As a common piece of sports equipment, fitness balls have attracted a lot of attention because of their versatility and efficiency. By mastering the basic movements of the fitness ball, we can not only strengthen the core muscles, improve body coordination, but also bring us more diverse workouts. This article will introduce the basic movements of the fitness ball in detail to help you make full use of this artifact and shape a perfect body.
1. Preparation stage
Before you start your fitness ball training, first make sure you choose the right one. Depending on the individual's height and body type, choose a fitness ball with the right diameter and firmness. Next, do simple warm-up exercises such as joint movements, jogging, etc., to raise the temperature of your body and reduce the risk of injury.
2. Teaching basic movements
1.Fitness ball sit-ups.
Compared to traditional sit-ups, sit-ups with a fitness ball work the deep abdominal muscles better. Here's how to do it: sit on the fitness ball, put your feet flat on the ground, cross your hands on your chest or beside your ears, and then slowly roll the fitness ball back so that your back and shoulder blades touch the ball, then contract your abdominal muscles, and lift your upper body to your elbows and knees.
2.Fitness ball planks.
This is a work that engages the core, arms and shoulders. To start, place your forearms on the fitness ball, keeping your body in a straight line, tense your abdominal, hip, and thigh muscles. To increase the difficulty, try lifting one foot off the ground or alternately lifting your hands for planks.
3.Fitness ball gluteal bridge.
The gluteal bridge is an exercise that targets the hips and core muscles. Lie on the ground with your feet on the ball, place your arms flat at your sides, and slowly lift your hips until they are in a straight line with your body, hold for a few moments and then slowly lower them. This action can effectively tighten the gluteal muscles and improve the waist-to-hip ratio.
4.Fitness ball Russian spin.
The Russian twist is an exercise that works on the core muscles and coordination. Sit on a fitness ball with your feet off the ground and steady, hold dumbbells or other weights in both hands, and turn your upper body from side to side to turn the weight from side to side. This movement improves the body's stability and balance.
3. Precautions and advanced suggestions
When doing fitness ball training, it is important to maintain the correct posture and trajectory to avoid injury.
Beginners can start with simple movements and gradually increase in difficulty and challenge.
It can be combined with other equipment or bodyweight training methods to design a more diversified fitness ball training plan.
To maintain the consistency and effectiveness of the workout, it is recommended to do fitness ball training at least 3 times a week for 20-30 minutes each time.
IV. Conclusion
Once you have mastered the basic movements of the above types of fitness balls, you can make full use of this tool to improve your physical fitness and shape the perfect body. Keep in mind, though, that everyone's physical condition and athletic ability are different, so in practice, you should adjust the difficulty of your movements and training plan according to your own situation. With perseverance and the right training method, you will definitely be able to achieve your fitness goals with the help of fitness balls!
Let's move together