The best way to build muscle

Muscle has an important significance for the human body, but many people find that even if the weight is the same, if it is muscle will make people look healthier. In particular, many people are now envious of the waistline, mermaid line and so on. In fact, through the correct exercise you can also have a fit body.

Neck Muscle Exercise

By exercising the muscles of the neck, not only can help strengthen the muscles of the neck, but also help relieve shoulder and neck pain and relieve shoulder and neck stress.

Head-up pillow ball

Exercise method: sit in front of the ball with your legs bent and your shoulders back against the ball. Then raise your head, the back of the head pillow on the ball, head on the ball slightly swayed back and forth, the ball also followed by a slight back and forth roll. Note: fix the ball, so that the ball does not roll backward, the body falls short.

Sitting ball neck rotation

Exercise method: legs apart, do on the ball, hands are held on both knees, head by the front, left side flexion, back extension, right side flexion turn a week. After that, then turn the head in the opposite direction. Note: legs and arms should be well supported, the speed of head rotation should not be too fast.

Back muscle exercise

By exercising the back muscles, not only can beautify the back curve, but also relieve the discomfort of back pain and lumbago that people who work long hours are prone to.

Sitting ball back

Exercise method: sit on the ball with your feet apart, behind your hands, and roll the ball backward with your hips, while keeping your chest up, spreading your back and collapsing your waist. Hold the action for a moment, the hips back to the ball, the body recovery and repeat the action.

Kneeling ball rolling

Exercise method: kneeling legs, ball sandwiched between the upper body and thighs, hands on the ball, upper body leaning forward, hands over the ball forward to support the ground, the ball in the abdominal position rolling forward, feet stirrups off the ground, straighten the legs, the body on the ball to do prostration action, and finally slowly retract the body back to the starting position.

Abdominal muscle exercise

Through the abdomen to focus on stimulating massage, effectively play abdominal fat loss, the effectiveness of shaping the abdominal curve. In addition can also help tighten the abdominal muscles, so that the abdomen is more powerful.

Left and right rotation

Exercise method: two feet apart, sitting on the ball, the body weight slowly shift forward, with the power of the hips, waist press the ball, the upper body back, waist and abdomen first to the right, the ball rolled, and then to the left, repeat this action can be. Note: the action can be slower, with the inertia of the ball to do the waist and abdomen of the left and right rotation.

Sitting on the ground to lift the ball

Exercise method: sitting on the ground, two hands back support, two legs clip the ball, the ball clip up and then slowly put down, repeatedly repeat the action can be. Note: the first exercise, you can bend the knees to clip the ball, to strengthen the strength and then slowly lift the straight leg.

Leg muscle exercise

Exercise the leg muscles, can help shape the thigh curve, but also to help prevent joint pain and other discomfort Oh.

Supine leg lift

Exercise method: Wrap the exercise band around the knee slightly above the position, lying on your side. Upper body straight, with one hand on the head, the other hand in front of the body, to maintain balance. Then hold this position while slowly lifting one leg upward as if it were separated, then switch legs and repeat the exercise.

Down bending knee

Exercise method: both ends of the exercise band are fixed to the ankle-high chair or furniture, and then the headquarters of the exercise band fixed to the heel, the body lying on its back, both arms naturally placed under the face. Then pull the calf slowly toward the buttocks, 1 second and then slowly lower it, change legs and repeat.