Zagęszczona piłka do ćwiczeń fitness jogi, masażu, gimnastyki, dostępna w wielu kolorach, bezwonna i gładka, duża

This yoga ball has a diameter of 65cm after inflation, and there are other sizes available Purple, blue, pink, big red, silver, yellow, green Yoga ball usage: Despite its simplicity, it has many uses and advantages: It is suitable for almost everyone to exercise, including those who need rehabilitation treatment; It has good fitness effects, especially beneficial for exercising the spine and pelvis; Moreover, it is relatively safe to exercise and less prone to injury; ◆ More suitable for yoga practice ◆ It also has the function of slimming: especially suitable for sisters who have fat stomachs, thick hands and legs. With the help of simple yoga exercises, it can help you shape perfection. Function: Fitness ball is an exciting way of exercising, Suitable for people of all ages and different health levels, and there are also various training methods to choose from, For fitness enthusiasts, it is easy to learn, fun, and trendy. Long term use, simple exercise can effectively adjust your posture, ● Can increase metabolic rate, increase fat consumption, and help reduce fat in the lower abdomen, arms, legs, and buttocks; ● Increase the softness and toughness of the body and limbs; When not exercising, you can use it as a ball chair to sit on, and when you don't use it for a long time When in use, it can be deflated. After deflation, the volume is small and easy to store. Fitness ball with 8 perfect movements for shaping 1. Bending and stretching exercises (exercises the biceps, chest, hips, and gluteal muscles) Alternative exercises: biceps flexion and extension, chest pushing, horse riding or squatting exercises Spread your feet shoulder width apart, with your feet facing forward. Lie back with your hips and lower back against the edge of the fitness ball. Hold a 5-10 pound (2.3-4.5 kg) dumbbell in both hands, extend your arms downwards, and lean against the ball. Tighten your abdomen, contract your biceps, bend your arms, and lift the dumbbell towards your shoulders. Tilt your head and neck back, lean against the fitness ball behind you, contract your hips, and lift your hips until they are parallel to the ground. Raise the dumbbell above your chest. Then restore the hips and arms to their initial position and repeat the entire movement 10-12 times. 2. Roll the ball (exercises the abdomen, waist, and shoulders) Alternative exercise: Side sit ups Push up position, place your feet on the fitness ball with your feet facing downwards. Stand with both hands on the ground, shoulder width apart. Tighten your abdomen and straighten your arms. Bend your knees and pull the ball towards your left shoulder. Then push it out again, and then pull it to the right again, repeating 10-15 times. 3. Arched rolling ball (exercises quadriceps, biceps, and gluteus muscles) Alternative exercise: Regular lunge practice a. Spread your feet shoulder width apart and hold a dumbbell weighing 3-8 pounds (1.4-3.6 kilograms) in your right hand. Bend your right knee and place your right foot on the fitness ball behind you. b. Slowly bend your left knee, lower your center of gravity, and roll the ball backwards until your left thigh is almost parallel to the ground (your neck should be in a straight line with your spine). Gradually straighten the front legs, lift the body, and roll the ball back to the starting position. Repeat the movement 10 times for each leg. 4. Bending down and lifting (exercising shoulders and upper back) Alternative Exercise: Chest Expansion Exercise Face down, chest pressed on the fitness ball, toes on the ground. Hold one in each hand for 1-5 pounds (0.5~ A dumbbell weighing 2.3 kilograms. Keep the elbows slightly curved, the head and spine straight, lift the dumbbell forward, restore the initial position, and do 24 times. 5. Bending down and bending legs (exercising gluteal muscles and lower back) Alternative Exercise: Hip Stretching Face down, hips on the ball, hands on the ground. Spread your legs as wide as your hips, bend your knees, naturally bend your instep, keep your feet facing up, and keep your thighs parallel to the ground. Swing your legs up and down while tightening your hips, keeping your abdomen tense to avoid arching your back, and not letting the ball roll. Do it 25 times. 6. Expand chest and embrace shoulders (exercise chest and back shoulders) Alternative Exercise: Chest Expansion Exercise a. Hold a 3-8-pound (1.4-3.6 kilogram) dumbbell in each hand. Lie on the ball with your head, neck, and shoulders. Spread your feet shoulder width apart, with your toes facing forward. Lift your hips until your torso is parallel to the ground. Extend both arms to both sides, with the upper arms parallel to the ground and the elbows slightly curved. b. Lift the dumbbell until it is positioned above the chest. Then cross your arms until the dumbbell almost touches your shoulders, then slowly lift the dumbbell and return to its initial position along the original path. Do it 10 times.