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8 medicine ball training moves to release your muscle strength

- Mar 28, 2018 -

8 medicine ball training moves to release your muscle strength

Lead: Although hand-to-hand exercise is convenient, but it has limited effect for a long time, but also a little tired, then change a new taste, keep fresh and have the motivation to continue! Slam Ball / medicine ball (weighted ball) fitness:  8 kinds of action training you Muscle power!

1. squat and throw high

 

squat and throw high.JPEG

3 movements as a group, do five groups of movements totally, rest for 1 minute after each group finished.

At the beginning of the action, the standing position was as wide as the feet and the shoulders, and the medicine ball was placed between the feet.

Deep down, keep squat, raise the ball, lift the ball to the chest, continue to move the ball to the 45-degree angle, and throw it forward with both hands. At the same time, jump upwards and rush to the ball when landing. Then return to the starting position to repeat the action.

 

2. Slam medicine ball

 

Slam medicine ball.JPEG

 

3 movements as a group, do five groups of movements totally, rest for 1 minute after each group finished.

At the beginning of the action, the standing position was as wide as the feet and the shoulders, and the medicine ball was placed between the feet.

After the squat down, pick up the ball and stand straight. Hold the ball up and hold the ball in the back of the head. Then let the buttocks force back and use the power of the core muscles to force the ball. Slam to the floor.

 

3. Lunge chest pass

 

Lunge chest pass.JPEG

 

3 actions of the foot is a group and a total of 5 groups of movements are performed.

At the beginning of the action, he stands in a standing position, closes his feet and raises the ball to his chest.

Turn your right foot backwards, take a lunge, and throw the medicine ball forward. (If the two play together, throw it to your partner). Then repeat the foot change.

 

4. Russian twist

Russian twist.JPEG

 

3 laps as a group and a total 50 groups were performed, each group resting for 30 seconds.

First sit on the ground, slightly bend your knees, and then tilt your body back 45 degrees.

Put the ball in the right rear of the hips, then turn the upper body back and hold the ball with both hands, put the ball to the left rear of the hips. At the same time try to maintain your chest, do not hunch and maintain the natural curve.

 

5. Lunge pass each other

 

Lunge pass each other.JPEG

 

3 actions of the foot is a group and total 5 groups of movements are performed.

Begin the action. The right foot is stepping forward. The trunk is turned to the side, holding the medicine ball in front of the body.

Step forward with your left foot and turn your body straight ahead, throwing the ball forward (or your partner). Maintain your posture until the ball comes back (can face the wall) or wait for your partner to throw the ball back to you.

 

6. Romanian deadlift on one foot

 

Romanian deadlift on one foot.JPEG

 

Three actions are a group and a total of eight actions are performed.

At the beginning of the action, he stood in a standing position, bent his knee slightly, and held the ball in his chest.

Raise your right foot backwards and tilt your body forward. Only your left foot stands, and your trunk and right foot appear straight. Then hold the medicine ball with both hands and let the ball touch the ground. Stop and return to the initial action.

Advanced actions

 

7. Squats and slam the medicine ball

 

Squats and slam the medicine ball.JPEG

 

3 actions are a group and a total of eight actions are performed.

At the beginning of the action, it was a standing position. The legs were as wide as the shoulders. With both hands stretched upwards, the ball was lifted above the head.

Keep your hands straight and squat, then slowly return to your standing position from the squat position. When you are completely standing, throw the ball to the wall (or throw it to your partner).

 

8. Medicine ball side plank

 

Medicine ball side plank.JPEG

 

30 seconds for each side, repeat 3 times, rest for 30 seconds when changing sides.

Take a side-bridge preparation position (as shown in the picture, just add a medicine ball under the foot), lie on your side and use your elbow to hold the upper body upright, place the elbow directly under the shoulder, and place the ball under the foot. Then lift the hips up and let the body show a straight line. Hold it down for 30 seconds and slowly lower the buttocks, then repeat the action.

 

Be healthy, and also be in better shape! Let’s do convenient fitness

Healthy is important, but only healthy is not enough. If you wanna be attractive, you need careful care and training in order to achieve better figure. Different people has different body and strength, so different stages require different fitness balls.

Wuxi Honfon Sports & Fitness Co., Ltd. specializes in producing PVC slam balls, rubber medicine balls, weighted balls, and so on. We help people to strengthen their bodies and be healthy conveniently, or be interested in fitness.

In addition to the various slam balls, medicine balls and weight balls as above, the main products of Wuxi Honfon Sports & Fitness Co., Ltd. also include soft PVC baseball and softball training balls, such as wiffle ball (hole ball), hollow ball, weighted baseball and softball, yoga balls, PVC inflatable yacht fenders, rubber yoga mats and so on. All products are environmentally friendly and EU standards, of very high quality, have been approved and praised by a lot of professional clients.

 

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