How to use the yoga ball How to use the yoga ball illustration

The practice of yoga ball can correct the posture, enhance muscle coordination, but also enhance physical fitness, fitness and weight loss. This article introduces a few simple yoga ball movements, as well as the use of the yoga ball note.

Yoga ball exercise cervical spine action illustration

1, lying on the yoga ball, hands on the ground. Yoga ball roll to the position below the knee, hands apart and shoulder width. Use the abdominal waist strength, so that the body in a straight line, while tightening the inner thighs and buttocks muscles. 2. Inhale and exhale while pulling your knees and the yoga ball towards your upper body at the same time, making your body curl up. Hold the pose for a moment and then stretch your body and return to the previous pose. 4, if the weight loss begs to swing forward from side to side, it can better stimulate the lumbar and abdominal muscles.

Yoga ball thin arm movement illustration

1, lying on the yoga ball, hands on the ground, while the arms are divided to shoulder width, so that the waist and abdomen close to the ball surface. 2, the body slides forward, so that the yoga ball moves to the thigh area. Inhale and exhale at the same time, tighten the abdomen to keep the body parallel to the ground. 3, elbows bent, so that the chest near the ground, and then straighten the arms, back to the original position. Concentrate on the chest and arms during the exercise.

Yoga ball stretching back movement diagram

1, bend your knees, kneel in front of the yoga ball, and keep your upper body upright, and then put your hands on the yoga ball. 2, slowly push the yoga ball forward, the upper body down, maintain this position for more than 30 seconds, while lowering the head to between the arms. 3、Body twist to one side, roll the weight loss request to the side, while holding this pose for more than 30 seconds, repeat the same action in the direction.

Yoga ball to reduce belly movement illustration

1, belly button facing up, lie down with your back against the yoga ball. 2, the feet apart and shoulder width, knees bent at right angles, or slightly inclined. This time the waist above the hips and yoga ball contact. The abdomen and back are parallel to each other in a line, so that there is a sense of stretch in the abdomen. At the same time nod your head and merge your hands in front of your chest. 3. Looking straight ahead, while inhaling and exhaling, slowly lift your upper body, knowing that your belly has a sense of tightness. At this point tighten the abdomen and pelvis, inhale, and then return to the original position. Do not rush, move slowly, must feel the tension in the belly.

Yoga ball butt lift movement illustration

1, lying flat on the yoga mat, legs onto the yoga ball. Nod, the back of the neck straight, feet divided to the width of the pelvis. At the same time, straighten your arms close to the ground to support your body. Shoulders, back and waist close to the ground, armpits also close to the ground, do not leave a gap. 2, hands on the ground, the inner thighs tighten at the same time, lift the pelvis and upper body, so that the body into a straight line. Hold this posture for a few seconds and then return to the original posture.

How many pounds is the weight capacity of yoga ball

The weight capacity is related to the material and diameter of the yoga ball, ordinary yoga ball weight capacity is more than 150 pounds, there is no need to worry about the explosion. If the weight is heavier, you can choose the explosion-proof material, some people have tested, a diameter of 75cm explosion-proof yoga ball load-bearing 300 pounds did not explode.

Yoga ball use precautions

1, pumping only to "eight minutes full", so that the ball will be more flexible, convenient to do the clip and grip action. 2, beginners choose a smaller size, easy to control the yoga ball. 3, do not easily try the difficult movements without certainty, so as not to lose control of the ball injury.