Talking about the all-purpose yoga ball

Introduced several indoor simple and good several fitness gadgets, on the "yoga ball how to play" this problem, today in response to the needs of the masses, organized about the yoga ball of all. Yoga ball is also called Swiss ball, fitness ball. Generally are made of PVC material, internal inflation, has a strong resilience, can evenly contact the body parts, is a good fitness aids. The reason why it is called yoga ball is because it can be well combined with yoga asana, can strengthen the exercise, the body has a massage effect. Many yoga studios have special courses like "ball yoga", and now Amazon has books on ball yoga, so people with basic yoga can also read and practice.

Talk about the all-purpose yoga ball

How to buy a yoga ball

The principle is that when you sit on a yoga ball, your thighs are parallel to the ground, and the bending angle of your knees is 90 degrees, which is most suitable. Nowadays, there are 45㎝, 55㎝, 65㎝ and 75㎝ in the diameter of yoga ball, and usually choose according to the following principles. As for the weight, don't worry, now the weight capacity of the yoga ball is about 240 pounds, when you buy it, you can consult again about the specific weight capacity.

Choose according to your needs

Beginners can use the small ball first, it is more convenient to control. Generally speaking, the large ball is easier to maintain balance, the small ball is lighter, but the balance is also poor.

What are the benefits of practicing with a yoga ball

Correct bad body posture

Yoga ball is an "unstable" equipment, when sitting on the yoga ball, all parts of the body are constantly making small adjustments to maintain stability, these will make you involuntarily adjust the whole correct sitting posture, correct bad posture. In addition, back injury can also use the yoga ball, because he is soft, can avoid excessive impact on the joints, so relatively safe, now the yoga ball has been put into the rehabilitation practice, see its safety.

Strengthen muscle control and improve balance

Because of its instability, so when you do the action with the help of yoga ball, in addition to the muscle control needed for the action itself, you have to try to keep the balance of the ball, and also make sure you don't fall from the ball, which requires stronger strength control of legs, waist and abdomen, which can well keep the body coordination and muscle strength, improve the sense of balance and make the body more flexible.

Massage muscles

Yoga ball material is soft and flexible, and can fully contact with the human body, playing a good massage effect and promote blood circulation. Because of this feature, it is best to use it to do stretching and relaxation exercises, stretching and squeezing on the ball and other gentle movements can make the muscles get an effective massage and relaxation.

Precautions before practicing yoga ball

1, when using the yoga ball practice, pay attention to wear tight high elastic sportswear, convenient body and ball contact, loose clothing will make the movement is not convenient. Also pay attention not to wear sharp ornaments to avoid piercing the ball body, dangerous. 2, pumping the ball to the "full eight" when the best elasticity. 3, should not be practiced on too smooth floor, it is best to lay a yoga mat, pay attention to safety. 4, hand-held ball, foot-held ball, hip sitting ball, abdominal back against the ball, to be placed on the top of the ball drum position (the highest).

15 minutes full body yoga ball exercise

The following brings you a set of full-body yoga ball exercises designed by the famous American personal trainer Ashley Conrad. This set of well-designed head-to-toe body-shaping exercises can well exercise the muscles of the arms, waist and abdomen, legs and buttocks, and improve the stability of the body. Just practice 3 times a week.

Narrow grip arm flexion

Steps. 1, choose a stable bench, the hands to the chair, fingertips facing forward, calves and ankles placed on the highest point of the ball. 2, forcefully straighten the arms and lift the hips. 3, and then bend the arms to lower the body, and then straighten to the starting position, repeat 15 sets.

Contraction of the lower abdomen

Steps. 1, lying on the floor, hands on either side of the body, calves on the top of the ball at the highest point. 2, by contracting the strength of the abdominal muscles to raise the hips, taking care not to arch the back. 3, slowly bend the knees so that the ball rolls to the feet until the feet on the ball, and then return to the starting position. Repeat for 15 sets.

Plank support

Steps. 1, small arm support at the highest point of the ball, do a flat support movement. 2, use the strength of the waist and abdomen to ensure that the spine does not bend. This action persists for 45 seconds.

Curl up

Steps. 1, the waist placed at the highest point of the ball, hands fall on the thighs, arms straight. 2, the upper body will be bent forward curls, hands do not leave the thighs, and then return to the initial position. Repeat to do 15 sets.

Over-the-shoulder raises

Steps. 1, feet open and shoulder-width apart, hold the ball with both hands at the highest point, straighten the arms and place the ball on the thighs. 2、Bend your arms and bring the ball to the same level as your eyes. 3, continue to lift the ball up until the arms are straightened and the ball is about 45° above the position. Return to the initial position and repeat for 15 sets.

Side Squat

Steps. 1. Open your feet shoulder-width apart and hold the ball directly above your head with your arms straight. 2, keep the back flat, tighten the abdomen, bend the knees and hold the ball to lower the center of gravity to the left side of the body. 3, back to the original position, the right side of the exercise, left and right side for a group, a total of 15 sets.