Among the training equipment, some are commonly used, such as medicine balls, barbells, etc. Of course, the training effect of these equipment is good, and many training movements require these equipment. What is the medicine ball training method? I believe someone still understands. So, what are some ways to train with a medicine ball in the gym? Let’s take a look below.
1. Smashing the medicine ball
A set of 3 reps, for a total of 5 sets, rest for 1 minute after each set.
Start in a standing position with your feet shoulder-width apart and a 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 the head, then push the buttocks back hard, using the strength of the core muscles Throw the ball to the floor.
2. Russian twist
A set of 3 laps, a total of 50 sets, with a 30-second rest between each set.
First sit on the ground with your knees slightly bent, 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.
3. Medicine ball side plank
30 seconds on each side, repeat 3 times, rest for 30 seconds when switching sides.
Assume a side bridge preparation position (as shown in the picture, just put an extra medicine ball under your feet), lie on your side and support your upper body with your elbows, with your elbows directly under your shoulders, and put the ball under your feet. Then lift your buttocks upward so that your body is in a straight line. Hold it for 30 seconds and then slowly lower your buttocks. Then switch sides and repeat the action.
4. Lunge pass
A set of 3 reps for each foot, for a total of 5 sets.
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, 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.