Also known as exercise balls or yoga balls yoga ball, is a kind of exercise fitness game tools, seemingly most ordinary balls, in fact, able to exercise the whole body waist, abdomen, back, and leg strength, Oh!
Effective methods of exercise, can help women slim shape, create graceful lines
More interesting than yoga, exercise a sense of balance, enhance the ability to control the muscles, improve flexibility and coordination body
Stretch exercise to avoid muscle soreness, massage to promote blood circulation
Abdominal, back, waist and other major parts of limbs and spine reinforced to withstand the endurance
Today to bring a yoga ball and thin body set of tutorials, 10 minutes a day, you can have both the power and soft lines. Here we go!
1、▶Slant Supine Punches
Exercise muscle group: chest muscles, the abdominal external oblique muscle
Hip and back on the ball, when is not baggy like a puddle of mud on the ball. Keep your thighs parallel to the ground, left shoulder, and 15 on each side.
2、▶Frontal Raise waist
Exercising muscles: abdominal and core strength, leg
Foot and hip width, keep gravity on both sides of the body. Breathing in, tightening the abdomen forward; exhale, return to starting position, 15 for a group.
3、▶Side Twist While Lying On Ball
Exercising muscles: the abdominal external oblique muscle
All upper body lying on the ball, but keep the head and neck to leave the sphere. Feet slightly wider than hip, breathing in, tightening the abdomen slowly rotate to one side, then switch to the other side. Keep breathing at a constant speed, not to turn too much, 15 on each side.
4、▶Supine On Ball Lateral Raise
Exercising muscle groups: shoulders, abdominal and core strength
Upper body lying at a 45 ° angle on the ball, keep the shoulders, head, neck, leave the sphere. With your feet shoulder-width apart. Breathing in, tightening the abdomen, on your own side of the power limit arms after a short pause, slowly return to the starting position, 15 for a group.
5、▶Squat On Ball
Exercising muscle groups: hips, quadriceps, triceps brachii muscle
Upper body lying on the ball, head, neck, shoulders, leave the sphere. Feet slightly wider than shoulder, remember to breathe at a constant speed, each group of 15.
6、▶Tuck Behind
Exercising muscles: the back, shoulder and abdominal external oblique muscle
Sitting on the ball, feet wider than shoulders, bending forward, but not touching the ground, about replacing a total of 15 for a group.