街头健身十大基础训练？英文双语对照

街头健身十大基础训练？

这个问题回答主要把握以下内容:街头健身基础训练包括，舒展四肢，快走，慢跑，徒步深蹲，弓步蹲，压腿，开合跳，跳绳，原地跳跃，引体向上等。

健身球，健身球和防爆球，瑜伽球的区别？

爆分两种：

一是遇到尖锐物，如刀之类。防爆球会慢撒气，使用者相对安全。普通球也叫健身球，不叫瑜伽球，会爆裂，使用者要注意安全。好的球400斤也没问题，前提是使用防爆球。

二是球自己爆，这是碳酸钙放多啦，或者球重量太轻。这样的球甚至气充起来自己就会爆。所以相对来说球越重越好。

健身球的用法健身球怎么用？

步骤/方式1

身体呈仰卧状，头部、颈部和肩部贴在球上

步骤/方式2

膝盖着地，双脚交叉做俯卧撑。这组动作可以有效增加腹部、臀部[de]力

步骤/方式3

仰卧于健身球上，头部自然放松，颈椎尽量保持平直。臀部提高，背部平放。手持哑铃于胸前做上推运动。

乐刻健身流程？

1、讲究科学合理的方法

每次训练都要有一定的顺序，先热身运动(准备活动)，在冬天或环境温度低时尤为重要，一定要把各个关节运动开。略出少量的汗为好。然后是正式运动和放松整理运动。在正式训练中，有氧运动时要注意与呼吸的配合;若减肥要安排多组少次数，若健美则应少组多次数。大强度短时间训练有利发展力量和速度，中小强度长时间训练有利于发展耐力。

2、循序渐进

刚开始锻炼的练习者，为了保证安全，使用前除了看器械说明外，还要注意自己的年龄和身体状况等诸多因素，最好能在医师、教练的指导下练习。持之以恒地锻炼，方能强身健体，达到预期的目的。

3、全面发展，弥补不足

长时期单纯机械的训练容易造成身体在力量、耐力、肌肉发达程度上的片面发展，而忽视了反应、速度、柔韧性、协调性等方面的发展。这样的身体机能显然是不健全的。因此，除了进行常规器械训练外，还要进行必要的辅助练习。如球类、田径、武术拳击、体操、游泳、滑冰、舞蹈及棋牌类的活动。这些内容可选择性地进行，有针对性地结合自己的薄弱环节进行辅助性练习。

健身球怎么盘？

一，五指捏球：手指自然分开，抓住一个球，各手指用力捏球，停顿一下后放松一次。

要求：捏的力量缓慢而持久，停顿时待手指有酸胀感后再放松，这样一捏一松，反复捏球六至十次。

二、虎口夹球：四指并拢，与拇指分开，把一个球夹在手的虎口中，有节奏用力的夹球，一夹一松为一次。

注意：用力夹球时，手的虎口处应有紧张感，反复夹球六至十次。

三、掌心握球：把一个球放在手掌心，手的五指自然抓在球体上，然后用力握捏球片刻再放松为一次。

要求：用力握捏球片刻，待手部有酸胀，感觉后才能放松。反复握捏球八至十二次。

四，五指转球：把一个球握在手里，五指拨动球体旋转，可先顺时针，后逆时针转动，还可以向上，向下转动。

注意：运球转动时开始时要慢一些，待熟练后可以逐渐提高转动速度，次数，时间不限。

五、单手抛球，把球向上抛弃，等球下落时接住，同时五指用力握紧球体，借助球的重量和下落的力量刺激手掌穴位。八至十次为一组。抛球时要注意安全，以免砸伤腿脚。这一方法可以锻炼空间感觉，提高反应速度。

六、双手搓球，双手掌心相对把球夹在手掌心，进行单一方向的搓球练习，还可以双手五指相交，用掌心互相挤压球体，要求双手上下用力搓球，先顺时针搓，后逆时针搓，反之也可以，次数和时间不限。

