Among the training equipment, there are many common equipment, such as medicine balls, kettlebells, etc. At the same time, the training effect of these equipment is very good, and many training movements require these equipment. What about medicine balls? I believe some people still know what the classic training movements are. So, what are the best medicine ball training classics? Let’s take a look below.
1. Medicine ball squat and high throw
First hug him with both hands, and then place them at the same height as his chest. Then squat down until his thighs are parallel to the ground. While standing up, throw the medicine ball upwards with a little force, and then catch it again. Repeat squatting and tossing the medicine ball. Complete each set fifteen times, for a total of three sets.
This exercise can strengthen the muscles of the legs and arms, and strengthen the stability of the core.
2. Medicine ball squatting and jumping to hit the ground
First we need to lift it above our head, then squat down until the angle between the thigh and the ground is 45 degrees, then smash the medicine ball to the ground, catch it with both hands when it bounces, and then Jump upwards and repeat this action after landing. Complete each group fifteen times, for a total of three groups.
This action can also exercise the muscles of the legs, which is very helpful for improving explosive power.
3. Medicine ball crunch
When doing abdominal crunches, many people don’t know where to put their hands. Putting them behind the neck makes it easy to use force, making the neck feel uncomfortable. Then you only need a medicine ball to solve this problem. .
After lying down, hold the medicine ball with both hands and place it on the chest. Then retract the legs so that the soles of the feet are fully in contact with the ground. Then contract the abdominal muscles to drive our upper body and lift the medicine ball upward at the same time. , hold for one second, then lower and restore, and then repeat the action fifteen times, for a total of three groups. Can achieve the effect of exercising abdominal muscles.
4. Medicine ball push-ups
It is similar to the diamond push-ups that everyone has done, but after placing both hands on the medicine ball, it will increase the difficulty of stabilization, so it not only has an exercise effect on the pectoralis major and arms, but also the stabilizing muscles of the back and abdomen. Got it.