How to do fitness ball exercise? Can fitness ball exercise lose weight? Fitness ball exercise needs to maintain balance, so the body also needs to pay more exercise than general exercise to achieve the effect of burning fat. Therefore, fitness ball exercise is a very effective exercise to lose weight. Next, Xiaobian will teach you a set of fitness ball weight-loss exercises to help you quickly slim your legs, close your stomach and raise your hips!
Sit and tuck in
Preparation: with legs shoulder width apart, sit on the fitness ball, tuck in and keep balance.
Inhale and lift your chest, extend your arms backward, fully expand your chest, and contract your abdomen to keep your balance.
Exhale, arms crossed to chest, chest full, abdomen tight and keep balance.
Repeat 15-20 times as a group, complete 2-3 groups.
Exercise part: abdomen
Sitting front hip
Preparation: split your legs on the fitness ball, put your arms on both sides of your body and put them on the fitness ball, tuck in your stomach to keep your balance.
Inhale, tighten buttocks and abdomen, control hip bone to push forward slowly, lean back, hold for 3-6 seconds.
Exhale and slowly adduct the hip and abdomen.
Repeat 12-15 times as a group, complete 2-3 groups.
Exercise parts: abdomen, hip, hip, waist
Sit and turn
Preparation: split your legs and sit on the fitness ball. Cross your arms in front of your chest. Keep your body balanced. Don't move your hips.
Inhale, slowly turn the body to the right and back, fully extend the muscles of the side and waist, and tighten the abdomen.
Exhale, maintain posture, and slowly return to the initial action.
Complete the opposite direction of action for one time, repeated 15-20 times, complete 1-2 groups.
Exercise parts: waist, body side
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Move the center of gravity left and right
Preparation: separate legs to a large extent and sit on the fitness ball to keep balance.
Move the body center of gravity to the right, bend the right leg, straighten the left leg, contract the abdomen, and extend the arms to the right and up to keep the hips from leaving the sphere.
Complete the reverse movement for one time, repeated 15-20 times, complete 1-2 groups.
Exercise part: legs
Sitting arm flexion and extension
Preparation: sit on the ball with your legs apart, tuck in your stomach and keep your balance, with dumbbells in your hands behind your head.
Inhale, clamp the side of the head with the big arm, keep still, and slowly straighten the elbow joint.
Exhale, maintain posture, and slowly bend the forearm to the initial position.
Repeat 15-20 times to complete 2-3 groups.
Exercise part: big arm, abdomen
OK! So many methods are introduced! Do you know how to lose weight in the gym? I hope these methods can bring good news to the female friends who love beauty. Your support is the driving force of our four seas health network! For more knowledge about aerobics, please pay attention to our beauty channel!