The balance ball is a versatile exercise tool in sports (yoga, pilates) and is extremely supportive in exercises to treat back pain, and at the same time increases the strength of the central muscle group (including back muscles, muscles of the back, core muscles, etc.) abdomen, intercostal muscles, glutes). Beautiful Online introduces 4 simple movements with a balance ball to help relieve back pain and improve your posture. 1. Back extension exercise: Exercises that target the core muscle group will strengthen the back and improve posture. Step 1: Place your belly on the balance ball and keep your balance by extending your legs, toes on the floor. Step 2: Put your hands in front of you, cup your fists, thumbs out to the sides. Step 3: Inhale, when exhaling slowly raise the upper body as high as possible, chest lift off the ball, lift arms wide. Inhale and slowly lower your body back to the starting position. Pay attention to breathing evenly, deeply, slowly to promote muscle groups to work more effectively. Do this exercise 15 times in a row. 2. Superman exercises with the ball: Your entire back will be really burned after this exercise. Step 1: Lie on your stomach, use your feet to hold the ball. Squeeze your abs, bring your hands out in front of you. Step 2: Inhale, hold the ball tight, and raise your knees, abs, and arms overhead. Hold this position for 10 seconds and then slowly release your body back to the starting position. Repeat this movement 10 times in a row. 3. Upper back exercises: The exercise helps to expand the chest, exercises the shoulder and upper back muscles very effectively. Step 1: Put your belly on the ball, keep your balance by spreading your legs wide, straighten your legs, and touch the ground with your toes. Step 2: Bend your elbows, gently bring your hands behind your head, interlaced hands. Keep your fingers and arms tight and avoid letting your arms hang over your head. Step 3: Inhale. As you exhale, try to lift your upper body as high as possible. Inhale and slowly lower your body back to the starting position. Pay attention to perform the exercise slowly, slowly to promote effective muscle groups
than. Perform 15 times in a row/exercise. 4. Cross-balancing exercise on the ball: This exercise will stimulate many muscle groups and increase your balance. Step 1: Place your belly on the ball, balance by using your hands to support the ground at shoulder height, feet shoulder width apart. Step 2: Simultaneously raise the right hand and left leg, keep the arm and leg straight for 2 seconds and then slowly lower back to the original position. Do the same with the left hand and right foot. Try to perform rhythmically and slowly, keeping your body as balanced on the ball as possible by squeezing your abs, glutes, and thighs. Repeat this movement 20 times, alternating between sides. Posts: Beautiful Lifestyle

Illustration. Image source: Internet The benefits of push-ups include increased joint support, muscle tone, and strength. Push-ups are especially effective at strengthening the muscles around the shoulder joint. Increasing the number of push-ups gradually will build enough strength in the muscles. It should be noted that overloading weakens muscles, which can lead to muscle and tendon injuries, according to Medicine News Line. Increase muscle and strength There are several different variations of push-ups, and each activates the muscles in different ways. One small study looked at variations such as standard push-ups, wide push-ups, narrow push-ups, forward push-ups, and backward push-ups. Research has found that push-ups backwards with your hands shoulder-width apart but 20cm behind your shoulders – activate the most muscle groups. The authors concluded that the backward push-up may be the most beneficial push-up variation for upper body strength, according to Medicine News Line. The chest area is more muscular and firm, more robust Men also often imagine that if their chest muscles are bigger, it will make them more masculine. When doing push-ups, they can work the chest muscles at the same time. This is really a special case that only with push-ups can you achieve this goal, from loose muscle to a toned muscle. After a period of practice, the entire pectoral muscle is better shaped and looks more attractive. Reshape the body to be more standard In terms of appearance, people who regularly do push-ups will have a more elegant and beautiful physique. As we often say “standard form”. Due to the nature of the job, many people will have to sit and work all day, the body has the wrong posture, not only makes the muscles work poorly and you can also have a hunchback, affecting your physique and image. . If you persist in doing push-ups for a while, you will soon realize your body becomes noticeably better. If you are busy, do this exercise in the morning and evening, until you reach 100. This is a very good pose for body shaping. Because when doing push-ups, the whole body will be straightened and at the same time stretching the back will be clearer with a feeling of evenness and strength. You will have an extremely attractive, masculine body. Stimulate metabolism Planks are a great way to challenge your whole body because doing it daily will burn more calories than other traditional moves such as sit-ups. The muscles you strengthen through this exercise on a daily basis will ensure you burn more energy, even if you are sedentary. This is especially important for office workers who spend most of their time sitting at a computer. Even better, doing it 10 times a minute before or after work will increase your metabolic rate and keep it high throughout the day (and even during sleep).

