1. How do middle-aged and old people practice the triangular yoga ball pose
Sit on the top of the fitness ball with your legs separated. Bend your body to the right and put your right hand on your calf or instep. The effect is to eliminate excess fat in the waist and arm.
2. How do the middle-aged and old people practice the one leg wheel of yoga ball
Mainly on hands and legs. This posture can stimulate the balance area of the brain and enhance the balance of the body, which is good for the nervous system, digestive system, heart, blood vessels, respiratory system and glandular system.
3. How do middle-aged and old people practice foot ball of yoga ball
Lie flat with your hands on your sides and your heels on the ball. Hips and back should be fully raised, but shoulders should be close to the ground.
Bend your knees, step on the ball and move to your hips, hold it for two seconds after reaching the limit of your ability, and then stretch your body again. Repeat the above operation. Remember, the more you do, the closer you are to the perfect hip shape.
4. How do middle-aged and old people practice the locust pose on the yoga ball
Action: Kneel behind the ball, keep your thighs and abdomen close to the ball, and put your hands on the top of the ball. Exhale, support the ground with both hands, lie flat on the ball, and balance with the ground. Inhale, lift the left leg, bend the right knee, and support the right thigh with the right foot plate. Hold the posture for 15 seconds. After completion, restore the starting action and repeat the action with another foot. Repeat left and right for 2 to 3 times.
Efficacy: exercise the muscles behind the hip and thigh, and improve the hip line.
5. How do the middle-aged and old people practice the head on Knee Pose of yoga ball
Action: sit on the edge of the fitness ball top with your legs together. Inhale, raise your hands and straighten your back. Exhale, bend forward, abdomen close to thighs, forehead close to calves, grasp ankles with both hands, and press on the ground. Hold the posture for 15 seconds. After completion, restore the starting point after inhalation. Repeat 3 to 5 times.
Efficacy: stretch the muscles behind the back and thigh, making the legs elastic and soft.
6. How do middle-aged and old people practice the dancer style of yoga ball
Action: put the yoga ball about 0.5 meters in front of your body and press the ball with your hands. Lift the left foot, pull it up with your left hand, maintain it for 30 seconds, and then return to the other side.
Efficacy: reduce back and hip fat.
Benefits of yoga ball exercise
1. Massage effect
The yoga ball action will try to make the body fully contact with the spherical surface, and the yoga ball is made of soft PVC material. When the human body contacts it, the yoga ball will massage the body evenly and gently, which is beneficial to promoting blood circulation.
2. Lose weight
When practicing yoga ball movements, the body fat will continue to burn slowly for energy. Compared with traditional running, mountain climbing and other sports, the body shape created by practicing yoga ball is more symmetrical and linear, and there will be no long muscles in the legs or arms.
3. Training human balance
The yoga ball is an “unstable” exercise equipment. When you leave the ground with the help of the yoga ball, you should try to maintain balance, not to let the ball roll or fall off the ball. This requires the comprehensive strength control of legs, waist and abdomen, which can well maintain the coordination and muscle strength of the body.
4. Correct posture
When you sit on a yoga ball, all parts of your body are constantly making fine adjustments to keep your body stable. These small movements can promote blood circulation, strengthen the strength of the waist, back and abdomen, make you sit upright and open your shoulders involuntarily, and correct your wrong sitting posture for a long time.
Advantages of yoga ball
1. Suitable for everyone to exercise
It is suitable for almost all our people.
Some people with back injuries may not be able to do sit ups because of their back injuries, but when doing yoga ball exercises, they can use soft Yoga balls to help athletes do exercises, which can play a supporting role.
2. Yoga ball is very interesting
Practicing yoga balls can help us increase the interest of yoga practice and is a very good Yoga auxiliary tool.
Yoga ball exercises have changed the previous pattern of training, allowing athletes to play with the ball accompanied by warm and unrestrained music. Athletes sometimes sit on the ball and sometimes lift the ball to do jumping. These interesting movements make the whole process very entertaining.
3. Yoga ball exercise helps to train the body’s quality
In the past, fitness exercises were carried out on the ground or on equipment with strong stability, and athletes did not need to consider the balance of the body too much.
The yoga ball is different. The athlete gets off the ground with the help of the yoga ball. For example, sitting on the ball is a balance exercise. Raising one leg will increase the difficulty of balance. It will be even more difficult to move the raised leg slightly.
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