Unlock Running Potential: Custom AI Training for Endurance Building [c9f0]

In many gyms, we can see the presence of fitness balls. This equipment is relatively popular, and many friends have them at home, but their usage rate is very low.

We often feel that this soft ball is hard to control and unstable. In fact, this is its unique feature, allowing you to exercise more muscles in an unstable environment. Your core is forced to stabilize, thereby stimulating the body's natural movement reflexes to maintain correct posture and achieve stability.

Research shows that when exercising on an unstable surface, core activity is actually stronger.

Next, let's learn a few exercises with the fitness ball! Before learning, let's choose a fitness ball that suits you!

Back Extension

Main muscles trained: Erector Spinae

● Keep your toes on the ground and lift your torso until it is straight (or slightly bent), with your chest no longer touching the ball.

● Lower your torso back to the starting position.

Extended Abdominal Crunch

Main muscles trained: Rectus Abdominis

● Lean forward and curl your torso towards your thighs, lifting it off the top of the ball.

● Keep your feet on the ground, with your thighs and hips stationary.

● Lower your torso back to the starting position.

Push-Up

Main muscles trained: Pectoralis Major

● Bend your elbows and lower your chest towards the ground while keeping your body in a straight line.

● Push with your arms to extend your elbows back to the starting position.

● Do not let your hips sag or your shins and feet lift off the top of the stability ball.

Leg Curl

Main muscles trained: Hamstrings

● Keep your upper body posture unchanged, bend your knees, move your heels towards your buttocks, and roll the stability ball towards you.

● Continue bending your knees until they form a 90-degree angle, with your feet almost flat against the top of the stability ball.

● Keep your knees, hips, and torso in a straight line, extend your knees, and roll the ball forward to the starting position.

● Keep your hips raised throughout the exercise.

Wall Squat

Main muscles trained: Quadriceps

● Press the fitness ball against the wall and roll it down. Keep your shoulders back and your chest open.

● Ensure your heels are fully in contact with the ground and your knees are above your feet, not beyond your toes, until your thighs are parallel to the ground.

● Maintain pressure on the fitness ball and roll it up along the wall.

● Keep your back straight, heels on the ground, and knees above your feet, not beyond your toes.

Go choose a fitness ball that suits you and start exercising!

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The above content is from the book "Weight Training Guide (Full Color 3rd Edition)", authorized for release by People's Posts and Telecommunications Publishing House.