The fitness industry is nothing new to us as people in the 21st century. It is a kind of sports, such as various freehand aerobics, aerobics, physical gymnastics and various self-resistance movements, gymnastics, yoga, Pilates, etc., which can enhance strength, flexibility, incre

fitness industry is not a fresh term for our 21st century.

It is a sports project, such as various bare -hands, , rhythmic exercise , gymnasis, gymnastics, yoga, Prate, etc. Endurance , improves coordination, controls the ability of the body, so as to make the body strong.

Of course, the above is common sense. We fit the assistance of some fitness equipment in both the gym, the park, or the home.

But do you find that some fitness equipment is strange, it is difficult to use our thinking to imagine how it uses it, and some even the name cannot be called. Even if you read the information to know its role, it is quite confused about its usage and cannot play its real role.

Xiaobian I will take this opportunity today to first popularize the yoga ball commonly used in our family fitness, and introduce a few use of yoga balls to use .

1, lying on the upper body on the yoga ball

, we need to lie on the yoga ball, then straighten your hands on the ground, stretch your legs to your legs to your legs to your legs to your legs. As far as possible, then put it down, change it On the other side.

has long persisted to stabilize legs and thin hips.

2, sitting on the ball

can do this to thin waist and abdomen, straighten your back and stand upright.

or lifts one leg, keep parallel to the ground. At the same time, raise your arms, keep your legs and legs slowly, repeat several times, and change the other side.

This action can tighten the gluteal major muscles and slender arms.

3, lying on the ball

We lie on the ball first, then put the upper body position in the middle of the yoga ball, support the ground with both hands, slow legs, slowly legs, slowly legs, slowly legs. Slowly lift a leg until it is parallel to the ground, Keep your posture for a few seconds and do it on the other side.

This action can tighten the hips, legs, and abdominal muscles.

04, Rolling Ball

This requires a push -up posture. Put your feet on the yoga ball, the back of the feet facing down, and the shoulders are opened with the width of the shoulders to support the ground. The abdomen tighten his arms straight, the leg is bent at the same time, and then pushes the ball straight out. You can also pull the ball left and right.

This action can exercise our waist, abdomen, shoulders.

5, single leg squat

We first use the lower back to top the ball on the wall, then the feet are separated from the shoulders on both sides of the body. Or put it on the hoe, assist the balance, and finally lift your left foot Leave the ground, and slowly bent the right knee until the thigh is almost parallel to the ground, and slowly stands up.

This group of movements mainly strengthen the training of legs and hips.

6、 贴球

我们让健身球靠近墙身，上背贴着球的边缘，利用球作滑轮，呼气后缓慢地屈曲双膝，直到下降至大腿与地面成平行状。 After completion, keep the posture for 15 seconds. Inhale, slowly improve your thighs and restore the starting point.

7, pinch

is currently a serious epidemic. Friends who want to use yoga movements can try at home. Do not go to places with many people. You must pay attention to protection.