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瑜伽球可以用来锻炼腹部、背部、臀腿等主要部位,不同的动作,锻炼的部位也不同,比如:
1、锻炼臀部——臀桥
仰卧,屈膝,双腿踩在瑜伽球上,用力将臀部推高,再有控制地还原。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/b7003af33a87e950b94c041300385343fbf2b472?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
2、锻炼臀腿——过头举深蹲
双手举起瑜伽球,双腿分开大于肩宽,脚尖向外打开,膝盖随脚尖方向,有控制地做深蹲动作,蹲下时尽量让大腿平行于地面。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/962bd40735fae6cd6aee5c1e1fb30f2442a70f72?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
3、锻炼腹部——举球卷腹
仰卧,双腿屈膝着地,双手抱瑜伽球向上举,做卷腹动作,每次抬起身体时上背部离开地面。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/a8014c086e061d954412c0476bf40ad162d9ca7d?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
4、拉伸背部——仰躺伸展
坐在瑜伽球上,慢慢将背部向下,贴在瑜伽球上,感觉背部有明显拉伸感,保持8-10秒后缓慢做起,重复进行。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/b3b7d0a20cf431ad6b86b4465b36acaf2edd987d?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)