office worker benefit: full body workout with yoga ball you can do at home
The 996 work schedule
has worn down the bodies of countless workers.
For the sake of health,
it's time to make a change!
Although we can't change our working hours,
we can exercise
to make our bodies healthier
and more toned.
These exercises can be done at home.
Combine them with a yoga ballto make the workout more fun.
Work out all your muscles to make your body healthier.
Start learning now!
Ball squat to overhead press
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Stand with chest out and back straight, hold the yoga ball directly above your head with both arms extended.
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Bend your knees and hips to squat until your thighs are parallel to the ground, while lowering your arms to place the Swiss ball in front of your chest. Return to the starting position and repeat the specified number of times.
Coordination roll
1. In a split squat stance, lean forward and place the yoga ball on the outside of the rear leg, raise both arms to the side, and slightly rotate your body.2. Lean your body towards the ball until your back touches the ball, keeping your shoulders perpendicular to the ground. Return to the starting position and repeat the specified number of times. Switch sides and repeat the steps.
Standing military step
1. Stand with chest out and back straight, hold the ball directly above your head with both arms extended.
2. Keep your body stable, bend one knee and hip, raise the knee to abdomen height, and lower your arms to bring the Swiss ball to chest height. Return to the starting position, switch sides, and repeat the steps. Repeat the specified number of times.
Standing side kick
1. Stand with chest out and back straight, hold the Swiss ball directly above your head with both arms extended.
2. Keep your body stable, lift one leg to the side until it is parallel to the ground, while bending your body to the side and lowering your arms to the maximum extent. Return to the starting position, switch sides, and repeat the steps. Repeat the specified number of times.
Kneeling overhead ball arm extension
1. Kneel on both knees, lean your torso forward, and fix the Swiss ball on the ground in front of you with your forehead, keeping your neck straight, tighten your abdomen, and lift both arms straight back until they are parallel to the ground.
2. Keep your body stable, lift both arms straight forward until they are parallel to the ground. Return to the starting position. Repeat the specified number of times.