Yoga ball introductory basic movements Yoga ball introductory movements demonstration

April 10, 2023

The practice of yoga ball is more interesting, but also difficult, beginners can choose simple movements to practice, the following are a few groups for beginners to start yoga ball movements, there are corresponding movements of the standard chart, partners can refer to practice.

Introductory movements 1

Target exercise parts: arms, side waist Action. (1) legs together sitting on the yoga ball, hands up, ten fingers relative. (2) Use arm strength to lift the whole body upward as much as possible, and feel the stretching of arms and side waist. Note: Keep your back straight during the movement and keep your abdomen tucked in at all times.

Introductory movement 2

Target exercise parts: buttocks and the back of the thigh muscle group, beautify the curve of the buttocks and prevent the buttocks from sagging. Movements. (1) waist and abdomen close to the ball, body lying flat on the yoga ball, hands palms in front of the ball to support the ground, the palms of the feet behind the ball on the ground (try to straighten the feet, the heels do not leave the ground, feel the calf stretch). (2) Lift your left leg, bend your right knee, brace your left thigh with your right foot plate and hold for 15 seconds. After completion, restore the starting movement and practice on the other side. Note: Keep the leg straight, force on the buttocks and the back of the thigh.

Introductory movement 3

Target exercise parts: side waist, calves, thighs, arms Action. (1) legs as open as possible, straighten the back, lift the left arm, vision follow the fingertips upward extension. (2) body to the right side down, try to be 90 ° C with the ground, stretch the left side of the waist muscles, the right hand to hold the yoga ball, deep breathing, hold for a few seconds, and then change the other side to repeat the action.

Introductory movement 4

Target exercise parts: slim waist, lift buttocks Action. (1) Lie flat on the ground, feet on the yoga ball, hands hanging naturally on both sides of the body, palms facing down. (2) knees flexed at 90 °, stir stepping on the ball, try to lift the hips, waist and abdomen, and keep the back, abdomen and thighs straight, shoulders do not move, palm control to stabilize the body, adhere to 15 seconds and then put down, repeat the action.

The Best Time to Shower After Exercise: A Guide to Post-Workout Hygiene
After exercising and sweating profusely, many people feel uncomfortable with their sticky bodies and therefore have the habit of taking a shower immediately after exercise. They believe that this can

October 30, 2023
Running and Colds: What You Need to Know
Can you run when you have a cold? Can you run with a cold? It is not recommended to run when you have a cold. Many people mistakenly believe that running and sweating will help them

October 24, 2023
Morning Runs: A Key to Weight Loss and Wellness
Many people's bodies are in a sub-healthy state due to work, and the phenomenon of weight gain is becoming more and more serious due to long periods of sitting and lack of exercise. In order to improv

October 17, 2023
Elevate Your Wellbeing: The Power of Mountain Pose
BenefitsThis pose can relieve shoulder stiffness, strengthen the ankles, promote balanced development of leg muscles, and provide a gentle massage for the heart.Action 1Mountain Pose. Extend your

October 12, 2023
Winter Swimming and Hypertension: Benefits, Cautions, and Considerations
Winter swimming is a highly stimulating sport, and moderate winter swimming exercise is beneficial for most people's physical health. So, is winter swimming beneficial for hypertension?Is winter s

October 9, 2023

Hot Picks

1

Yoga for the Cervical Spine: Benefits, Risks, and Protection
There are many benefits to practicing yoga, not only for shaping and losing weight, but also for the health of various parts of the body, including the joints. So, does practicing yoga have benefits

October 31, 2023
2

Exercises to Avoid for Children's Growth and Development
Some parents think that their children are too short and try to make them taller through exercise. However, during the period of children's physical development, their muscle strength and bone hardne

October 31, 2023
3

The Impact of Cycling on Health: Key Considerations for Non-Professionals
Cycling is indeed a great sport, but non-professionals may not have a thorough understanding of the principles behind cycling, which can lead to the development of certain diseases. So what aspects s

October 30, 2023
4

The Effectiveness of Knee Braces: When and How to Use Them
Running, stair climbing, and other exercises have many benefits, but the biggest downside is knee injuries. Many people believe that wearing knee braces before exercising can protect their knees. So,

October 16, 2023
5

Is it good to exercise in winter
The winter climate is cold, and it seems that this season should be closed tight, sitting and resting. So the winter outdoor exercise is also significantly less people, so in the end winter exercise i

October 3, 2023