Among the training equipment, the medicine ball is a very good equipment. Of course, whether it is a medicine ball or any other equipment, there are many uses, but these equipment also have some particularities. What are the medicine ball training exercises? Some people still understand. So, what are the 10 medicine ball training movements? Let’s take a look below.
1. Unilateral push-ups
The first action is to do a unilateral push-up using a medicine ball. If you want to understand this action more intuitively, you can refer to the picture demonstration we gave you above. Because our medicine ball is a sphere, when you do this action, you must find a balance point and complete standard training actions while ensuring safety.
You can start with 5 reps and slowly increase to 15 reps. After completing one side, switch to the other side and continue. Slow down your movements and feel the strength and tension of your upper body.
2. Vertical Squat
This is a squat movement. On the basis of the squat, we add a medicine ball to complete it. Make an upward movement of the medicine ball. When the medicine ball falls, do not add extra weight to the medicine ball, let it Maintain a natural falling state. Above we have given you a detailed demonstration of the action. If you don’t understand it, you can look at the illustration. When you do this action, the squat action must be standard. If you don't know how to do squats, then practice squatting again before doing this action.
3. Rolling push-ups
With the foundation of the first one-arm push-up, it will not be difficult for you to complete this action. As shown in the picture, on the basis of one-arm push-ups, we need to roll the medicine ball, roll it to the other side and do it again. If you can't control your body's center of gravity, practice unilateral push-ups first.
4. High leg push-ups
The push-up action can exercise our upper body strength very well, and can also help us exercise the strength of the whole body. If you have the basics of push-ups, then it should not be very difficult for you to complete this action. Place your feet on the medicine ball and stabilize your body without swaying. Keep your body in a straight line. Bend your body as low as possible to maximize the stimulation of your chest muscles and upper limb muscles.
5. Squat and high throw
Start in a standing position with your feet shoulder-width apart and place the medicine ball between your feet.
Squat down, maintain the squatting position, pick up the ball and lift the ball to your chest. Continue moving the ball to a 45-degree angle and throw it forward with both hands. Jump up at the same time. When it lands, rush towards the ball. position, then return to the starting position and repeat.
6. Smashing medicine balls
Start in a standing position with your feet shoulder-width apart and place the 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 your head, then push your hips back hard, using the strength of your core muscles Throw the ball hard on the floor.
7. Lunge and chest pass
Start in a standing position, bring your feet together, and raise the ball to 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 exercising together). Then switch legs and repeat.
8. Russian twist
First sit on the ground, slightly bend your knees, 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.
9. Lunge pass
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 at the same time, and throw the ball forward (or your partner) with force. Maintain the position until the ball bounces back (you can face the wall) or wait for your partner to throw the ball back to you.
10. Squat down and smash the medicine ball
Start in a standing position with your feet shoulder-width apart, straighten your hands and hold the ball above your head.
Keep your hands straight while squatting deeply, and then slowly return to a standing position from the squatting position. When you are fully standing, throw the ball to the wall (or to your partner).
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