6 yoga postures with exercise balls
There are many different exercises to choose from. Aside from being in good health Also helps to build muscles and get good shape in a sustainable way, always the best way, but although there are many ways to choose a beautiful, healthy body, it still has to pass an important stage: Real intention Therefore have to choose an easy way to do it everyday, no need for space Or paying the course fee and attracting
There are simple ways to exercise. One type that is not much known. But introduced As an alternative for those who want a good shape without having to go anywhere Easily made to stay at home Just go to find the exercise ball Or yoga ball to be used as a tool for this beautiful body mission.
Position 1, lower thighs, arms, abdomen flat stomach
This position requires a chair that is as high as a ball. Which you may have other furniture in the house that can be used instead Lift your body using both hands, feet on the back of the chair. Two legs straight, stretched on the ball, hold for 1-20. Repeat 10-15 times.
The second position, lying on the legs, lower thighs, abdomen.
This pose is suitable for those who are lazy. (Don't be lazy) because tired from returning from work. Please lean back. But do not lie down, exercise, then the body will relax, sleep well, do frequent, tighten the hips, reduce thighs, reduce cellulite both the abdomen and thighs
To lie down on the floor Put the leg across the ball. From the calf to the toes Raise the body up to the end of the feet to 45 degrees. The arms crossed horizontally on the side of the body. Then bend his knees up high Put your foot on the ball count 1-10. Repeat 15-20 times.
Position 3, lower arms, calves and abdomen.
Another position with the same ball To lie on your back, lift your body by feet and arms. The elbows, feet are on the ball, the body is straight, the legs are straight, do this position for 1-20, repeat 15 times.
4th position, reduce belly
Another easy position to sit on the ball Put the stand perpendicular to the thigh. Leaning back, tense your stomach, count 1-10, then lift up. Repeat 15 times.
Position 5, lower arms, tighten the chest.
Stand up straight, hold the ball with both hands, arms straight, then bend your elbows, slowly lift the ball up and hold the face and chest level 1-10, arms stretched, raise the ball forward 1-10 and then down in the starting position. Repeat 15 times.
Posture 6 Tighten the arms, thighs, chest.
Begin this position by using both arms to raise the ball above the head, arms stretched straight from 1 to 10, then bend down, raise the ball down to the shin level, do it slowly.This pose will also strengthen the back muscles too. Repeat 15 times. Tighten the upper arms, chest and then prevent office syndrome caused by unhealthy back muscles.
Turned to keep the body beautiful With better exercise Regardless of what kind of exercise is good, anyone who does not like anything difficult. Want to do easily at home Then try this method With just one ball can be beautiful body.
Exercise with Gym Ball
Exercise. Gym Ball helps to get fit.
Ball crunch
Prepare position by lying face down on the ball and feet on the floor, raise the neck slightly, then contracting the abdomen while lifting the upper body - up and down in rhythm, which the practice of this position continuously. Will help build a tummy muscle to fit and firm up quite a lot
Ball push up
Beginning with placing the ball in front and bending down, use your hand to hold the ball down. Legs stretched back to both sides. By providing the same width as the shoulder Then push up and down slowly by practicing push-ups with the ball. Will help strengthen the muscles in different parts of the body such as chest, shoulders, triceps and abdomen
Ball side crunch
Begin to prepare in this position by lying down on the ball. By putting the waist and thighs over the ball And using the feet to support the wall Then put hands together in the back of the head And slowly lifting the side of your body up and down, it will help strengthen the abdominal muscles and waist to be perfectly fit
Ball squat
Start practicing Ball Squat by standing up straight, lifting the ball up in the middle of your chest. And keep your feet apart Then slowly lower yourself into squats and return to the preparation position. Ball Squat will help train many muscles at the same time, such as the abdomen, thighs, hamstring and hips.
Ball Exercises are exercises. With a ball called the Exercise Ball or the Swiss Ball as an important accessory
Initially, Ball Exercises were designed for patients who require physical therapy. With the primary aim of increasing flexibility, stability And increase the power for patients Later, Ball Ball Exercises were applied together with Bodyweight Exercises, using the body weight of the exercise as a motion resistor to help build muscle, flexibility and enhance shape. Without the need for additional equipment
Using Ball Exercises with Bodyweight Exercises helps to use less force, reduce the risk of injury. Which is no different from the previous Bodyweight Exercises, and when practiced to master can develop Ball Exercises is a difficult exercise. That normal exercise can not do. Importantly, Ball Exercises can also be used with other exercise equipment such as Dumbbell, etc.
The advantage of Ball Exercises is that it is inexpensive, easy to carry, and can be used by all ages, and can be used to exercise almost any specific part of the body.
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