This exercise helps to tone the lower body. Take a step forward until your feet are at a 90-degree angle, then return to the starting position. Repeat 30 times for each leg. 2. Leg lift To burn thigh and buttock fat you need to lift your legs. Kneel on the mat with both feet and hands, Straighten your legs back and up, then return to the starting position. Repeat 30 times for each leg. 3. Upper thigh stretchuỗi This move helps reduce thigh fat effectively! Lie on your back and lift your thighs toward your chest. Hold this position for one minute. Do 2 reps for each leg. 4. Lower Thigh Stretch Next, lunge forward, leaving one leg behind and the other knee bent. Lean forward until you feel a stretch and hold the position for 2 minutes. Do 2 reps for each leg. 5. Stretch your legs Bend one leg forward and bring the other leg back. Bring your body forward without arching your back and hold for 15 seconds. Do 2 reps for each leg. 6. Raise your legs sideways To firm hips, you need to raise your legs horizontally. Lie on your side and raise your legs to a 45-degree angle, then lower them. Repeat 30 times for each leg. 7. Inner biceps stretch Pear-shaped ladies need to tone their shoulders and arms for a well-balanced body. Bend your hands into fists and fold them inwards so that the hands are facing each other. Keep your shoulders and arms straight, then straighten them outwards until you feel your inner arms pull. Repeat for 30 seconds. 8. Vertical punch This exercise will help you get slimmer shoulders. Bend at the elbows and keep the palms facing in, then make a fist. Beat one arm up so that the palm is facing out and remember to keep that arm straight while the other arm remains bent and vice versa. Repeat for 30 seconds. 9. Abdominal stretch This is one of the 10 moves not to be missed. Lie on your stomach with your feet shoulder-width apart and support your body with your arms. Hold for 15 seconds and do 2 times. 10. Stretch your back End the exercise with a back stretch. Bend into a right angle, place your palms against the wall and slightly raise your head. Hold this position for one to three minutes.

This exercise does not require much movement, but it is very effective. Lie flat with your face down on the floor, arms under your head, and legs stretched out behind. Bend right knee and place foot on left leg. Raise your knees as high as you can, but don’t move your hips. Repeat several times, then switch legs. Move 2 This exercise needs to prepare a pair of weights weighing about 2.5 – 3.5 kg. Stand up straight with feet shoulder width apart, knees slightly arched, keeping the dumbbells in front of your thighs. Lower the upper body until it is parallel to the floor. Then, return to the starting position and repeat the above movements a few times. You can also lift the weight of the dumbbell to about 4 – 6kg to perform the following movements: Squatting with arms straight and back slightly arched. Next, lift weights, combined with lifting your buttocks and pushing your hips forward. Finally lower the dumbbells down and complete the above movement. Movement 3 Lie down, face up on the floor. Raise your legs, bend knees, and touch soles of your feet together. Then extend your legs to the sides as far as possible. Next, pull the leg back while keeping the tension on the inner thigh. Movement 4 Pillars on the floor with hands, knees and back straight, abdomen tightened. Raise and bend knees outward. Then kick straight leg to the right direction, then pull back and switch legs similarly. Do this 15 times. Movement 5 Lie flat with your face facing the floor, arms extended to the sides. Bend your right knee while keeping your left leg straight and several centimeters above the floor. Raise your left leg until it is as high as your right leg and the entire body is in a straight line from knee to shoulder. Then return to the starting position, switch legs, and repeat. To improve the effectiveness of keeping the buttocks beautiful, you need to coordinate exercise with diet and sedentary lifestyle changes …

