Yoga fitness ball to create slender legs

Many office clerical work, women should be sitting in a chair all day working, in order to show the best manners, and still Alice legs while sitting, so that the blood circulation slow down the legs, buttocks and legs muscles with seated The longer, more rigid, tense, and gradually make the leg muscles to lose flexibility, whether it is sitting, standing are all easy to feel tired and weak, but more importantly has an impact on the pattern of the legs and buttocks, resulting in lower body fat, obesity situation.

In this issue, will introduce the precipitous recent yoga fitness ball exercise fitness ball through the swing and flexible features,As well as the yoga stretch muscles, ligaments unique to help you build the line uniform pattern of beautiful legs.

Step 1: wall-chair-type

Action: Fitness ball close to the wall, upper back close to the edge of the ball. The use of the ball as pulleys, breath slowly, after buckling knees, until the fall to the thigh parallel with the ground into shape. Upon completion, hold the position for 15 seconds. Inhale, slowly raise the thigh, to restore the starting point for action. Repeat 3 to 5 times.

Effects: By squat movements,Exercise thigh quadriceps muscle, increase endurance and lower extremity leg stability.

Tip: feet can not be ground, back to keep straight.

Step 2: the ball on the locust pose

Action: kneel on the ball of the rear thigh and abdomen close to the ball, hands on the ball top. Breath, hands and stays in the body sits flat on the ball, with the ground balance. Inhale, lift left leg, bending right knee to his right foot plate support to live right thigh. Hold the position for 15 seconds. Is completed, restore the starting point for action, for feet repetition.Repeat 2 to 3 times or so.

Efficacy: Exercise the buttocks and rear thigh muscles, enhance hip lines to help prevent Tunbuxiachui deformation.

Tip: focus on the buttocks and thigh rear, to keep the leg straight.

Step 3: hit the ball on top of the knee-type

Action: sitting on the edge of the top fitness ball, legs close together. Inhale, lifting his hands, waist and back straight. Breath, bending forward, abdominal close to the thigh, forehead close to the lower legs, hands, grasp the ankle,On the ground. Hold the position for 15 seconds. Upon completion of post-inspiratory action to restore the starting point. Repeat 3 to 5 times.

Efficacy: stretching the back and rear thigh muscles, promote blood circulation, so that the legs become flexible and soft.

Tip: Keep both legs straight, relax the back muscles, do not breath in order to practice abdominal breathing.

Step 4: ball triangle-type

Action: legs spread apart, sitting on the top of the fitness ball. Inhale, large open Shuangtun,Into the level with the shoulder. Breath, body bending to the right, his right hand on the leg or on the instep. Action is completed, hold the position for 15 seconds. Breathing, restore the starting point for action, for feet do repeat. Repeat 2 to 3 times or so.