A weight-loss exercise that can make your whole body lose weight - fitness ball

　　arm

　　Place your legs on the fitness ball and support them with your hands, forming a push-up position. And keep your body straight. Then use your hands to move and restore. repeat. You can also do push-ups in a deformed form. This exercise can exercise Your arm and shoulder strength.

　　outside of leg

　　Main training areas: outer thighs, gluteus maximus, side waist

　　Action essentials:

　　1. Lie on your side and hug the fitness ball, with your shoulders open, so that your side waist and fitness ball are completely in contact with each other to maintain body balance. Support one knee on the mat and let your thigh tilt 30 degrees from the ground. ~45? , hook your toes and slightly lift the other leg.

　　2. Keeping your body stable, lift the slightly raised leg until it is parallel to the ground, and then return to the starting position.

　　Recommended training intensity: Repeat 20 to 25 times for each leg, and cycle 2 to 3 groups.

　　Tips：

　　When lowering one leg, be sure to keep the distance between your foot and the ground and do not fall completely on the ground.

　　waist

　　There are various movements in ball exercises, and it takes about 45 minutes to complete a full set of movements. It is appropriate to perform it 2 to 3 times a week. Doing ball exercises can help you exercise your whole body muscles, among which the waist and abdomen have the most significant slimming effect.

　　legs

　　Main training areas: legs and shoulders

　　Action essentials:

　　1. Tuck your abdomen, lift your chest, place the fitness ball on your lower back (where the lumbar spine bends) against the wall, and tilt your body slightly. Hold dumbbells in both hands, place your arms at your sides, and place your legs shoulder-width apart.

　　2. Keep your upper body vertical, inhale and slowly squat down, so that your thighs and calves are at 90 degrees? , make sure your knees don’t go past your toes ； At the same time, raise your arms parallel to each other, not higher than your shoulders. At this point, your shoulder blades should be fully aligned with the exercise ball. Depending on your ability, hold for 6 to 12 seconds, then exhale and return to the initial action.

　　Recommended training intensity: Repeat each group 20 to 25 times (adjust appropriately according to personal ability), and do 2 to 3 groups each time.

　　Tips：

　　Just choose dumbbells of 2 to 4 pounds. Light weight dumbbells and multiple reps will have better results.

　　Pay attention to maintaining the inclination of the body, which can reduce the pressure and weight on the knees and protect the knee joints.

　　buttocks

　　Main training area: buttocks

　　Action essentials:

　　1. With arms as wide as shoulders, support the ground with both hands, elbow joints slightly bent, place the center of gravity of the body on the fitness ball, keep the body parallel, and straighten the legs. Eye Look at the floor.

　　2. Exhale and lift your legs upward, keeping your legs straight and tightening your gluteus maximus.

　　3. Bring your toes together and return to the starting position.

　　Recommended training intensity: Repeat each set of movements 20 to 30 times, and do 3 to 4 sets each time.

　　Tips：

　　Pay attention to keeping your body balanced, keeping your shoulders down and reducing knee bending.

　　abdomen

　　Main exercise area: abdomen

　　Action essentials:

　　1. Kneel on the ground, cross your feet, hold your hands together with your elbows to form a triangle, and support yourself on the fitness ball to keep your body stable. Keep your back flat and your thighs at 40 degrees to the ground? ~45? , feel the core muscles of your abdomen tighten.

　　2. Keep your body stable and lift your calves alternately.

　　Recommended training intensity: 20 times per group, 5 to 10 groups each time.

　　Tips：

　　When doing the movement, you should sink your shoulders, don't slump your waist, and let your back become a flat plate.