In addition to the most basic smashing, throwing and throwing, the fitness ball can actually be used as a weight-bearing device like dumbbells and kettle bells, and because the fitness ball is spherical, no matter which part of your body is held in your hand, you can get a sense of balance and weight-bearing strength! So, the medicine ball that looks ordinary and sounds strange, when you learn about it, maybe you will be more and more inseparable from this heavy medicine ball!
To get a tight and beautiful muscular figure, especially for women, without strength training will only be a fantasy, because for fitness, you must work hard to get what you want.
It is impossible to have a good figure without continuous muscle strength training! So, if you don't like lifting iron or kettle bells, try medicine balls with fixed and optional weights first!
The next few solid ball strength training is not difficult, stick to a good group and feel muscle aches!
1. Hold the fitness ball with one hand while sitting (4 groups *20 times)
First, find a bench as high as your knee. After sitting on the bench, keep your upper body upright and hold your head high. First, bend your right hand and hold the ball with your palms on your sides. Then, after the core is tightened, lift the medicine ball to the top of your head, and at the same time hold the ball with your left hand, that is, hold the medicine ball with both hands above your head and look up at the direction and position of the medicine ball. Then, transfer the medicine ball to your left hand. After the left arm is bent, the forearm is parallel to the ground and holds the medicine ball behind the sledgehammer.
2. Lift the fitness ball with one arm (4 groups *20 times)
In this action, you need to find a medicine ball and a fitness ball. First, sit on the fitness ball, with your knees bent, your hips bent and your upper body upright. Hold your head high, while your whole body and fitness ball remain stable. After the core is tightened, hold the fitness ball in your right hand and put it on the right side of your body, with your arms close to your body and your forearms parallel to the ground. Then lift the medicine ball to the upper right position, but the arm does not have to be completely straight, and then slowly put it back to the starting position. Repeat 20 times on one side and then change to the other side, with 20 times on each side as a group. * * * 4 groups.
3. Bending of the triceps brachii of the sitting fitness ball (4 groups *20 times)
Find a knee-high stool first, and then sit on it. Keep your upper body upright, perpendicular to the ground, hold your head up, hold your chest and abdomen, look straight ahead, hold the fitness ball in your hand and move directly above your head, and keep your arms straight. After the core is tightened, bend your elbow with your arm, bend your elbow to the back of your body, and keep your arm close to your ear and perpendicular to the ground. Feel the feeling of muscle contraction caused by triceps brachii, and pay attention to adjusting the rhythm of your breathing and exercise.
4. The drug-containing sphere rotates (4 groups? 20 times)
First, after finding a yoga ball and a fitness ball, lie on your back on a clean floor or a soft yoga mat. After the knee is bent, put the ankle joint and heel of your calf on the top of the Swiss ball. Open your feet about shoulder-width apart so that your legs are vertical. Then, put the Swiss ball on the inside of your knee, and naturally open your hands and arms and put them on your sides. After the core is tightened, the upper body remains motionless and the lower body rotates to the right. Just use the Swiss ball to roll your legs to the right and then return to the starting position. Don't let the load between your knees drop. Adjust your breathing and exercise rhythm. Come on!