Fitness ball doing leg contraction exercise
“Exercise Ball Leg Fracture Exercise” not only exercises part of the muscles, but can also exercise the arms, back, waist, thighs, etc. in just 20 minutes.
Practitioners need to prepare a fitness ball with a diameter of 55 cm to 65 cm. They don’t necessarily go to the gym. Just find a spacious place at home.
When warming up, you need to raise your legs for 3 to 5 minutes, then do some chest expansion, arms around the ring, and finally end in place.
So you can start doing the following contraction.
Initially, legs flexion and extension exercise: Lie on your back with your legs bent about 90 degrees, and your feet should rest on the fitness ball smoothly.
Exhale, close your abdomen, lift your head and hips; lean towards the fitness ball as far as you can, and stretch your arms forward.
The second step is to inhale and contract the thighs. Use the legs to push the fitness ball away from the body until the heel just fits on the fitness ball. At the same time, stretch forward and shrink back.Occasion.
Keep this motion for 3 minutes.
Then exhale again, close the abdomen, repeatedly extend the arm forward to the knee tibia, bend the leg again, and return to the first step.
Initial movements can be practiced repeatedly.