Action 1: The power ball trainer lies on the ground, with his arms on both sides of his body, his palms touching the ground, his knees up, and his feet flat on the ground. At this time, place the gravity ball between your knees to keep your body balanced. At the same time, push the gravity ball with your knees, lift your hips from the ground, stretch your torso, stretch your hip muscles, and keep your knees and shoulders in a straight line. Keep your posture upward for 10 seconds. Then, slowly drop to the floor, and leave your toes off the floor to increase the stretching force of your hip muscles.

Action 2: The power ball trainer stands on one foot, bends the other foot 90 degrees, and holds the ball with both hands on the knee. Then, bend your knees and swing your feet back naturally. At this time, the standing foot bends the knee, the upper limb leans forward, the arms stretch forward and downward, and the original action will be resumed after a few seconds. Then replace the left and right feet and repeat the above action. Please pay attention to the action. Keep your body balanced, and don't bend your knees over your toes.

Step one, power ball determines your current strength level according to the strength measurement scale;

Second, make a physical training record form;

Three steps, 2-3 sets of training every week. These trainings are gradual, and you can combine them with previous exercises every week;

Step 4: Train 2-3 times a week to achieve better results. If you are just beginning to learn these training methods, I suggest you make up the training plan for the first six weeks. The following benefits can be gained from this series of training.

1. Improve the flexibility of shoulder belt muscles, and obtain better stability in the upper;

2. Improving the flexibility of the trunk is very important for effectively rotating the body;

3. Strengthen trunk muscles and improve body balance;

4. Increase the strength of forearm and arm, and improve the controllability;

5. Strengthen upper arm muscles;

6. Exercises the buttocks muscle, lets you have the strength;

7. Increase the flexibility of thigh muscles and improve balance;

8. In order to obtain greater strength in the chin, improve the flexibility of the calf;

9. It can also improve your overall physical strength and reduce dangerous places.

Step on the middle of the rubber band, and the distance between them should be about shoulder width. Increase the tension, and lift your hands to shoulder height. Bend your knees and slowly squat down, as if to return to the chair. Lower your body to the proper position and hold this position for a few seconds. Then, slowly return to the initial position and repeat the same action.

The above is how to use the gravity ball to improve your physical strength. If you need to know more, please feel free to contact us!