1. Circle of hands Working with the computer a lot makes you always in a state of stiff shoulders. Arm circle will help solve the condition of stiff shoulders, better blood circulation. With this movement, you are stretching your back and shoulders while doing a quick arm exercise. Start by standing upright, arms outstretched to the sides. Move the arm in small circular motions, gradually moving into larger movements. Continue making larger circles, making sure you feel a stretch in your shoulders, arms, and back. After 10 seconds, reverse the movement, making larger circles. 2. Wrist circle Typing all day can make the wrists and hands numb. Performing a wrist circle will help make your wrists more flexible. Performing this movement before resistance training exercises such as push-ups, weightlifting … also avoids injury. To do this, bend your elbows to bring your wrists in front of you. Begin to rotate your wrist in a certain direction for about 10 seconds, before turning it in the opposite direction. You can move both wrists at the same time or focus on each wrist if you want. 3. The hip circle The hip circumference (hip swing) will help the body move while stretching the back and hips. This is the perfect move to counteract tension all over the body. Start with a standing position with feet shoulder-width apart, hands on hips. Rotate hips in small circles. Gain momentum and move using larger, fuller circles with your butt. You should feel your back and hips relax. The hip circumference improves flexibility, improves blood circulation, reduces stress. Do 10 hips circles in one direction, then work in the opposite direction. 4. Ankle circle Sitting for a long time can lead to lack of circulation in the ankles and feet, which can cause them to become swollen. During the sitting process, you do not put pressure on your ankles and feet, and for a long time it can decrease flexibility and strength of your lower body. The ankle circle helps maintain range of motion and can be performed in almost any position. To do this, sit still. Bend one knee and cross the other leg so that the leg is closer to the upper body. Start rotating your ankle in one direction, then the other. Do it slowly and relax each ankle. Rotate 10 turns in each direction in each ankle. 5. Circle of legs The last move to do is the circle of legs. If sitting to work all day, the legs are relaxed, the knees are bent or the legs are crossed according to the habit. To avoid cramps or poor circulation, ideally both feet should be on the ground, right in front of you. So, always take note of where you sit. Either way, if the legs are not straightened or moved, the leg may become stiff, losing range of motion. The circle in the legs helps to circulate blood, the legs and hips move. This can be done while lying down or standing up. If standing, start with two feet shoulder-width apart, hands on hips. Pick the leg you want to move first, lift it off the ground and spin it around. Start slowly, from small circles to larger circles. Raise your legs higher as the circle gets bigger. You are also stretching your hamstrings and glutes. Make 10 circles of legs in one direction, then rotate the legs in the other direction. Continue to do the same thing on the other leg.

Before the training sessions in the weight loss gym, most people have to warm up so that the joints are active to meet the exercises during the weight loss goal. Warm-up exercises are usually done with simple, easy-to-do movements to “warm up” the body. Light jogging or brisk walking are great suggestions. Lesson 2: Push the shoulder of the dumbbell This is an exercise designed for newcomers to gym activities to achieve effective weight loss goals. The motions for doing this exercise include: – Stand up straight, feet with shoulder. Two hands holding dumbbells, palms facing each other. Keep the dumbbells at your ear, elbows perpendicular. Exhale and slowly push the dumbbells up high until your hands are perpendicular to the floor. – Inhale and slowly lower the dumbbells down to the original position Lesson 3: Raise the dumbbells in front of you Is a simple exercise that provides fast weight loss goals for women. During the process of lifting weights, you should note that you should pull in your belly and breathe regularly to achieve a quick effect. The motions for this exercise include: – Hold dumbbells in front of thighs, stand up straight, legs shoulder-width apart, eyes straight. Exhale and slowly lift the dumbbells straight forward from the bottom up, your arms always straight. Inhale and slowly lower the dumbbells down to the starting position.