健身球怎样打气？

　　在购买健身球时，都会配备一个或更多的充气设备。给健身球充气，就象给篮球或自行车充气一样，根据球大小需要来充气，如果气太足，可以释放一部分来调整球的硬度，这主要根据练习者的需要进行调整。　　

①先将球上的“白色气塞”拔下来。　　

②再用“双头脚踩打气霸”的小号“气针”插到球上的气孔里，直接打气就可以了。　　

③打完气后，迅速把气塞塞回即可。　　看看自己坐在球上，大腿保持水平，膝盖成90度夹角，双脚平放在地板上，若能很容易很舒适的维持这种姿势，那么也说明了这个瑜伽球充气的程度很适合自己。　　还应该注意的是长期使用会使瑜伽球聚乙烯材料弹性和硬度降低，一般瑜伽球的使用寿命是一到两年，这与使用和保养及球本身材料的质量有关，因此需定期检查球的大小、硬度，确保练习时，球的充气程度合适，以及使用的安全性。　　注意：将球灌到八成就可以了，这样瑜伽球有弹性，方便我们做夹与抓握的瑜伽动作。初学者可以用小球练习，以方便控制为原则。熟练者可换大球练习。科学的方法就是要根据自己的身体和技能而定。

如何挑选健身球？

①1.5-1.6米的人群选择55-60厘米的球号 （60号左右）

②1.6-1.7米的人群选择60-65厘米的球号 （65号左右）

③1.7-1.75米的人群选择65-70厘米的球号（70号左右）

④1.75米以上的人群选择70-75厘米的球号（75号左右） 如果是身材娇小的女生，可以选择45厘米或者55厘米的健身球，而65厘米和75厘米的健身球更适合于高大的男士。除了尺寸的选择外更重要的一点就是要选择由正规厂家生产的结实耐用的健身球，要非常的有弹性并且具备十足的安全性。

健身球怎么玩？

可以防止和纠正老人退行性病变所致的上肢麻木无力、握力减退等症状。玩健身球可与散步、练气功、打太极拳等传统健身项目交替进行，以增强健身效果。

流星健身球玩法？

1. 瑜伽球俯卧撑 作用：强化核心的肌群的稳定，增强躯干和上肢力量。　

动作说明：1、身体面向地面，膝盖放在瑜伽球上，双手支撑地面垂直放在肩膀下方的位置，慢慢做俯卧撑的动作。2、身体用力吸气，手肘慢慢弯曲，舒展胸肌。3、呼气，手肘伸展收缩胸肌，如此反复动作。

2. 瑜伽球卷腹 作用：收紧腹直肌，强化核心，平坦小腹。

运动说明：1、后背贴地躺在地上，双腿向上抬大腿和身体成90度为止。2、膝盖稍微弯曲，将瑜伽球放在小腿上，双臂慢慢伸直，呼气，上半身抬起，腹部肌肉收缩。3、慢慢回到开始姿势，反复动作。注意：头部不要贴地。

3. 瑜伽球后抬腿 作用：按摩腹部肌肉，收紧臀部肌肉，塑造优美线条。

运动说明：1、身体面向地面，将瑜伽球放到下腹部，手肘弯曲放在地上，舒展臀部、腰部的肌肉。2、呼气，双腿向上抬起，注意臀部和腰部用力，慢慢回到开始姿势，反复动作。注意：身体不要晃动，集中记忆力。

4. 收紧腰部线条

双腿并拢，双手向上举，十指相对，深呼吸，收腹挺胸，整个身体尽力向上提拉。瘦腰腹，挺拔身姿。站姿双腿尽量分开，抬起左手臂，身体慢慢向右侧伸展，右手扶住球，直到左手臂与地面保持平行，深呼吸，保持姿势几秒钟。该动作能提升整个腰背部的力量

