Many are engaged in the civilian post work the office female, must sit all day on the chair works, to unfold the best deportment, but also often curls upwards the leg to sit, causes the thigh blood circulation to reduce speed, the buttocks and hind leg’s muscle sits more for a long time, more is stiff, is tight, is lost gradually the thigh muscle the elasticity, regardless of being sits, stands easily to feel that weary and asthenia, affects the thigh and buttocks’ state more importantly, creates the lower part of the body extremely fat, the obese situation.
??This issue, will introduce that zhan near fitness ball yoga movement, by the fitness ball blow hot and cold and the elastic characteristic, as well as the yoga extension muscle, ligament’s uniqueness, helps you to make the line to be even, state exquisite both legs.
??
??Step 1: Pastes the wall chair type
Movement: The fitness ball approaches the wall body, the upper back is pasting the ball edge. Makes the pulley using the ball, after the expiration, slowly the flexure double knee, becomes the even biographical sketch until the drop to the thigh and the ground. After completing, maintains the posture 15 seconds. The inspiration, promotes the thigh slowly, the return to original state beginning movement. Redundant movement 3 to 5 times.
??Effect: Is borrowing the movement which squats deeply, exercises the thigh four muscles, the enhancement thigh’s endurance and lower limb’s stability.
??Prompt: The foot cannot takeoff, the back maintains stiff.
Step 2: On ball locust type
??Movement:?Kneels in the ball rear area, clings the ball by the thigh and the abdomen, both hands places the ball to go against. The expiration, both hands support, body horizontal on ball, is balanced with the ground. The inspiration, lifts the left leg, the curving right knee, supports the right thigh by the right foot plate. Maintains the posture 15 seconds. After completing, the return to original state beginning movement, trades the foot redundant movement. About is redundant 2 to 3.
??Effect:?Exercises behind the buttocks and the thigh the myo- group, promotes the buttocks line, is helpful to prevent the buttocks sagging distortion.
??Prompt: The attention places behind the buttocks and the thigh, maintains the thigh unbends.
Step 3: Above the ball hits the knee type
??Movement:?Sits the edge which goes against in the fitness ball, the both legs gather. The inspiration, recommends both hands, the lumbodorsal region is stiff. The expiration, bends the waist forward, the abdomen drawing close to thigh, the forehead approaches the calf, both hands holds the ankle, according to ground. Maintains the posture 15 seconds. After completing, after the inspiration, returns to original state the beginning movement. Is redundant 3 to 5 times.
??Effect:?Extends behind the back and the thigh the myo- group, the promotion blood circulation, becomes make the both legs an elasticity and soft.
??Prompt: Maintains the both legs unbends, relaxes back’s muscle, do not stop air, carries on the practice by the abdominal breathing.
Step 4: On ball triangle type
??Movement:?The both legs separate, sit in the fitness ball crown. The inspiration, operates the double buttocks greatly, becomes the level with the shoulder. The expiration, the stature side bend, the right hand places on toward right the calf or the instep. After the movement completes, maintains the posture 15 seconds. The inspiration, the return to original state beginning movement, repeatedly trades the foot to do again. About is redundant 2 to 3.
