What kind of people are fitness balls suitable for losing weight? What are the benefits

　　“"Fitball" (fitness ball) is an emerging fitness gadget. In some fitness clubs in Guangzhou, these brightly colored balls are becoming more and more popular among fitness enthusiasts. A fitness ball is an inflated rubber ball about one meter in diameter. Its materials are specially designed to withstand a weight of four hundred pounds. Because it is a sphere, when it is used to support the body for exercise, it can fully practice muscle control and balance. Basically, fitball can help you exercise your whole body muscles, with the waist and abdomen having the most significant effect. Therefore, it is definitely worth a try for those who want to focus on tightening their waist and reducing their belly.

　　Suitable for: People who "want" to increase their body flexibility.

　　Tips: Each movement must be smooth and controlled, don't let your body sway around.

　　Body grooming

　　Body grooming is a practical body training method that focuses on improving the body shape and training the body's self-regulation ability. It can both lose weight and shape the body. Body combing pays attention to "lifting, loosening and straightening". Lifting means straightening the neck, tightening means tightening the abdomen and hips, loosening means relaxing the shoulders back naturally, and lifting means straightening the chest.

　　Suitable for: People of all ages with unsightly posture and uneven body shape.

　　Tips: Body grooming is about cultivating a posture that is not conducive to the growth of fat, so when brushing your teeth, you should maintain a lifted and relaxed posture when standing and walking.

　　Although the fitness ball is a relatively simple and safe form of fitness, you should also pay attention to the correct practice method when practicing at home. Before doing fitness ball exercises, you should fully move your waist, abdomen, shoulders and limb joints to avoid sprains and strains during practice. So what should you pay attention to when using a fitness ball? Beginners, people with heavy weight and people with poor balance ability should choose soft balls. The contact surface between the ball and the body is large, which can increase stability; exercise with the fitness ball should be done step by step. You can first place the Swiss ball in a narrow space, such as against a wall or beside the bed, to reduce its rolling. The exercise starts from a simple sitting position, and gradually upgrades to a supine or prone position, pressing the lower back or abdomen on the ball, and then doing other actions. So do you know what are the methods for losing weight on the abdomen with fitness balls?

　　1. Bend over and bend your legs

　　exercise Parts: Arm muscles, lower back

　　Action steps: Face down, place your crotch on the fitness ball, support the ground with your hands, spread your legs shoulder-width apart and bend your knees. At the same time, the insteps naturally bend, the soles of the feet face upward, and the thighs are balanced with the ground. While tightening the buttocks and abdomen, swing your legs up and down, be careful not to arch your back, try to keep the ball stable, and don't let the ball roll back and forth.

　　2. Upper arm flexion and extension

　　Exercise area: biceps

　　Action steps: Lie on your back on the ball, with your hips and lower back on the ball, your feet shoulder-width apart, and your toes pointing forward. Stretch your arms downward, lean in front of the ball, tighten your hips as much as possible, contract your biceps, bend your arms, and slowly lift the dumbbells toward your shoulders.

　　3. Expand chest and hug shoulders

　　Exercise parts: chest, back shoulders

　　Action steps: Lie on your back with your head, neck and shoulders on the ball. Hold a dumbbell in each hand (3-8 pounds, depending on the individual situation). Cross your arms in front of your chest, hold your shoulders, and keep your legs shoulder-width apart, with your toes pointing forward. Tighten your hips and keep your torso parallel to the ground. Open your arms and extend them to both sides until your upper arms are parallel to the ground. Bend your elbows slightly, but do not open them completely. Then return to the original position.

　　4. Lean over and lift

　　Exercise parts: upper arms, abdomen

　　Action steps: Face down, press your chest on the fitness ball, and place your toes on the ground. Hold a dumbbell (1-5 pounds) in each hand, bend your elbows slightly, lift the dumbbell forward, try to balance your arms with the ground, and then return to the position again.

　　5. Bench press on the ball

　　Lie on your back on the fitness ball, relax your head naturally, and keep your cervical spine as straight as possible. Raise your hips and keep your back flat. Hold a dumbbell in front of your chest and perform push-up exercises. 2 groups a day, 12 times each.

　　6. Abdominal tightening on the ball

　　Place your legs on the exercise ball and place your hands on the floor. Tuck your legs in front of your chest, then push the ball with your legs while turning your upper body into a push-up. This action can exercise the chest, abdominal and buttock muscles at the same time. 2 groups a day, 12 times each.

　　7. Support push-ups

　　Lie on your knees and do push-ups with your feet crossed. This set of movements can effectively increase the strength of the abdomen and buttocks. 2 groups a day, 12 times each.

　　8. Dumbbell chest press

　　Lie on the ground, hold a dumbbell above your head, lower the dumbbell slowly until your upper arms touch the ground, and then return to the starting position. 2 groups a day, 12 times each.

　　9. Bench support

　　Do push-ups with your hands on a bench. Don't slump your body and tighten your abdominal muscles. This set of movements not only exercises the chest and hands, but also effectively exercises the abdomen. 2 groups a day, 12 times each. (Reference website: Momo Safety Network)