5. 塑造笔直的腿部

抬起一条腿，与地面保持平行，与此同时抬起双臂，保持姿势几秒钟。将腿和双臂再缓缓放下，重复多次，然后换腿进行。能很好地收紧臀大肌，并能纤细双臂。

6. 抻拉大臂

一条腿压在健身球上，双手臂弯曲交叉抱在头后部，整个身体慢慢向左侧伸展，重复多次，换侧进行。锻炼腰部，并有瘦小腿和手臂的作用。

7. 缔造美背

双腿尽量分开，抬起左手臂，身体慢慢向右侧伸展，右手扶住球，直到左手臂与地面保持平行，深呼吸，保持姿势几秒钟。该动作能提升整个腰背部的力量。制造双S曲线：把上身放置在球正方的位置，双手撑地；双腿分开，缓慢地抬起一条腿，直到与地面保持平行，保持姿势几秒钟，重复换侧进行。可以紧致臀部、腿部肌肉。

健身球基本打法？

在健身器械中，健身球是一个很常见的器械，而健身球的作用与用处是有很多的，同时健身球的讲究也是有很多的，但是有些人不知道健身球的基本动作是什么，当然还是有人知道的。那么，健身球基本动作都是什么动作？一起来看看吧！

　　腿部平衡

　　身体仰卧于健身球上，上半身紧贴着健身球，，腰部用力保持身体的平衡；然后将双手分别放在身体两侧或者是抱在胸前，慢慢抬左腿再慢慢放下然后再抬右腿反复练习即可。

　　侧卧收腹

　　球上收腹，先将身体平躺在球上，一手扶头一手放在腹部，呼气时收紧腹部，借助腹部力量抬起上半身每天24下。然后可以侧卧在球上，双脚蹬墙，腰部放在健身球上使用腹外斜肌发力然后将身体慢慢向健身球下压，再慢慢回到原位然后深深呼气，同样每天可以做24下。

　　背部扩展

　　先将膝盖部位处于柔软的位置以免受伤。然后将腹部收紧紧贴在健身球上，双手放在颈部，不可交叉结合，以免平衡不好掌握而摔倒。然后再慢慢拱背挺起，上身尽量上挺，到最高点处静止1秒钟再慢慢回复，重复动作。

　　俯卧爬行

　　将健身球放在大腿下面然后双手撑地支撑，双腿并拢之后让身体成一条直线，用两手臂向前爬行，从而使健身球沿着大腿向下滚动，经膝关节直至胫骨，然后再保持姿势慢慢向后爬回，使健身球滚动到腹部，整个过程正常呼吸即可。

　　倒桥练习

　　仰卧在垫子上，双臂与身体成45度张开，然后将小腿放在健身球上，小腿向下压健身球，然后抬起臀部用力收紧，并将腹部和腿部、膝盖绷紧在一条直线上保持三秒钟再慢慢放下再重复动作即可。

　　平板支撑

　　将瑜伽球放在身前，以跪姿为初始动作，保持大腿和身体绷直。将球置于双手与双肘中间，逐渐伸展双臂，向后拉伸双腿，形成与地面成45°角的基础平板姿势。抬起膝盖，只用脚趾接触地面

Do 10 large bases train street fitness?

Does this problem answer basically hold: of the following content?

Gymnastical ball, gymnastical ball and explosion proof ball, the distinction of gem gal ball?

Explode cent plants:

It is to encounter intense content, be like knife and so on. Explosion proof ball will be slow go flat, the person that use is relatively safe. Common ball also calls fitness the ball, do not call gem gal the ball, the meeting is dissilient, the person that use should notice safety. Good ball also is no problem 400 jins, premise is ball of use explosion proof.

2 it is him ball explodes, this is calcium carbonate is put much, or ball weight is too light. Such ball is angry even fill rise oneself can explode. So opposite for the ball has been jumped over again more.

How is the usage fitness ball of gymnastical ball used?

