I believe everyone knows about the wave ball. In fact, the wave ball is also a relatively common piece of equipment. Of course, there are many movements that need to be used in exercise. It's a wave ball, and some of the wave ball moves are classic moves. So, what are the classic movements of wave speed ball training? Let’s take a look at the actions below!
Action 1
Place your hands on either end of the hemisphere and place your feet on the ground so that your body is in a straight line. The arms are slightly bent and the elbow joints are pointed slightly outward. Bend your arms, sink into your body, straighten your arms, and slowly return to support. Repeat the action.
Action 2
Spread your feet apart, narrow your shoulders slightly, and stand on the wave ball hemisphere. Bend your knees slightly and lean your body slightly forward. Hold the dumbbells in both hands and place them naturally at your sides. Slowly lift the dumbbells until your upper arms rest in a horizontal position. Slow down and resume the initial movement. Note that the elbows should be clamped throughout the movement.
Action three
Stand on the wave ball hemisphere with your feet spread slightly wider than your hips and your knees slightly bent. Place your hands on your waist or chest, bend your knees and squat down slowly. Try to keep your thighs parallel to the ground. The thigh and calf are 90 degrees. Pay attention to the entire exercise process, keep your abdominal muscles tight, squat down, and do not let your knees go past your toes.
Action Four
Lie on the back of the wave ball hemisphere and place your hands gently on either side of your ears. Tighten your abdomen, slowly raise your upper body, and touch the knee joint of the other leg with the elbow of one hand. Repeat alternately.
Action Five
Stand on the wave ball hemisphere with your feet naturally spread apart, your knees slightly bent, and hold the barbell with both hands. Drop your shoulders, bend your elbows, and lift your arms upward, stopping when the bar reaches above your waist. Slow the bar down and resume initial movement.
Action 6
Sit gently on the wave ball hemisphere, keeping your upper body upright and slightly tilted back. Bend your legs, put your feet on the ground, straighten your hands and arms forward naturally, hold the ball, and slowly rotate your upper body to the left and right.