Daily fitness ball fitness

Playing as a simple and modern fitness equipment, subject to many working women in love, many people have bought the lovely home, usually playing a have time to take it out of the play, but there are some people do not know how to play.

Fitness coach remind you that the ball while it is a relatively simple and secure method, but at home my practice also is necessary to pay attention to proper exercise method, we introduce you to some kind of simple, easy to play.

Before doing the exercises, the ball to the belly, shoulder and limbs, joint activities open to avoid fully in practice during the strain, strain.

1. bend legs workout sites: the arm muscles and lower back action steps: face-down, the hip on the ball with both hands to hold, legs apart and shoulder width and bending the knees, at the top of the natural bent, jiaoxin up and the thighs and ground balance, tighten the buttocks and abdomen, legs up and down, be careful not to try to keep the arch, stability ball, don't let the ball roll back and forth.

2. chest-expanding holding shoulder exercises part: chest, back, shoulder and action steps: the body assumes the back of the head, neck and shoulders on the ball with his hands each hold a dumbbell (3-8 lbs, depending on the individual case may be), in the chest, shoulders, legs and shoulder width apart, toes forward.

Tighten the hips, keeping the torso and arms are parallel to the ground, turned out to the sides to the upper arm is parallel to the ground, elbows slightly bent, not fully open, and then restore to the original action.

3. upper arm flexors and extensors activity sites: biceps action step: on the ball back, hips and lower back on the ball, legs and shoulder width apart, toes forward.

Arm down stretch, in front of the ball and try to tighten the hips, contraction, and bending the arm biceps brachii muscle, the reference to the shoulder slowlydumbbell.

4. bend lifts the exercise position: on the arm, abdomen action steps: face-down, the pressure in the chest, toe braces on the fitness ball.

Hands each hold a dumbbell (1-5 points), elbows slightly bent, dumbbell raise forward, arms and the ground as possible, and then restore the balance.

(Practice editing: Tran Hung Wong)