Technology Fitness: The fitness ball to create a waist Legs

Technology Fitness: The fitness ball to create a waist Legs




Fitness ball as a simple and stylish fitness equipment, loved by many white-collar women, many people regard the fitness ball to buy a lovely home. Although the fitness ball is a simple, safe fitness (health food) way, but when practicing at home should pay attention to their proper practice methods, women (women food) magazine to introduce you to some easy to learn gameplay.

First of all, before doing fitness ball exercises, to waist and abdomen, shoulders and limbs, joints open full activity, so as not to appear in the process the sprain, strain phenomenon.

■ bent bent

Exercise position: arm muscles, lower back

Action steps: face down, the crotch attached to the ball with both hands to brace his legs apart to shoulder width and bend the knees, and feet of natural bent, soles of the feet upward, thighs and ground balance, tightening the buttocks and abdomen while bobbing up and down the legs, careful not to Arch, keep the ball steady, do not let the ball roll back and forth.

■ chest holds shoulder

Exercise part: chest, shoulder, after

Action steps: body was lying on the back like the head, neck and shoulders attached to the ball, hands armed with a dumbbell (3-8 lbs, depending on individual case may be), in the chest cross, hold the shoulder, legs separated shoulder width, toes forward. Tighten the buttocks, torso parallel to the ground to keep open the arms to reach out to both sides of the upper arm parallel to the ground, elbows slightly bent, do not fully open, and then revert to the original action do.

■ upper arm flexion

Exercise sites: biceps

Action steps: Sit on ball, hips and lower back attached to the ball, feet separated shoulder width, toes forward. Arm stretched down, leaning in front of the ball as far as tightening the buttocks, biceps contraction, bending arms, slowly raise the dumbbell to the shoulder.

■ bent lifting

Exercise position: on the arm, abdomen

Action steps: face down, chest down on the ball, toe support to. Hands armed with a dumbbell (1-5 lbs), elbows slightly bent, lift the dumbbells forward, arms parallel to the ground as far as possible, then restore do.

Fitness ball perfect for our exquisite curve shape, but also the strength and balance in our training, heart it? Fitness ball quickly joined the ranks of it!