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Follow the instructions on how to perform the following exercises of the French sports coach-Nicolas sothierTo use the tool properly, help firm the body.
1. Exercise 1: Stimulate the upper and lower body of the body
- Stand, hold the ball by hand, the feet are slightly wider than the hips, the toes slightly out.
- Lower the buttocks by turning backwards, and pushing the ball forward, hands stretched (knees are still aligned with toes, shoulders back and upper body to hold straight).
- Raise the buttocks and bring the ball back to the chest.
- Do so 15 times.
Effects of the exercise:This exercise stimulates the activity of the muscles in the upper and lower body of the body, helping them to be slim and toned.
Exercise stimulates the upper and lower body of the body.
2. Exercise 2: Strengthen the upper body
- In the push -up posture: The hands are wider than the shoulders, knees or feet (at a more advanced level).
- Place one hand on the shadow, the other still holds on the floor, lowering the chest down, then lifting people up.
- Perform 15 repeats, then change sides.
Effects of the exercise:This exercise affects the muscles in the upper body, making them toned.
Exercise enhances the upper body.
3. Exercise 3: Abdominal and shoulder exercises
- In the plank position (tiptoe or kneeling), put the ball next to you.
- The purpose is the opposite hand to find the ball, roll the ball under the chest, to the other and vice versa.
- Note that holding straight as possible and not moving your hips, squeezing abdominal and buttocks.
- Do 15 times.
Effects of the exercise:Exercise makes the abdominal and shoulder muscles slimmer and firmer.
Abdominal and shoulder exercises.
4. Exercise 4: Adjust the waist area
- Sit on the ground, shadow in hand, raise your chest, straight back and abdominal muscles.
- The heel on the ground, or enhances the legs to increase the loss of balance.
- With the ball, seeking to touch the ground on each side of the upper body, the left and the right, to create a spiral in the waist area.
- Do so 15 times.
Effects of the exercise:The exercise helps the muscles of the waist work and firmer, giving you a "ant waist".
Exercise helps adjust the waist area.
5. Exercise 5: Reinforce butt and thigh muscles
- Lie on your back, folded legs, feet placed on the ground, hands stretched along the body.
- Put the ball between your knees, press the ball and feel the tension in the closed muscles.
- While acting on the ball, raise your buttocks by pushing your heel, lowering by controlling the body.
- Do 15 times.
Effects of the exercise:This ball exercises help strengthen the muscles in the buttocks and thighs, helping them neat and solid.
Exercises to strengthen butt and thigh muscles.
6. Advice from sports coach
- The habit of practicing this ball can help you enhance the effectiveness of the whole body at home.The ball helps keep the posture well in movements and optimizes the stimulation of the muscles.
- To progress at your own pace and increase the repeated frequency, you can use a period of time (45 seconds, according to 15 seconds recovery, to start).
- To enhance the training further, increase the load by changing the Pilates ball ball injected with a drug ball (the ball weighs from 1 kg).
Fri Jun 24 2022 06:45:00 GMT+0700 (GI ờ Đ(Gi ờ Đ; d ư ơ ng)