When we perform fitness training, we often use some equipment to achieve the purpose of training. The most common one is dumbbells. In fact, there is another fitness equipment that many people use during training, and that is the medicine ball. . Compared with dumbbells, medicine ball training is more interesting. With its assistance, many body parts can be exercised, especially core training, and the effect is also very good. Today, let’s take a look at some medicine ball core training exercises.
Classic Action 1: Squat and get up to throw the ball
When exercising the core, we often use medicine balls to do the action of lifting the ball against the wall. First of all, we must choose a light weight requirement, which is convenient for us to throw up and is safer. Then, find a place with strong walls to train. Put the medicine ball on the ground, then do a deep squat, pick up the medicine ball, stand up and throw it against the wall, then catch the medicine ball and continue to do squats, stand up and then throw the ball, repeat this practice, be careful not to smash it to myself.
Classic Action 2: Smash the wall and run sideways
When using medicine balls for core training, we can also exercise our coordination very well. For example, running against a wall can not only exercise our muscles throughout the body, but also improve the flexibility of the body. Smashing the wall and side running is very simple. It means hitting the wall with a medicine ball and running while hitting it. In order to better train, we need to control the speed of the movement. Rhythm is very important. We must also design it well while running, so as to be able to Just catch the ball and hold each drill for forty seconds for the best results.
Classic Action 3: Lift the ball and hit the wall
For those who are new to using medicine balls for exercise, you can first practice lifting the ball against the wall. During the process of smashing the wall, the legs are constantly changing, which can help us exert better force and make the training effect more balanced. When lifting the ball to hit the wall, train in a relatively open place. Remember to lift the medicine ball above your head, control the speed, and do not hurt yourself.