整天都要坐在椅上工作，不少从事文职工作的办公室女性。为了展现{zj0}的仪态，还不时翘腿而坐，令到腿部循环减慢，臀部及后腿的肌肉坐得越久，越是僵硬、紧张，渐渐令腿部肌肉失去弹性，无论是坐着、站立都容易感到疲倦和乏力，更重要的影响腿部和臀部的型态，造成下身臃肿、肥胖的情况。这期，将介绍崭近的健身球运动，透过健身球摇摆不定和弹性的特性，以及瑜伽伸展肌肉、韧带的特有，助你打造线条均匀、型态优美的双腿。
step 1 贴墙坐椅式
上背贴着球的边缘。利用球作滑轮，动作：健身球靠近墙身。呼气后缓慢地屈曲双膝，直到下降至大腿与地面成平行状。完成后，坚持姿势 15 秒。吸气，慢慢提升大腿，还原起点动作。重复动作 3 至 5 次。
锻炼大腿四头肌，动作：借着深蹲的动作。增强腿部的耐力和下肢的稳定性。提示：脚不能离地，背脊保持挺直。
step 2 球上蝗虫式
以大腿及腹部紧贴球，动作：跪在球的后方。双手放在球顶。呼气，双手撑地，身体平卧在球上，与地面平衡。吸气，抬起左腿，弯曲右膝，以右脚板支撑住右大腿。坚持姿势 15 秒。完成后，还原起点动作，换脚重复动作。左右重复 2 至 3 遍。
提升臀部线条，功效：锻炼臀部及大腿后方肌群。有助防止臀部下垂变形。提示：注意力放在臀部及大腿后方，坚持腿部伸直。
step 3 球上头撞膝式
双腿并拢。吸气，动作：坐在健身球顶的边缘。举起双手，腰背挺直。呼气，向前弯腰，腹部贴近大腿，额头靠近小腿，双手抓住足踝，按在地上。坚持姿势 15 秒。完成后，吸气后还原起点动作。重复 3 至 5 次。
促进血液循环，功效：伸展背部及大腿后方肌群。令双腿变得具弹性和柔软。提示：坚持双腿伸直，放松背部的肌肉，不要闭气，以腹式呼吸进行练习。
step 4 球上三角式
坐于健身球的顶部。吸气，动作：双腿分开。大开双臀，与肩成水平。呼气，身躯向右侧弯，右手放在小腿或脚背上。动作完成后，坚持姿势 15 秒。吸气，还原起点动作，换脚重复再做。左右重复 2 至 3 遍。
Should be sitting in a chair all day for work, many women engaged in clerical work in office. In order to show the best manners, and still Alice legs while sitting, so that the leg circulation slowed down, buttocks and legs, the muscles take longer, the more rigid, tense, and gradually make the leg muscles to lose flexibility, whether it is sitting , standing are all easy to feel tired and weak, more importantly, the impact of the pattern of the legs and buttocks, resulting in lower body fat, obesity situation. In this issue, will introduce the precipitous recent fitness ball, fitness ball through the swing and flexible features, and yoga stretch muscles, ligaments unique to help you build the line uniform pattern of beautiful legs.
step 1 wall-seat type
Upper back close to the edge of the ball. The use of the ball as pulleys, Action: fitness ball close to the walls. After the breath slowly buckling knees, until the fall to the thigh parallel with the ground into shape. Upon completion, adhere to position 15 seconds. Inhale, slowly raise the thigh, to restore the starting point for action. Repeat 3 to 5 times.
Exercise thigh quadriceps muscle, action: by squat action. Increase leg endurance and lower extremity stability. Tip: feet can not be ground, back to keep straight.
step 2 ball Locust Pose
To the thigh and abdomen close to the ball, actions: kneeling behind the ball. Hands on the dome. Breath, hands and stays in the body sits flat on the ball, with the ground balance. Inhale, lift left leg, bending right knee to his right foot plate support to live right thigh. Persist in position 15 seconds. Is completed, restore the starting point for action, for feet repetition. Repeat 2 to 3 times or so.
Enhance the hip line, efficacy: Exercise the buttocks and rear thigh muscles. Tunbuxiachui help prevent deformation. Tip: focus on the buttocks and thigh rear, adhere to the legs straight.
step 3 hit the ball on top of the knee-type
Legs close together. Inhale, action: sitting on the edge of the top fitness ball. Raised his hands, waist and back straight. Breath, bending forward, abdominal close to the thigh, forehead close to the lower legs, hands, grasp the ankle, according to the ground. Persist in position 15 seconds. Upon completion of post-inspiratory action to restore the starting point. Repeat 3 to 5 times.
Promote blood circulation, effect: stretching the back and rear thigh muscles. To make the legs become flexible and soft. Tip: Stick to the legs straight, relax the back muscles, do not breath in order to practice abdominal breathing.
step 4 ball triangle-type
Sit on the top of the fitness ball. Inhale, action: legs spread apart. Shuangtun wide open, with shoulders horizontal. Breath, body bending to the right, his right hand on the leg or on the instep. Action is completed, insist on position 15 seconds. Breathing, restore the starting point for action, for feet do repeat. Repeat 2 to 3 times or so.
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