Yoga ball is a kind of ball sports tool which matches with sports and fitness. Ball yoga is a new kind of yoga which combines traditional yoga asana and fitness ball. So what's the use of Yoga balls? How to practice ball yoga? Next, I will introduce the function of yoga ball and some simple ball yoga actions.
The function of yoga ball
1. Massage effect
The highest level of yoga ball is the integration of human and ball. The action design of yoga ball exercise is to achieve full contact between human body and sphere, and the yoga ball is made of soft PVC material. When the human body contacts with it, the inflatable yoga ball will touch the contact position of human body evenly to produce massage effect, which is beneficial to promoting blood circulation.
2. Suitable for all people to exercise
Including those who need rehabilitation treatment, it makes the exerciser safer when exercising, avoids strong impact on joints, and avoids sports injury. Some people with back injury may not be able to do it when doing sit ups because of back injury, but when doing yoga ball exercise, they can use soft yoga ball to help the athletes to do sports, which can play a supporting role.
3. Correct your sitting position
When you are sitting on the ball, your body is not relaxed, and your back, hips, knees and other parts are still making subtle adjustments to keep your balance. These fine adjustments help the blood circulation of the disc in the spine and strengthen the strength of the back. By adjusting the body's center of gravity and balance at any time, the movement of the spine is increased, the back strength is enhanced, and the correct sitting posture is maintained.
At the same time, using the flexibility of the yoga ball can also correct your sitting posture. Therefore, when sitting on the yoga ball, the sportsman can't help straightening his back and stretching his shoulders back. This is an instinctive reaction of the body to prevent falling, and also a correct sitting posture.
4. Very interesting
When the sportsman is doing ordinary equipment sports, such as treadmill and sit ups, the sportsman can only consume heat by repeating several movements for a long time, which makes the process of the sportsman very boring. Yoga ball exercise has changed the former mode of training, allowing athletes to play with the ball with warm and unrestrained music. Players sometimes sit on the ball, sometimes lift the ball to do jumping, these interesting movements make the whole process very entertaining.
5. Helps to train the body's balance
In the past, sports were carried out on the ground or on the equipment with strong stability. The sportsman didn't need to think much about the balance of the body. The yoga ball is different. The players get off the ground with the help of the yoga ball. For example, sitting on the ball is a kind of balance exercise. Raising one leg increases the difficulty of balance. It will be more difficult to move the raised leg slightly. When doing push ups with legs on the ball and hands on the ground, the sportsman should complete the action of bending and extending his arms. First of all, he should keep the balance of his body. If he does not let the ball roll, he must rely on the strength of his legs, waist and abdomen to control, which makes the coordination of his body and the control of his muscles effectively trained. 1. Place the ball under the crotch, bend the front leg 90 degrees, and fully touch the floor with the soles of your feet.
2. Take the ball out of the crotch, raise it high and keep your arms straight for 30 seconds.
It can strengthen thigh muscles and eliminate redundant fat of lower limbs.
2、 Dancer
1. Place the yoga ball about 0.5m in front of your body and press the ball with your hands.
2. Lift the left foot, pull it up with the left hand, hold for 30 seconds and then return to the other side.
Efficacy: strengthen the strength of waist and abdomen, reduce the fat of back and buttocks.
3、 Stick balance
1. Put the ball 0.5m in front of your body, put your hands on the ball and lift your left leg straight.
2. Lift the right arm, look ahead, tighten the abdomen and buttocks, keep breathing normally for 30 seconds, then relax and change the other side to start again.
Functions: train balance, eliminate fat in arms, abdomen, buttocks and thighs.
Notes on yoga ball
1. You can buy Yoga balls in some places where you sell sports goods. The one meter diameter is about 100 yuan, and the 60 cm diameter is a little cheaper.
2. Beginners can practice small ball, in order to facilitate the control of the principle, skilled people can change to practice big ball. Fill the ball to the full eight points, so that the ball body is flexible and convenient for clamping and grasping.
3. When you pump the ball, you should hit "eight points full", so that the ball body is more elastic and convenient for the action of clamping and grasping.
4. When playing yoga ball at home, you can lay a yoga mat or towel on the ground to keep it clean and not slip easily.
5. Although yoga ball exercise is not easy to get hurt, it is still necessary to keep balance, especially to do the more difficult movements such as wheel type. When you restore it, you must support it with your hands.