Basic workout! One basketball is enough!

Basic workout! One basketball is enough!

Today, there are countless core strength training methods, many of which are boring and difficult to perform. While we know they are really effective, we just can't go on.

Brother D, I thought long and hard, and I found a way to let my brothers practice basketball with me, and some moves can train core and dribbling at same time, isn't that great?

Basic workout! One basketball is enough!

【1】Roll belly with ball

Basic workout! One basketball is enough!

Hold strength training ball with straight arms, don't get up too fast

【2】Advanced ball rolling

Basic workout! One basketball is enough!

Based on step 1, keep your lower limbs upright and slowly pull your stomach in

[3] Change ball from left to right at both ends

Basic workout! One basketball is enough!

Keep position starting at both ends and slowly switch between left and right hand

【4】Step on the ball with a straight arm

Basic workout! One basketball is enough!

Raise your legs with a heavy ball, support them with straight arms, do not swing from side to side

【5】Raising a heavy ball with a light step

Basic workout! One basketball is enough!

Slow movement, body strength, heavy ball weight enough to achieve results

【6】Light steps left and right shake slowly

Basic workout! One basketball is enough!

Raise ball high, tighten it at sides, control body and slowly rock it from side to side.

【7】Kneeling, turning left and right

Basic workout! One basketball is enough!

Raising weight ball flat, at moment of turning body, core throws out explosive force

【8】Dribbling Pushups

Basic workout! One basketball is enough!

Support with one hand and use a heavy ball with other to spin water bottle at a constant speed

【9】Dribbling with one hand

Basic workout! One basketball is enough!

Keep your body straight, don't drop your waist, and dribble quickly with your other hand

Let's start with these 9 movements. The specific number of workouts for each group should be done according to your ability. For beginners, 8-12 movements per movement is sufficient, or about 10 seconds, 3 groups each time!

Basic workout! One basketball is enough!

When you are waiting on side to get waves, you can approach two groups

Once you start playing, you become a Saiyan!

Lots of repetition, hardened steel

You're next king of football!

Basic workout! One basketball is enough!


May 12, 2023