Measure / means 1

The body is shown lie on one's back shape, the head, cervical stick on the ball with humeral ministry

Measure / means 2

Knee touchdown, double foot across does push-up. This group of acts can increase abdomen, hip effectively [De] force

Measure / means 3

Lie on his back on gymnastical ball, head nature is loosened, cervical vertebra keeps flat as far as possible. Hip rises, back is smooth put. Hold dumbbell to push motion at be being done before the bosom.

Happy quarter fitness flow?

1, the method with exquisite reasonable science

Train to want to have certain order every time, first warm-up (warming-up) , attach most importance to especially when winter or environmental temperature are low should, must open each joint campaign. Go out slightly a few sweat had better. It is formal next move and loosen arrange motion. In training formally, attention and breath want when motion having oxygen if reduce weight,cooperate; should arrange many groups of little times, if strong and handsome answer little group much time. Great strength short time trains advantageous development power and speed, in small intensity trains for long be helpful for expanding staying power.

2, successive

Just began the practice person that take exercise, to assure safety, before using besides seeing appliance explain, note a lot of factor such as oneself age and body state even, best can practice below the guidance of doctor, coach. Take exercise perservingly, just can improve the health, achieve expectant goal.

3, full-scale development, make up for inadequacy

The one-sided development that grows the training with pure and mechanical period to cause the body easily to go up in force, endurance, hefty degree, and the development that ignored the aspect such as reaction, speed, flexibility, harmonious sex. Such body function is diseased apparently. Accordingly, besides undertaking groovy appliance trains, have necessary auxiliary practice even. Like the ball kind, boxing of track and field, wushu, gymnastic, swim, skate, dancing and chess card kind activity. These content can undertake optionally, the weak point that has him couple of specific aim ground undertakes the gender practices assisting.

Gymnastical ball how dish?

One, the five fingers holds a ball: Finger nature is apart, hold a ball, each finger holds a ball forcibly, halt is loosened after.

Requirement: The power that hold is slow and abiding, finger is waited for to acid bilges when halt loosen again after feeling, hold one pine so, hold a ball repeatedly 6 come 10 times.

2, tiger's mouth-jaws of death places a ball: 4 point to and approach, as apart as big toe, place a ball in the tiger's mouth-jaws of death of the hand, rhythm emphatic places a ball, place one pine to be.

Attention: When placing a ball forcibly, the tiger's mouth-jaws of death of the hand is in due and nervous feeling, place a ball repeatedly 6 come 10 times.

3, the centre of the palm holds a ball: Put a ball in palmar heart, nature catchs the five fingers of the hand to go up in sphere, grasp the moment that hold a ball to be loosened again forcibly next it is.

Requirement: Grasp the moment that hold a ball forcibly, the ministry that need a hand has acid to bilge, sensory hind ability is loosened. Grasp repeatedly hold a ball 8 come 12 times.

4, the five fingers turns ball: Hold a ball in the hand, the five fingers is dialed move sphere to rotate, can arrange hour hand first, hind anticlockwise roll, OK still up, be down roll.

Attention: Want in the begining when dribble is rotational a few slower, rotational rate can raise gradually after waiting for adroitness, frequency, time is not restricted.

5, single hand throws a ball, abandon the ball up, wait for the catching when the ball falls, at the same time the five fingers exerts oneself to do sth. enclasp sphere, the weight of ball of have the aid of and the force that next falling stimulate palmar point. 8 it is a group to 10. Safety should notice when throwing a ball, lest break injury leg and foot. Law of this one party can exercise a space to feel, raise response rate.

6, both hands chop, both hands the centre of the palm places the ball in palmar heart relatively, the chop that has single way practices, OK still both hands the five fingers intersects, squash each other with the centre of the palm sphere, requirement both hands exerts oneself to do sth. up and down chop, arrange hour hand rub first, hind anticlockwise rub, conversely OK also, frequency and time are not restricted.

How does gymnastical ball encourage?

