Small ball yoga is popular at home and abroad

Various items in gyms are becoming more and more abundant. Fitness balls, Pilates beds, and even crutch exercises are popular in British gyms... Nowadays, a small fitness ball the size of a palm is becoming popular again. It is like a toy for a 4-year-old child. Holding it in your hand and practicing various physical movements is indeed simple and practical.

Not long ago, Weide Fitness Coach Ma Baobao learned this set of exercises when she went to New Zealand to participate in international fitness instructor training. She said that Western women are currently popular with this simple and easy-to-learn set of small ball exercises.

Let's call this small ball a "little yoga ball", but of course, we can also call it a "small ball".

Girls can be completely used as toys. While exercising, they can play games. Exercise can be very happy and easy. Before talking about how to complete this set of exercises, let's first talk about the dress for completing this set of small ball exercises. This is quite important.

There are particular things to dress for "Little Yoga Ball Exercise": cropped pants and running shoes. Appropriate dressing is a prerequisite for smooth small yoga ball practice.

The first is clothing that is elastic and easy to sweat, which can be short sleeves or suspenders.

Pants are recommended to wear three-point sweatpants, because during ball exercises, the bending of the thighs and calves may be used to pinch the yoga ball. During this action, the trousers may slip too much and cannot hold the ball. If you wear shorts, the skin of your thighs and calves will come into contact with the spherical surface, which will cause the skin to be too sticky and slippery after sweating, which is not conducive to fixing the ball. Therefore,"cropped pants" became the most suitable choice.

Although it is called a "yoga ball", the biggest difference between practicing yoga balls and yoga balls lies in the "shoes"? Yoga balls are generally barefoot, and there are many jumping movements in "yoga ball exercises". If you can wear a pair of sports shoes with air cushions, you can better protect your feet from sports injuries.

Yoga balls have many benefits

Easy to carry: The biggest advantage of small yoga balls is that they are easy to carry. They do not need to be placed in large bags, and exercise everywhere without delay. Easy to control: During ball exercises, the cute little yoga ball not only makes the movements more standard, but also the bright colors and "kawaii" patterns are more pleasing to the eye. Easy to buy: Such small yoga balls are sold in ordinary toy stores. The price is very cheap and can be obtained for more than ten yuan.

Action 1:

Raise the ball horizontally with both hands to your chest and rotate your upper body. This movement can stretch to the arms, waist, hips and legs. The movement goes from slow to fast. It is a warm-up movement for the entire ball exercise.

Action points: Be sure to hold the ball flat with your hands on your chest. If your arms droop, it will not produce a good exercise effect.

Action 2:

Jump with both feet in two steps, hold the ball with both hands and draw a circle in the air. The main purpose of the movement is still to stretch the body, stretch the muscles of the whole body to the greatest extent possible, and also exercise to the abdomen.

Action points: Try to stretch your body as much as possible, otherwise the effect will not be significant.

Action 3:

This move incorporates a Latin-style dance step, with one hand held high and the other holding a ball gently tapping the buttocks. It combines Latin unrestrained and charming, making it very interesting to jump. The small ball is gently hit on the buttocks and it is said to have the effect of relaxing muscles.

Action points: Raise your hands as close as possible to your body.

Action 4:

Put your hands on your hips, clip the small yoga ball between your legs, and open and close it. This action requires maintaining the high balance of the body. The angle of clamping the ball is preferably the standard 90 degrees. Although the action is difficult, the effect of lifting the buttocks is significant!

Action points: Do the split leg movements slowly to keep your body stable and balanced.

Action 5:

This action should be done on a yoga mat. Lie flat on the yoga mat, lift your legs, and use the yoga ball in your hand to reach your knees. When you reach your knees, put your hind legs down and raise your arms. The movements not only strengthen the abdomen, but also strengthen the muscles in your arms.

Action points: Stretch your legs flat (Internship Editor: Zhang Xing)