When exercising in the gym, we will use many equipment to assist in achieving exercise effects. Among them, dumbbells and medicine balls are more commonly used. The medicine ball, in particular, is a fun device that can be used to exercise muscles throughout the body. When we change the way we exercise, with the help of medicine balls, we can also specifically exercise a certain part. In addition, many people like to lose fat, and with the help of medicine balls, many fat-reducing exercises can also be done. If your gym doesn't have a medicine ball, a yoga ball is a great alternative. Today, let’s take a look at the classic moves of medicine ball training.
Classic Action 1: Lift the ball and hit the wall
When we use medicine balls for wall-breaking training, first of all, we must choose a medicine ball that is relatively light in weight, and secondly, the wall must be relatively strong. Then lift the ball and start hitting the wall. During this process, the legs are constantly alternating. One leg is backwards, which can help us exert force better. Practicing alternately with both legs can achieve a more balanced training effect, and also It is more convenient to perform actions. In the process of smashing the wall, you must control your movements and raise the ball above your head. Don't lose control and hurt yourself.
Classic Action 2: Smash the wall and run sideways
Medicine balls can be used in various ways and can help us exercise the muscles of the whole body. For example, wall running is a good action. When we run laterally, we must also control the speed of movement, maintain the rhythm of movement, and be able to catch the ball while running. If we persist for forty seconds, the effect is very good.
Classic action three: Squat and get up to throw the ball
For experienced trainers, you can try the more difficult squat and throw ball. First of all, you must be familiar with the rising and falling trajectory of the ball, and find the rhythm of this movement. You still choose a lightweight medicine ball, and on the basis of doing squat jumps, throw the medicine ball upward. When throwing the ball, it is best to lean forward slightly and hit it against the wall. This will give you better control of the ball and avoid hurting yourself.