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this on ball fitness program that is designed for women, can make the waist stronger, to create a solid core muscles, so that the posture of tangible, improve health, even can improve the quality of sex life.
this ball exercise program takes about 12 minutes a day or so to complete, each week 2? Exercise the muscle by 3 times, including the rectus, transverse abdominal muscle, abdominal oblique muscle and lower back muscles. Under vertical ridge of the back muscles, it from the top down through the spine, which can let the body freely moving around. This part through the muscle, still can prevent back pain, make the back muscles more strong, let a female can confidently put on bikini, low-rise jeans. < / P> < P> ball fitness plan main point < / P> < P> the whole movement process, the body to keep straight state, rather than do less number, also want to ensure the correctness of the position. < / P> < P> each movement as long as do 12 times, the quality of the action always is more important than quantity. Pelvic tilt < / P> < P> < / P> < P> the profit to the body: strong lower abdominal muscle, make lower back at full stretch. This is a very good warm up exercises for practice intensity bigger belly began to fully prepared. < / P> < P> ready to pose: sitting on a fitness ball, knees bent, feet flat on the ground. Stretching his arms in the chest, and shoulder are the same as high. < / P> < P> exercises: exhale, crouched back coccyx, abdominal muscle tension, the direction of the navel to the spine near; Inspiratory let pelvic relaxation at the same time, back to the initial position. Repeat this action 12 times. < / P> < P> volume abdominal exercises < / P> < P> the profit to the body, strong on the abdomen and lower abdominal muscles. This is all to exercise fitness enthusiasts on the ball the best initial movement. Roll of abdominal exercises on the ball and roll on the floor do abdominal exercises, compared to the former need to overcome more resistance, action moving scope is bigger. < / P> < P> ready to pose: sitting on a fitness ball, knees bent, feet flat on the ground. Feet gradually move forward trunk back close to the ball at the same time, until the lower back pressure on the ball completely, arms crossed on his chest. < / P> < P> exercises: exhale, the upper torso upward, inward tighten navel, abdominal muscle contraction. Chin up, the distance between the chin and neck can put down an orange. Inhale, return to the initial position, until the body lay completely back to the ball. Repeat this action 12 times. < / P> < P> the contralateral up < / P> < P> the profit to the body, make abdominal muscles on both sides of the more solid, shrinking waistline. Like put a leg up action, for the abdominal muscle strength relatively weak primary fitness, it can better help with lateral sit-ups moves. < / P> < P> ready to pose: body supine, knees bent, feet heel on the ball. Finger crossed behind the head, elbow open toward the outside. Action: < / P> < P> exercise out at the same time to raise your left shoulder, left elbow to right knee, namely lateral sit-ups moves. Fitness club spontaneously produce mobile at this moment, you want to use the power of the leg muscles control it. A change of direction to do the same action, until 12 times. < / P> < P> put legs up < / P> < P> the profit to the body: strengthen the abdominal muscles. To complete the traditional roll of abdominal movements have difficulty primary fitness lovers, this action is relatively easier to perform. < / P> < P> ready to pose: body supine, knees bent, feet heel on the ball. Stretching his arms, hands on knees. < / P> < P> exercises: exhale, shoulders lifted off the ground. Fitness club spontaneously produce mobile at this moment, you want to use the power of the leg muscles to control the ball, move to ensure it will not occur. Inspiratory, lower your shoulders. Repeat this action 12 times. < / P> < P> waist tight < / P> < P> the profit to the body: the exercises can make lower abdomen more solid and flat, back and leg strength. < / P> < P> ready to pose: body lie on your back, arms on the sides, palms facing down. Grip the ball with his feet, for the air, legs and body vertical Angle. Then you will feel inner thigh muscle in the tight state. < / P> < P> exercises: exhale, roll up your lower abdomen, hips off the ground, will take the position of the ball a little high. Inhale, return to the initial position. Repeat this action 12 times. < / P>
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