When buying gymnastical ball, can deploy or more aerating equipment. Aerate to gymnastical ball, like be just like basketball or bicycle to aerate, according to ball size need aerates, if energy of life is too full, can release one part to adjust the hardness of the ball, the need of this person that main basis practices undertakes adjustment. 　　

① attend the ball first " white vent plug " unplug come down. 　　

② reoccupy " double head foot walks encourage bully " trumpet " air tube " in the stoma that is inserted to the ball, it is OK to encourage directly. 　　

After ③ makes energy of life, answer vent plug a place of strategic importance quickly can. See oneself sit on the ball, ham maintains a level, knee becomes 90 degrees of included angle, double foot is smooth put on the floor, it is very easy to be like very comfortable maintain this kind of pose, so the rate that also explained ball of this gem gal aerates suits him very much. Returning what should notice is long-term use meeting makes flexibility of material of polyethylene of gem gal ball and hardness are reduced, general the service life of gem gal ball is to arrive two years, this and use and maintain the quality of material of the itself that reach a ball is concerned, because this needs to check the size of the ball, hardness regularly, ensure when the exercise, of the ball aerate level is appropriate, and use security. Attention: Go to ball fill eight achievement are OK, such gem gal balls are bouncy, convenient the gem gal motion that we make clip and grab. Abecedarian can practice with spherule, it is a principle with convenient control. Practician can change big ball practice. Scientific method wants to be decided according to his body and skill namely.

How to pick gymnastical ball?

The crowd of ① 1.5-1.6 rice chooses 55-60 centimeter ball date (60 or so)

The crowd of ② 1.6-1.7 rice chooses 60-65 centimeter ball date (65 or so)

The crowd of ③ 1.7-1.75 rice chooses 65-70 centimeter ball date (70 or so)

The crowd of 1.75 meters of above chooses ④ 70-75 centimeter ball date (75 or so) if be the schoolgirl with petite figure, can choose 45 centimeters or 55 centimeters fitness ball, and 65 centimeters of fitness balls with 75 centimeters more agree with tall man. The more important should choose to be produced by normal manufacturer namely strong and durable fitness ball outside the choice besides dimension, should exceedingly bouncy and have dye-in-the-wood security.

How does gymnastical ball play?

The upper limbs coma that can retreat be caused by of travel sex pathological change with prevent and correcting an old person faint, grip drops wait for a symptom. Play gymnastical ball but with take a walk, do breathing exercises, hit the traditional fitness project such as shadowboxing to undertake alternately, in order to enhance gymnastical result.

Does meteoric fitness ball play a way?

1.Action of push-up of gem gal ball: The flesh of aggrandizement core group stable, enhance trunk and upper limbs power. 　

The movement explains: 1, the body faces the area, knee is put on gem gal ball, the both hands ground that prop up is perpendicular the position that is put in shoulder lower part, make the motion of push-up slowly. 2, the body exerts oneself to do sth. inspiratory, elbow bends slowly, extend chest muscle. 3, expiratory, chest muscle of elbow extend systole, such repeated motion.

2.Gem gal ball coils celiac action: Tighten up celiac straight flesh, aggrandizement core, evenness is alvine.

Motion explains: 1, hind the back sticks the ground to lie on the ground, double leg carries up till ham and body become 90 degrees. 2, knee bends a little, put gem gal ball on crus, double arm slowly unbend, expiratory, the upper part of the body is raised, abdominal muscle is contractive. 3, return slowly begin a pose, repeated motion. Attention: The head does not stick the ground.

3.Carry after gem gal ball leg action: Massage abdominal muscle, tighten up coxal muscle, model beautiful line.

Motion explains: 1, the body faces the area, put gem gal ball next abdomen, elbow bends ground, extend the muscle of coxal, waist. 2, expiratory, double leg is raised up, notice hip and waist exert oneself to do sth. , return slowly begin a pose, repeated motion. Attention: The body does not want rock, center memory.

