When you don't go to the gym, do you always get excited when you exercise alone? At this time, training with friends or family will be a good way to improve motivation. At the same time, we can also observe each other's movements correctly, so as to obtain more training effects and avoid sports injuries. This time, we will refer to four fitness ball training moves introduced by Hayley Madigan and Kay, professional coaches of PureGym in the UK. Now, find your sports partner or family, and do the fitness ball training for them!

Is there no motivation for a person not to go to the gym? Teach you four tricks and move with your friends! Four groups of medicine ball training 1. The solid ball landed.

Each group 10 beat

Squat down with your hands to pick up the ball, while keeping your back straight, lift the ball upright, then use the impulse and strength of your legs to push the ball up, straighten your arms above your head, then smash the ball hard to the ground and repeat the same action.

2. Mountain climbing style

30 strokes in each group (each side 15 strokes)

Put the solid ball directly under the chest and use the flat support as a preparatory action to keep the core stable and tighten the abdomen. Hands open about shoulder width, palms perpendicular to shoulders. Then lift your knees and gently touch the medicine balls alternately. At the same time, the upper body should be stable, the back should not be arched, and the core should be squeezed every time the leg is lifted.

3. Russian smash

Each group 10 strokes (5 strokes on each side)

Lift the heel off the ground in a sitting position 1-2 inches, grab the medicine ball on the chest with both hands, then twist the upper body to the left, and then smash the medicine ball on the ground. At the same time, keep your body stable and be careful not to touch the ground with your heels. Then, pick up the medicine ball and twist it to the other side and repeat the action. While keeping your body balanced and your legs together, you should pay attention to keeping your back and chest flat, and don't bow or hold out your chest.

Smash the ball and get down.

Each group 10 beat

When preparing, bend down and put the medicine ball on your chest with your hands, lean forward slightly to keep your back flat, then bend your legs in a crouching position, throw the medicine ball to the ground and bounce at the same time, then gently land and pick it up and lift it to your chest, and then repeat the above actions. Keep your back straight and your neck in line with your spine during the execution.

Action demonstration film:

For beginners: take a break of 20-30 seconds between each time and repeat 4 times.

For intermediate: take a break between each time 10-20 seconds, and repeat 5 times.

For advanced learners: Carry out each exercise back to back, and after completing all four movements, rest for up to 20 seconds at a time and repeat for 4 times.

Reference //PureGym

Editor//David