What are the methods of training in Switzerland

Among fitness equipment, some equipment is very good, such as Swiss balls. Both Swiss balls and other equipment have good fitness effects. So what training methods are there for Swiss balls? Of course, some people know. So, what are the methods of training methods for Swiss balls? Let’s take a look at Swiss balls together!

1. Bend your knees and hold the balls on your back

1. Bend your knees on your back

1. Bend your knees on your back

2. Step 2: Hold your balls up with both hands, and the ball does not move but your upper body moves

　　Training purpose: exercise rectus abdomen

　　Training method: lie on your back, bend your knees together. Place the Swiss ball on your knees, hold the middle and upper part of the ball with both hands, and lift your upper body off the ground.

　　Event key points: Abdomen are tense, keep fixed, and your eyes look straight at your knees

Requirements: Training 3~4 groups, each 15~20 seconds

2. Press the ball on both legs and lie up on your back

1st step: lying on your back

2nd step: Hold your head with both hands

2nd goal of training: exercise rectus abdominal muscles and iliopsoas muscles

                                                                                                                                                                                                                                                                                   Two hands

　　　Requirements: Training for 3 to 4 groups, each group for 15 to 20 seconds

　　3. Hold the ball with your legs and lie up on your back

　　Step 1: Lying on your back, place your legs on the ball

　　Step 2: Hold your head with both hands, bend your knees to pull the ball

　　The third step: Hold your ball with your legs and lift it

　　Step 4: Hold your head with both hands

　　Training purpose: Forge Training rectus abdominal muscles and iliopsoas muscles

Training method: lie on your back, place your legs on the ball. Bend your knees, tighten your abdomen, and hold the ball up

The key points of movement: Abdomen are tense, keep them fixed, and look straight at your knees

Requirements: Training for 3 to 4 groups, each group for 15 to 20 seconds

4. Lying on your back, straighten your legs to hold the ball up

Step 1: Lying on your back, stretch your legs

Step 2: Hold the ball with both feet to lift

The third step: exert force on the abdomen

The fourth step: stretch your legs straight and lift it up

The purpose of training: exercise the lower part of the rectus abdomen, the inner oblique muscles, the outer oblique muscles of the abdomen, and the iliopsoas muscles

The training method: lie on your back, stretch your legs together, place your hands on the shoulders to maintain balance, hold the Swiss ball with both feet until your thighs are perpendicular to the ground.

　　The key points of movement: the abdomen are tense, keep fixed, look directly above the eyes, and keep your head still.

　　　Requirements: Training for 3 to 4 groups, each group for 15 to 20 seconds

　　5. Bend your legs and hold the ball and turn your hips

　　Step: lie on your back, hold the ball with both feet

　　Step: Hold your head with both hands and raise your legs

　　The third step: Turn your hips to the left

　　Purpose of training: Exercise iliopsoas muscles, gluteus maximus, gluteus medius, gluteus minimus.

The key points of action: Abdomen are tense, and both feet cannot get out of the ball

Requirements: Training for 3 to 4 groups, each group for 15 to 20 seconds

6. Prone to Swiss balls and turn waist

1st step: kneel on both knees, hold the ball with both hands

2nd step: Hold your head with both hands, press down to the right side

　　The third step: hold your head with both hands, press down to the left

　　　Training purpose: exercise the external oblique muscles, spinous muscles, and iliocurs muscles.

　　Training method: lie on your feet, bend your knees, clamp the Swiss ball on your thighs and abdomen, hold your head with both hands, turn your waist and rotate, rotate it once on the left and right, alternately.

　　Event key points: The back is tense, keep it fixed, and the abdomen cannot get out of the ball

　　　　Requirements: Training for 3 to 4 groups, each group for 15 to 20 seconds

　　7. Sleeping on the side with the Swiss ball

　　Step: Sleeping on the side with both legs straightening the ball

　　Step: exert force from the waist, quickly lifting the legs above the side

　　Training purpose: Exercise oblique muscles, lumbar muscles, spinous muscles, and iliocurs muscles.

　　Training method: Lying on the side with both feet to hold the Swiss ball , place both hands on the front of the abdomen to support, rotate the waist, clamp the ball and lift the legs, and alternately perform left and right.

　　The key points of movement: The back is tense, keep it fixed, and the feet cannot get out of the ball

　　Requirements: Training for 3 to 4 groups, each group for 15 to 20 seconds

　　8. Turn the waist up of the Swiss ball

　　Step on the ball with dumbbells in both hands

　　Step on the second: Straighten the back and separate the hands Holding dumbbells

　　The third step: exert force on the waist, turn the waist to the left to the maximum

　　The fourth step: Stay motionless in the lower limbs, turn the waist to the right to the maximum

　　Training purpose: exercise the external oblique muscles, internal oblique muscles, iliopsoas muscles, and deltoid muscles.

　　Training method: sit on a Swiss ball, grab the dumbbell with both hands, lift the left and right sides, and perform alternately

　　The movements are Collar: Turn around at the maximum amplitude, hold a dumbbell with moderate weight in both hands, and use force to control the dumbbells on both sides

Requirements: Training for 3 to 4 groups, each group for 15 to 20 seconds

9. Kneel on one knee Swiss ball and turn the waist

1st step: stand on one leg, knee on the Swiss ball with the other leg, hold a solid ball with both hands

2nd step: Hold the ball in front of both hands

3rd step: Hold the solid ball The maximum left waist turn

The fourth step: hold the solid ball and turn the waist to the right

The purpose of training: exercise the external oblique muscles, internal oblique muscles, and deltoid muscles

Training method: kneel on the Swiss ball with one leg, hold the solid ball with one leg, lift it sideways, turn left and right, and perform alternately

The key points of action: turn the waist at the maximum amplitude, hold the solid ball with moderate weight in both hands

Please: Training for 3 to 4 groups, each group for 15 to 20 seconds

　　10. Kneel on one knee in the Swiss ball on one knee, bend the body sideways

　　Step 1: Kneel on one knee in one knee, hold the solid ball in both hands

　　Step 2: Straighten the back and press down to the right

　　Step 3: Press down to the left

　　Step 3: Press down to the left

　　Step 1: Training external oblique muscles, internal oblique muscles, and pectoralis major muscles

Training method: Kneel on the Swiss ball with one knee, hold the solid ball with both hands and lift it up sideways, bend the upper body sideways, and alternate left and right.

　　Editor's key points: bend the sideways at maximum amplitude, hold the solid ball with moderate weight in both hands

　　Requirements: Training for 3 to 4 groups, each group for 15 to 20 seconds

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