How to use medicine balls to train yourself?

Everyone knows that medicine balls can help us to work the muscles of the whole body well, and you can also use certain movements to train a certain part of the body, change your training style, and make your training effect more interesting. You can also use it for fat loss training, and if your gym doesn't have a medicine ball, you can also use a yoga training ball instead.

1. Smash the wall and run sideways.

As we told you above, the medicine ball is a training action that can help us effectively exercise the whole body, and you can see from this action that because the medicine ball itself has a little weight, then it will be more difficult for you to complete this action. If you don't think you can do it with a medicine ball, use a yoga training ball instead of a medicine ball to complete the workout.

When you run sideways, control your speed so that no one runs away and the ball hasn't been caught yet. If you don't know how to do it, you can refer to the legend above to demonstrate that you can stick to this movement for more than 40 seconds and move it back and forth.

2. Change legs to help lift the ball and smash the wall.

The training movements we are introducing to you today basically need to be completed with the use of a wall, so you had better choose a lightweight medicine ball and a strong wall. When you look at the illustration of this movement, pay attention to the changes in the demonstrator's legs, and you will find that when we do this movement, we need to constantly alternate the legs to complete it.

Because one leg is backwards, it mainly helps us to play a helping role, so our legs will be more or less forceful. Constantly change the legs, one is to make it easier for us to do this movement, and the other is to allow us to get a little light exercise on both legs. Also, when you're ready to smash the ball, hold it high above your head and control your movements so that you don't lose control and hurt yourself.

3. Lunge and turn to smash the wall.

You can find from the legend that our lunge is a lateral lunge, the purpose of which is to facilitate our body turning, using the wall to make our body do a rotational action, while exercising the lower limbs, but also exercising our upper limb strength. As you do this, be sure to make your side lunge a standard so that our legs are bent at a vertical angle of 90 degrees. After one side is done, we switch to the other side and do the same number of times again.

4. Squat up and throw the ball.

This movement is a little more dangerous, so it's best to practice with a yoga ball first, control the trajectory of the rise and fall of the ball, find the rhythm of the movement, and then use a lightweight medicine ball after getting used to it. This is based on the squat jump, plus the medicine ball throwing action, when you throw the ball up, do not throw it vertically, this is likely to deviate from the trajectory, and you do not have the right space to catch the ball. So when you throw it, throw it a little forward, preferably on the wall.

The training movements we have introduced to you above can help us exercise the whole body very effectively, you can practice them and complete them regularly, which will allow you to see the effect of training.

We can use medicine balls. Hold the medicine ball with both hands, then prop up your body and touch your toes on the ground. During this period, we must pay attention to the body, should be in a straight line and do not bend excessively, so that we can do some light exercises on the legs on both sides.

Start by sitting on your hips and holding the ball with both hands. Then you turn the ball with your outstretched arms, alternating shoulder heights from side to side. You can increase the difficulty and increase coordination and balance by lifting one leg alternately.

Asking the medicine ball to be used for training, in fact, it should be stretched back and forth, and when stretching, the medicine ball will exert this strength, so that the whole muscle can get a good exercise, and the body will become very explosive.

Medicine balls began to appear about 3,000 years ago, and Persian athletes used sac-shaped bags with sand and gravel to add weight in order to make themselves look stronger, and this is the original form of medicine balls. The weight of the medicine ball varies from 1 to 11 kg, and the ball makes it easy to use with both hands, and the movement is also more variable. The medicine ball is used in a wide range of applications, such as fitness, strength training and coordination training.

Athletes also often add medicine balls to their training sessions to increase muscle strength and explosiveness. It is generally recommended that beginner men can start from 4 kg, women can start training from 2 kg, and beginners need to avoid throwing and catching when using it, so as not to achieve the purpose of training, but cause muscle strain. The following provides you with the common basic training methods of medicine ball, so that beginners who want to get in touch with medicine ball can get started smoothly.

Explosive power refers to moving the human body itself as far as possible in the shortest possible time. As the name suggests, this power is like gunpowder**, which can collapse into a huge amount of energy in an instant. The essence of explosiveness refers to the ability of different muscles to coordinate with each other, and the combination of strength quality and speed quality is a physical fitness quality of the human body.

The composition of explosive power is composed of two important parts, that is, speed and power. The key to improving explosive power or athletic performance lies in the speed of the movement and the posture of the output, which aims to allow you to exert maximum strength in the shortest possible time.

High power: that is, a sport that is good or bad within 30 seconds. Middle Power:

This is a movement between 30 seconds and 5 minutes. Lower power: Movement between 5 and 15 minutes.

According to this distinction, muscle strength and fast brightness belong to high explosive power, muscle endurance belongs to medium explosive power, and endurance belongs to the range of low explosive power. In other words, most sports require explosive power.

The medicine ball can be used as a core balance exercise, which can be placed on the ground and then supported with both hands to complete movements such as planks or burpees. In addition, it can also be used as a weight-bearing tool to do Russian turning.

You can do unilateral push-ups, squats, rolling push-ups, high-legged push-ups, etc. with a medicine ball. Medicine balls can give people better fitness training results, and they can also reduce fat.

So we will recommend to you a set of training actions to do with medicine balls, practice these actions, maybe you will fall in love with medicine balls, if the gym does not have it, you can also buy one on a treasure yourself, then let's take a look at these training actions specifically, see what magic they have 1, the first action of unilateral push-ups Let's do a unilateral support push-ups, use the medicine ball to complete, if you want to understand this action more intuitively, Then you can refer to the ** demonstration we gave you above, because our medicine ball is a sphere, so when you do this action, you must find a balance point, and complete the standard training action under the condition of ensuring safety.

Standing, feet shoulder-width apart, knees slightly bent, both hands holding a medicine ball with both hands stretched, lifting the medicine ball high, eyes looking straight ahead, while inhaling One hand holds a medicine ball, and the other leg steps forward diagonally half a step The medicine ball is very simple and can be easily mastered by fitness novices, but the weight selection of the medicine ball is very important.