How to make the most standard and correct Swiss ball
Among home gym equipment, Swiss ball is a good equipment, and some people know it very well. Of course, Swiss ball is of great use, and Swiss ball is also exquisite. Of course, some people know how to do Swiss ball. So, how to do the most standard and correct Swiss ball?
Preparation position: sit on the Swiss ball, bend your knees and put your feet flat on the ground. Stretch your arms in front of your chest at shoulder height.
Exercise action: exhale, curl the tailbone backward, tighten the abdominal muscles, and close the navel to the spine; Breathe in and let the pelvis relax and return to its original position. Repeat this action 12 times.
Get up on the opposite side
Preparation position: lie on your back, bend your knees, and put your heels on the Swiss ball. Put your hands and fingers behind your head, and open your elbows outward.
Exercise action: lift the left shoulder and the left elbow to the right knee while exhaling, that is, do side sit ups. At this time, the Swiss ball will move involuntarily. You should control it with the strength of your leg muscles. Do the same action in the other direction until 12 times.
Put your legs up
Preparation position: lie on your back, bend your knees, and put your heels on the Swiss ball. Stretch your arms and rest your hands on your knees.
Exercise action: exhale and lift your shoulders off the ground. At this time, the Swiss ball will move involuntarily. You should use the strength of your leg muscles to control the Swiss ball and ensure that it does not move. Inhale and lower your shoulders. Repeat this action 12 times.