What is the use of fitness balls

Among fitness equipment, fitness balls are very useful, and fitness balls are very useful. At the same time, fitness balls are also of particular importance. However, some people don’t know how to use fitness balls, and of course some people still know how to use them. So, what is the use of fitness balls? Let’s take a look together!

1. Expand the chest and shoulders

The body is lying on the back, with the head, neck and shoulders attached to the ball, hold a dumbbell (3-8 pounds, depending on the individual’s specific situation), cross the chest, hold shoulders, spread the legs as wide as shoulders, and the toes forward. Tighten the buttocks, keep the torso parallel to the ground, open the arms and extend them to both sides to the upper arms and the ground, and bend the elbows slightly, do not open them completely, and then restore the Do it again until the initial movement.

2. Bend over and bend your legs

The face is down, the hips are pressed against the fitness ball, support the ground with both hands, spread the legs shoulder-width apart and bend your knees, and bend the insteps naturally, with the soles of your feet facing up, and keep your thighs balanced with the ground. While tightening your hips and abdomen, swing your legs up and down, be careful not to arch your back, try to keep the ball stable and do not let the ball roll back and forth.

3. Flex and stretch your upper arm

Lying on your back, stick your hips and lower back on the ball, spread your feet shoulder-width apart, and your toes forward. Expand your arms down, lean against the front of the ball, tighten your hips as much as possible, shrink your biceps, bend your arms, and slowly lift the dumbbells to your shoulders.

4. Support push-ups

Walk your knees on the ground, and cross your feet to do push-ups. This set of movements can effectively increase the strength of the abdomen and buttocks.

5. Bench press on the ball

lying on the fitness ball, relax your head naturally, keep your cervical spine as straight as possible. Raise your hips and place your back flat. Hold your dumbbells on your chest to do push-up exercises.

6. Push your chest

6. Push your dumbbells on your chest

lying on the ground, place your dumbbells on your head, control your dumbbells to slowly lower them until your upper arm touches the ground, and then return to the starting position.

7. Bending up and lifting

Face down, press your chest on the fitness ball, and support your toes. Hold a dumbbell (1-5 pounds) in each hand, bend your elbows slightly, lift the dumbbell forward, and try to make your arms Balance with the ground, then restore and do it.

8. Close the abdomen on the ball

Put your legs on the fitness ball, support the ground with both hands. Put your legs in front of your chest, then push the ball with your legs, and at the same time, turn the upper body into push-ups. This action can exercise the chest, abdomen and buttocks at the same time.

9. Bench support

Put your hands on the bench for push-ups. Do not collapse your body, tighten your abdominal muscles. This set of movements is also effective in exercising your chest and hands.

Editor's recommendation:

What are the basic movements of fitness balls?

What is the weight of barbell rowing for ordinary people?

What is the correct posture for barbell rowing for bend over?