1, recommended by flexion and extension
Feet shoulder width apart, feet forward. Lie on your back with your hips and lower back on the edge of the fitness ball. Hold a dumbbell of 5 ~ 10 lb (2.3 ~ 4.5 kg) in each hand, put your arms down and lean against the ball. Tighten the abdomen, contract the biceps brachii, bend the arm, and lift the dumbbell to the shoulder.
Lean your head and neck back, lean on the fitness ball behind you, contract your hips, and lift your crotch to be parallel to the ground. Hold the dumbbell above your chest. Then restore the crotch and arms to their original positions, and the whole action is repeated 10~ 12 times. Instead of exercises: biceps flexion and extension, chest push, horse stance or squat exercises.
2, chest expansion and shoulder hugging
Hold a 3-8 lb (1.4-3.6 kg) dumbbell in each hand. Head, neck and shoulders are all on the ball. Feet shoulder width apart, toes forward. Lift your hips until your torso is parallel to the ground. The arms are extended to both sides, the upper arms are parallel to the ground, and the elbows are slightly bent.
Lift the dumbbell above your chest. Then cross your arms until the dumbbell almost touches your shoulder, then slowly lift the dumbbell and return to its original position along the original route. Do 10 times. Not exercise: chest expansion exercise.
Step 3: Bend down and lift.
Face down, chest pressed on the fitness ball, tiptoe on the ground. Hold a dumbbell weighing 1 ~ 5 lbs (0.5 ~ 2.3 kg) in each hand. Keep the elbow slightly bent, keep the head straight with the spine, lift the dumbbell forward and return to its original position, and do it for 24 times. Not exercise: chest expansion exercise.
4. Bend your legs.
Face down, hips on the ball, hands on the ground. Legs apart and hip width, knees bent, instep naturally bent, instep up, thighs parallel to the ground. Swing your legs up and down, tighten your hips when swinging, keep your abdomen tight, avoid arching your back and keep the ball rolling. Do it 25 times. Not exercise: crotch stretching.
5. Take the groundball
Push-up posture, instep down and put your feet on the fitness ball. Hands on the ground, shoulder width apart. Abdomen tightened, arms straight. Bend your knees and pull the ball to your left shoulder. Then push it out, then pull it to the right, and repeat 10~ 15 times; Instead of exercise: sit-ups on your side.