and right exercises10-15 times.
2. This inspiration comes from the movements of rhythmic gymnastics, which is very rhythmic and pleasing to the eye.
3, to achieve the effect of exercise, we must pay attention to tighten the instep, the whole leg into a straight line, in order to make the legs in motion into a straight line, in order to fully stretch the legs in motion.
Fitness ball has many uses and advantages:
It is suitable for all people to exercise (including those who need rehabilitation treatment)
Its fitness effect is good (especially for the exercise of spine and pelvis), and the fitness ball has a good function of injury recovery and rehabilitation.
Fitness balls are safer during exercise and are not easy to be damaged.
Fitness balls can improve people's flexibility, strength, balance, posture and cardiopulmonary function.
Material and specification of fitness ball:
Fitness balls are generally made of PVC materials that are harmless to human body, with a diameter of 65~75 cm. They are hollow inside and need to be inflated.
The standard diameter of fitness balls is 75 cm, and there are also 65 cm. According to the height selection, the standard ball is selected for those with a height of1.60m or more, and 65cm for those with a height of1.60m or less. When using the ball, you can hold it with your hands and clip it with your feet, which is the best choice. The bearing capacity of the ball is 100 kg, and it feels very elastic, soft and comfortable when pressed by hand, indicating that the quality is qualified.
The main function of fitness ball-training balance and massage
The main function of fitness ball is to train the balance ability of human body, enhance the control ability of muscle and improve the flexibility and coordination of human body. Ordinary sports are carried out on the ground or on stable equipment, so exercisers don't have to think too much about the balance of their bodies.
Generally speaking, after people are over 20 years old, people who lack strength training will evaporate half a pound of muscle every year, but the disappearance of muscle will not only affect strength, but also cause weight gain. Adding fitness balls to bodybuilding exercises, such as bench press and sit-ups, will be more difficult to do than before, requiring more balance to stabilize the body, but will increase strength.
Stretching is very important to maintain a healthy and energetic life. Generally speaking, strength training and flexibility training cannot coexist, but they should complement each other. Many stretching exercises can be created by using fitness balls. Regular stretching exercises can not only prevent muscle aches and injuries, but also promote physical and mental relaxation.
It is worth mentioning that the ball exercise also has a massage function. When the human body is in contact with the ball, the fitness ball will massage the human body evenly.
Consume 6 thousand calories per hour
Fitness balls used in ball exercises are generally made of PVC materials that are harmless to human body, with a diameter of 60 ~ 70 cm. The inside is hollow and needs to be inflated.
This kind of fitness ball can bear up to 300 kilograms of pressure, so it is soft, comfortable and very safe.
ball exercise
Ball exercises are applicable to a wide range of groups. Many strength trainings are not suitable for some older and weaker people, especially those with heart disease and hypertension. When doing ball exercises, the heart rate of athletes is kept between115 ~135 times per minute, and people will not feel asthma, but the calories consumed will reach 3 ~ 6 thousand every 45 minutes.
For beginners, ball exercises are difficult. However, while playing with the ball and exercising, you can find out the characteristics of the fitness ball more quickly and master the skills of ball exercises. Of course, it is not a day's work to keep your shape on the ball, and you need to practice well.
Ball exercise-trilogy of waist and abdomen weight loss
There are a variety of ball exercises, and it takes about 45 minutes to complete the whole set of movements, and it is advisable to do it 2-3 times a week. Doing ball exercises can help you exercise your whole body muscles, especially the waist and abdomen.
Ball Exercise-Leg and Balance Training
Lie on your back on the fitness ball and keep your body balanced. It is best to put your hands on both sides. Of course, a master can hold his chest with both hands. But the price I started doing this was a few falls. And it is best to touch the fitness ball on the upper back, and if the ball is touched on the lower back, haha, it is even worse. I was knocked over. It's so sad. Learn the lesson. So pay attention to the above points for beginners. Then slowly lift your left leg, put it down and lift your right leg. Lift it slowly. It can exercise your leg muscles and your balance ability.
Ball exercise-arm and shoulder strength training
Put your legs on the fitness ball and support them with your hands in a push-up shape. And keep your body straight. Then move and restore with both hands. Repeat. In addition, you can do push-ups in deformation. This exercise can exercise your arm and shoulder strength.
Ball exercise-back extension training 1
Action process: Before starting training, keep your knees in a soft position to avoid injury. The abdomen is on the fitness ball, so put your hands on your neck, but don't cross your hands to avoid slipping because you don't have a good sense of balance because of real contact with the ball. Hee hee. Be careful, this ball is not easy to mess with. The arch back stands up, and the upper body stands up as far as possible. When it reaches the highest point, it stays still for one second. Then reply slowly.
Breathing method: Inhale when the upper body is upright, and exhale when bending forward.
Important points: when stretching upwards, you should try your best to contract the sacrospinal muscles, and don't move too fast.
Ball Exercise-Back Extension Training II
Before starting training, keep your knees in a soft position to avoid injury, put your chest on the ball, put your hands on both sides of the ball, slowly move the ball to your abdomen and straighten your hands and legs, so as to stretch your back into an L shape as far as possible. Restore duplication. Can effectively exercise back muscles.