Let's introduce the fitness ball yoga. Through the swing and elasticity of the fitness ball, as well as the unique characteristics of Yoga stretching muscles and ligaments, we can help you to create even lines and beautiful legs.
Fitness ball yoga step 1: stick to the wall chair
Action: the fitness ball is close to the wall and its upper back is close to the edge of the ball. Use the ball as a pulley, and slowly bend your knees after exhalation until your thighs are level with the ground. When finished, hold the pose for 15 seconds. Inhale, slowly lift your thighs and return to the starting point. Repeat 3 to 5 times.
Efficacy: by squatting, exercise the quadriceps of thigh, enhance the endurance of legs and the stability of lower limbs.
Tip: keep your feet off the ground and keep your back straight.
Fitness ball yoga step 2: locust on the ball
Action: kneel at the back of the ball, press your thighs and abdomen against the ball, and put your hands on the top of the ball. Exhale, hold your hands on the ground, 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 board. Hold for 15 seconds. When finished, return to the starting point and repeat with the other foot. Repeat 2 to 3 times.
Efficacy: exercise hip and thigh rear muscle group, improve hip line, help to prevent hip sagging deformation.
Tip: focus on the hips and behind the thighs, keep the legs straight.
Fitness ball yoga step 3: head on the ball
Action: sit on the edge of the top of the fitness ball, legs together. Inhale, raise your hands and keep your back straight. Exhale, bend forward, abdomen close to thigh, forehead close to calf, hands grasp ankle, press on the ground. Hold for 15 seconds. After completion, inhale and return to the starting point. Repeat 3 to 5 times.
Efficacy: stretch back and thigh rear muscle group, promote blood circulation, make legs become elastic and soft.
Tips: do not breathe with your back straight and close your breath.
Fitness ball yoga step 4: triangle on the ball
Action: legs apart, sitting on the top of the fitness ball. Inhale, open your hips wide and level with your shoulders. Exhale and bend to the right with your right hand on your calf or instep. After the movement is completed, hold the posture for 15 seconds. Inhale, return to the starting point and repeat on the other foot. Repeat 2 to 3 times.
First move
Stand upright, take a big step forward with the right leg, turn the left foot outward 45 ゜, make the right knee and right toe in a horizontal line, press the body down as far as possible, make the right thigh parallel to the ground. Bend your body and place the palm of your right hand behind your right foot to support the ground. As you stretch your left arm as far as you can, still keep your right thigh parallel to the ground.
For parts: the whole back, leg muscles, hip muscles, abdomen and waist muscles.
Special shape: try to extend the arms, do not hunchback, so as to expand the chest. This is also very effective for tightening the gluteal muscles.
Second move
Lie face down on the mat, support your body with your elbows, open your arms as wide as your shoulders, and point your fingers straight ahead. Tighten your muscles and lift your hips. Keep your body level and your toes on the ground, and you'll feel the pressure. Try to tighten the abdominal and leg muscles, hold on for a while, and then lie on the ground for a rest. Repeat the action several times.
For parts: arm, leg muscles, hip muscles, abdomen and waist muscles. Chest, back and thighs.
Special shaping: only the muscles of the abdomen and the inner thigh, not to let the arm muscles form ugly fat pile.
The third move
Lie flat on the ground, face up, feet flat, feet open the same width as the hips, bending the knees until the shins of the legs are perpendicular to the ground. Tighten the hip muscles and lift the hip a few inches off the ground, arching the body and ground. Keep your arms close to the ground, tighten the muscles of your hips and legs, lift your hips up, and clasp your hands tightly under your body. Hold this position for a while, then relax, lie on the ground and rest, and continue to repeat the action.
For parts: gluteus, thigh, psoas, the lower part of the back.
Special shaping: once your body is arched, put your hands under your body as much as possible, so as to lift your body and buttocks, which can also make your buttocks muscles more tight.
Fourth move
Note: if you are a beginner, have never supported your body with your shoulders, or have problems with your cervical spine, it's best not to try this at the beginning.
The start is the same as in Section 3. Then put your hands behind your waist for support. Bend your legs toward your chest each time. If you can't support your body with your shoulders, bend your knees to reduce the pressure on your shoulders.
