Among the exercise equipment, some are common, such as medicine balls. Of course, no matter what kind of equipment, the exercise effect is very good, but these equipments also have some specialties. What are the full-body training methods with medicine balls? , there are still people who understand. So, what are the movements involved in the medicine ball full-body training method? Let’s take a look below.
1. Squat and high throw
A set of 3 reps, for a total of 5 sets, rest for 1 minute after each set.
Start in a standing position with your feet shoulder-width apart and a medicine ball between your feet.
Squat down, maintain the squatting position, pick up the ball, and lift the ball to your chest. Continue to move the ball to a 45-degree angle and throw it forward with both hands. Jump up at the same time. When it lands, rush to the position where the ball landed. , then return to the starting position and repeat.
2. Smashing medicine balls
A set of 3 reps, for a total of 5 sets, rest for 1 minute after each set.
Start in a standing position with your feet shoulder-width apart and a medicine ball between your feet.
Squat down and pick up the ball, then stand up straight, hold the ball in both hands and lift it up, keeping the ball above and behind the head, then push the buttocks back hard, using the strength of the core muscles Throw the ball to the floor.
3. Lunge and chest pass
A set of 3 reps for each foot, for a total of 5 sets.
Start in a standing position with your feet together and hold the ball in front of your chest.
Put your right foot back into a lunge, and at the same time throw the medicine ball forward with force (throw it to your partner if you are working together). Then switch legs and repeat.
4. Russian twist
A set of 3 laps, a total of 50 sets, with a 30-second rest between each set.
First sit on the ground with your knees slightly bent, and then tilt your body back about 45 degrees.
Place the ball behind the right hip, then turn your upper body back to hold the ball with both hands, and place the ball behind the left hip. At the same time, try to keep your chest up, don't hunch your back, and maintain a natural curve.
5. Lunge pass
A set of 3 reps for each foot, for a total of 5 sets.
Start the movement by stepping forward with your right foot in a lunge, turning your torso to the side and holding the ball in front of your body.
Step forward with your left foot, turn your body straight forward, and throw the ball forward (or your partner) with force. maintainPosition until the ball bounces back (you can face the wall) or wait for your partner to throw the ball back to you.
6. Single-Leg Romanian Deadlift
A set of 3 reps, for a total of 8 sets.
Start in a standing position with your knees slightly bent and hold the ball in front of your chest.
Lift your right foot back and lean forward at the same time, leaving only your left foot standing and your torso and right foot forming a straight line. Then hold the ball with both hands and let the ball touch the ground. Pause and then return to the starting position.
Advanced actions.
7. Squat down and smash the medicine ball
A set of 3 times, for a total of 8 sets.
Start in a standing position with your feet shoulder-width apart and your hands straight up to hold the ball above your head.
Keep your hands straight while squatting deeply, and then slowly return to the standing position from the squatting position. When you are fully standing, throw the ball to the wall (or to your partner).
8. Medicine ball side plank
30 seconds on each side, repeat 3 times, rest for 30 seconds when switching sides.
Assume a side bridge preparation position (as shown in the picture, just put an extra medicine ball under your feet), lie on your side and support your upper body with your elbows, with your elbows directly under your shoulders, and put the ball under your feet. Then lift your buttocks upward so that your body is in a straight line. Hold it for 30 seconds and then slowly lower your buttocks. Then switch sides and repeat the action.