Gymnastics is a new, interesting and special sports fitness exercise, which first appeared in Switzerland and was only used as a rehabilitation medical device. Because the fitness ball has a significant role in improving certain muscles (lower back, pelvis), this sport is gradually promoted to the society, and it is also loved by more and more people.
The fitness ball is now used not only as a physical therapy, but also as an emerging physical fitness exercise. So how should we practice fitness ball exercises?
The fitness ball exercise is suitable for everyone to exercise, and the fitness effect is good. The exercise ball has a good function of injury recovery and rehabilitation when practicing exercise exercises (the effect is significant for lower back disease). Exercise ball is safer and less prone to injury. Exercise ball can also improve and improve people's strength, posture, flexibility, balance and cardiopulmonary function.
The exercise ball can thin arms and shoulders, and exercise the strength of the hands and shoulders. It can also be extended to push-up exercises.
Slowly place your legs on the exercise ball, support the ground with both hands, and do a push-up posture, and try to keep your body in line as much as possible, and then use the strength of your hands to move, restore, and repeat.
Exercise ball exercises can be used to expand the back.
Place your body's abdomen above the fitness ball, and your hands can be relaxed behind your neck (but it is not recommended to cross your hands, because it will not balance well, and you will easily fall and fall). Keep your body as straight as possible, stand still when you reach the highest point, and try to pause long enough;
Then slowly recover. Inhale when your body is upright, and you should exhale when you bend forward. The problem to be aware of is that you should try your best to contract the sacral spine when the upper body is up, and the movement should not be too fast.
Exercise ball exercises can be a good exercise for leg strength and balance.
Lie on your back on the fitness ball and try your best to keep your body balanced. If you can, your hands are best placed on both sides of the body. Of course, some masters with good balance ability can hold their hands on their chests.
For the sake of safety, in order to avoid falling to the ground, it is recommended to put your hands on both sides of the body, which can help the body to balance the body. Using the strength of the abdomen and the whole body, slowly raise the left leg and pause for a few seconds Put down, then raise your right leg, slowly alternate.
Need to pay attention to the following points for fitness ball exercises
1. Compared with other freehand movements, it has a certain degree of difficulty. It requires a certain amount of control, balance and waist power. So beginners should focus on basic actions.
2. Fitness ball exercises are widely used, but some people are not suitable. Such as older, weaker people, especially those with heart disease and hypertension.
3. When doing ball exercises, the athlete's heart rate is maintained between 115 and 135 times per minute. People do not feel asthma, but they consume 3 to 6,000 calories per 45 minutes.