4.Tighten up lumbar line

Double leg and approach, both hands is lifted up, 10 point to opposite, deep breathing, receive an abdomen to hold out a bosom, whole body endeavors to be carried up pull. Thin waist abdomen, forceful body appearance. Station appearance double leg parts as far as possible, raise left hand arm, the body slowly rightward extend, the right hand helps a ball up, keep parallel till left hand arm and ground, deep breathing, maintain a pose a few seconds. This movement can promote the force of whole the small of the back

5.Model straightforward leg ministry

Raise a leg, keep parallel with the ground, raise double arm meanwhile, maintain a pose a few seconds. leg and double arm again slowly put down, repeat for many times, change a leg to undertake next. Can tighten up musculus glutaeus maximus well, and can fine double arm.

6.Pull out helps big arm

A leg is pressed on gymnastical ball, both hands arm curves across to hold in the arms in the head hind, whole body slowly extend of side of towards the left, repeat for many times, change side to undertake. Exercise the waist, have the effect of leg of thin and small and arm.

7.Creat beautiful back

Double leg parts as far as possible, raise left hand arm, the body slowly rightward extend, the right hand helps a ball up, keep parallel till left hand arm and ground, deep breathing, maintain a pose a few seconds. This movement can promote the force of whole the small of the back. Make double S curve: Set the upper part of the body in the position of ball square, both hands maintains the ground; Double leg is apart, raise a leg adagio, until keep parallel with the ground, maintain a pose a few seconds, repeat change side to undertake. Can send muscle of ministry of coxal, leg closely.

Does gymnastical ball make a way basically?

In gymnastical appliance, gymnastical ball is a very common appliance, and the action of gymnastical ball and use have a lot of, at the same time of gymnastical ball paying attention to also have a lot of, but what is the main action that some people do not know gymnastical ball, of course still somebody knows. So, is gymnastical ball basic what movement is the movement? Look together!

Leg ministry is balanced

The body lies on his back on gymnastical ball, the upper part of the body is clingy fitness ball, , the waist maintains the balance of the body forcibly; Put both hands in the body respectively next two side perhaps are held in the arms before the bosom, carry slowly left leg is put down slowly again carry again next right leg practices repeatedly can.

Side lies receive an abdomen

The abdomen closes on the ball, get on body lie low in the ball first, help head skill up to be put in abdomen single-handed, expiratory when tighten up abdomen, force of abdomen of have the aid of raises the upper part of the body everyday 24. Next can side lies to go up in the ball, wall of double foot step, the waist is put outside the abdomen is used on gymnastical ball force of inclined flesh hair leaves the body to gymnastical ball slowly next pressure, return slowly again former next deep and expiratory, can do 24 times everyday likewise.

Back is patulous

Lest the position that is in knee place softness first gets hurt. Receive abdomen to be stuck on gymnastical ball closely next, both hands is put in cervical, cannot cross-link, lest balance bad control and trip. Next again slowly arch back is held out, the upper part of the body go up as far as possible quite, to apogee place still replies 1 second slowly again, repeat an act.

Fu lies creeping

Put gymnastical ball below ham next both hands maintains n, double leg lets the body become after approach linear, use two tactics arm to crawl ahead, make gymnastical ball is down scroll along ham thereby, till classics knee joint is tibial, maintain a pose to climb backward slowly again next, make gymnastical ball rolls abdomen, whole process breathes normally can.

Pour bridge exercise

Lie on his back on cushion, double arm and body are stretched into 45 degrees, put crus on gymnastical ball next, crus controls gymnastical ball downward, raise hip to be tightened up forcibly next, be in take up of abdomen and leg ministry, knee to go up point-blank maintain 3 seconds to be put down slowly again repeat an act again can.

Flat is propped up

Put gem gal ball before the body, it is initiative movement with kneeling position, maintain ham and body to stretch tight straight. ball park both hands and double ancon among, gradually extend double arm, backward drawing double leg, form the fundamental flat pose that becomes 45 ° part with the ground. Raise knee, contact the ground with toe only