Many people at home to lose weight and fitness, to choose to buy a fitness equipment to help their fitness. Many people choose dumbbells or barbells and so on, but these two fitness equipment if not used properly, it is easy to get hurt. We had better choose the medicine ball, for the medicine ball we are still very unfamiliar. Here let me introduce it!

What is a medicine ball

Medicine ball, often also known as gravity ball, fitness ball, its standard size is roughly approximated by 14 inches. Medicine ball is usually used as a strength training aid, but also commonly used to assist patients in injury recovery and rehabilitation treatment, in the field of sports medicine has a very important role. There are many types of medicine balls, the common ones are monaural medicine ball, double child medicine ball, non-elasstic and elastic medicine ball. Rope medicine ball will grip the handle replaced by a rope, which determines the training method to lower limb stomp rotation, more instability, greater inertia, and thus training difficulties will increase, not conducive to the initial stage of the trainer practice.

The role of the medicine ball

Medicine ball training method is one of the longest history of strength training methods. According to historical records, medicine ball training can be traced back to nearly 3,000 years ago, the Persian wrestlers to sand-filled bags to assist training. In ancient Greece, Hippocrates, a famous Greek physician, had sand-filled bags wrapped in animal fur and sewn on. His patients threw these medicine balls back and forth to prevent injuries, rehabilitation and healing.

1. The most important role of the medicine ball is to be used to develop core strength and coordination of the human power chain

2. To stimulate the human movement potential, increase the body's fat-burning capacity, while injecting new energy and leverage into our training. The same type of medicine ball strength training, stimulate your body deep muscle groups and instability, coordination, agility and other basic physical qualities.

3. For the public fitness, medicine ball risk is small, high reward, through the training action design can be integrated into a variety of training methods to improve the strength, speed, endurance and other physical qualities and body power chain fluency.

Medicine ball classic training methods

One-handed snap

Hold a medicine ball in one hand and take a half step forward with the other leg diagonally. This is the starting position of the movement. Swing the arm holding the ball upward in a circular trajectory and lift the ball above your head. At the highest point, slam the ball to the ground in front of you so that it bounces up. Catch the ball and repeat the above movements again until the recommended number of times.

Medicine ball upper body rotation

Start by sitting on your hips and holding the ball with both hands. Then you rotate the ball with your extended arms, alternating shoulder height from one side to the other. Variation: You can make it more difficult and increase coordination and balance by alternating lifting one leg. Doing so strengthens the trunk muscles and the abdominal muscles. To warm up, we recommend that you perform the exercise in about 30-120 seconds. For beginners, 3-5 sets of 10 to 12 repetitions are appropriate.

Medicine ball hull turn

The medicine ball now moves around the entire body. In the starting position, you begin by standing on your hips and holding the ball with both hands. You then guide the medicine ball in an upright position at the waist. Make sure the upper body remains as stable as possible. Doing so strengthens the core muscles and the muscles of the test suit. To warm up, we recommend that you perform the exercise in about 30-120 seconds. For beginners, 5-10 repetitions of 3-5 per day is appropriate.

Medicine ball abdominal crunch

In the starting position, you are in a supine position on a soft surface (e.g. gym mat). Legs are bent and feet are set. From this position, you pull yourself out of the abdominal muscles of the seat. The upper body is slightly bent backwards and the abdominal muscles are under tension. The feet should always be on the floor during the exercise, otherwise you work more on the swing than outside the abdominal muscles. The classic abdominal crunch with the medicine ball involves throwing the ball over your partner's head. The ball can also be held in this position for a short time. Then slowly return to the starting position. This will strengthen the abdominal, shoulder and arm muscles. We recommend starting with 10 to 12 repetitions of 3 to 5 each. You can then increase the weight of the medicine ball.