Many people find it very difficult when doing movements. At this time, we can use some auxiliary tools to help us exercise. The yoga ball is a fitness aid that many people love to use. It has a soft texture and is more skin-friendly. So how do you think you can use a yoga ball to train your back muscles? Let’s go take a look below!
How to use a yoga ball to train back muscles
Action 1:
Lie prone on the yoga ball, with your feet hip-width apart and your hands on Lift the back of the head or open the side, inhale to extend the spine, and exhale to slowly extend the chest. Keep your upper back upward, hold for 5-8 breaths, and repeat for 5-8 groups. Twist and open the body to the left, hold for 5-8 breaths, and then switch to the other side. You can also do 5-8 groups of dynamic breathing exercises.
Action 2:
Place your feet on the yoga ball, place your hands shoulder-width apart, tighten your core, tighten your thigh muscles, enter the inclined plank pose, and hold for 5-8 breathe.
Action 3:
Based on action 2, tighten your core and slowly walk forward with your hands. At the same time, slowly roll the yoga ball forward, then walk backward, restore the yoga ball, and repeat the exercise for 3-5 groups.
Action 4:
Kneel and stand on the mat, place your forearms on the yoga ball, tighten your core, and keep your feet hip-width apart. Tighten your thighs, enter the elbow-flexion plank pose, and hold for 5-8 breaths.
Action 5:
Lie on your back on the yoga ball, bend your knees, raise your hands to the sides, twist your body to the right, and keep your trunk in a "C" shape, and hold for 5-8 breaths , switch to the other side.
Tips for choosing a yoga ball
1. The most common selection method is that when you sit on the yoga ball, your thighs are parallel to the ground, and the angle of your knees should be 90 degrees. , men should choose a slightly larger size, and women should choose a slightly smaller size.
2. You can choose a larger or smaller ball to change the exercises, depending on the purpose of the exercise, such as whether it is for stretching, balance or strength. Depending on your height, you can choose different yoga balls, which is challenging but very interesting. In addition to the size of the ball, the degree of inflation of the ball will also affect the intensity of the exercise. For yoga ball body shaping exercises, we recommend that the ball be fully inflated, but it usually depends on the product instructions.