How to practice back with yoga ball

1. How to practice back with yoga ball

1.1. Lean down and lift (exercise shoulders and upper back)

Alternative exercise: chest enlargement

Face down, chest on the fitness ball, toes on the ground. Each hand holds a dumbbell weighing 1-5 pounds (0.5-2.3 kilograms). Keep the elbows slightly bent, the head straight with the spine, lift the dumbbell forward, restore the original position, and do it 24 times.

1.2. Lean down and bend your legs (exercise gluteus and lower back)

Alternative exercise: crotch extension

Face down, hips on the ball, hands on the ground. Keep your legs apart at the same width as your crotch, bend your knees, bend your insteps naturally, keep your feet upward, and keep your thighs parallel to the ground. Swing your legs up and down, tighten your hips while swinging, keep your abdomen tight to avoid arching your back, and don’t let the ball roll. I did it 25 times.

2. How to exercise abdominal muscles with yoga balls

2.1. Basic stretching

Sit on a yoga ball with your feet flat on the ground. Then lean back carefully and let the yoga ball roll along your back until the center of your back is sure to find a place to lean on. Put your hands behind your ears, slowly lift your upper body from the ball, fully contract your abdominal muscles, hold for one second, and then slowly lean back to repeat the action just now.

2.2. Side bridge

Lie down on the left side of your body, bend your left arm, point your forearm in front of your body, support your left arm, and lift your torso from the floor. Keep your upper body in line from your hips to your shoulders. Put your right hand on your waist and hold for 5-10 seconds. Lower to the starting position. Do the whole set of movements, and then switch to the other side.

2.3. T-type exercise

Face the ground and lie on the stable ball. Your back should be flat, not arched. Your chest should be outside the ball. (if there is a problem with balance, you can support your feet in the corner.) stretch your arms toward the ground as far as possible, with your palms facing upward. Then spread your arms sideways to form a T-shape with your body, and press your shoulder blades toward your spine. Pause for a moment, lower your body and arms, and start again.

3. Precautions during yoga ball practice

3.1 when pumping the ball, hit it to “eight points full”, so that the ball body is more elastic and convenient for clamping and grasping.

3.2. Yoga balls have various sizes. Beginners can use small balls first, which is more convenient to control. Generally speaking, the big ball is easier to maintain balance, and the small ball is lighter, but it is not easy to balance.

3.3 when playing Yoga balls at home, you can put a yoga mat or towel on the ground to keep it clean and not easy to slip.

3.4. Although yoga ball exercise is not easy to be injured, it is still necessary to maintain balance, especially for difficult movements such as wheel pose. When restoring, you must support it with your hands.

3.5 when practicing fitness ball yoga, pay attention to wearing, and try not to wear too loose clothes, so as to avoid accidents caused by the yoga ball squeezing the clothes and causing injuries to the body.

Yoga ball to lose weight

1. Action 1

Lift the ball flat to your chest and rotate your upper body. This action can be stretched to the arms, waist, hips and legs, from slow to fast, which is a warm-up action for the whole set of ball exercises.

Action points: both hands must hold the small ball flat in front of the chest. If both arms droop, it will not produce a good movement effect.

2. Action 2

Jump with two feet, holding the ball in circles in the air. The main purpose of the movement is to stretch the body, stretch the muscles of the whole body as much as possible, and exercise the abdomen at the same time.

Action points: try to stretch your body to the maximum extent, otherwise the effect will not be significant.

3. Action 3

This action adds Latin style dance steps, holding the ball in one hand and gently tapping the hip in the other hand. It combines Latin boldness and charm. It is very interesting to jump. The small ball gently hits the hip. It is said to have the effect of relaxing muscles.

Action points: keep your hands as close to your body as possible.

Yoga ball selection tips

1. The most common choice is that when you sit on a yoga ball, your thighs should be parallel to the ground, and the angle of your knees should be 90 degrees. Men should choose a little larger, and women should choose a little smaller.

2. You can choose a bigger or smaller ball to change the practice, which depends on the purpose of the practice, such as stretching, balance or strength. According to your height, you can choose different yoga balls, which are challenging but very interesting. In addition to the size of the ball, the degree of inflation of the ball will also affect the intensity of practice. We advocate that the ball should be fully inflated for yoga ball body shaping, but it is usually determined according to the product manual.

3. Yoga balls are generally selected according to the height of the practitioner. The size of the yoga ball is measured by the diameter from the floor surface to the top of the ball. The following is a reference to the size of Yoga balls used by people with different heights.