Fitness ball, a classic physical exercise equipment, can also be called gravity ball and fitness ball. Its standard size is about 14 inch. There are many training methods, which can not only strengthen core muscle groups, but also improve muscle endurance, explosiveness, coordination or basic physical fitness. It is a training tool suitable for men, women and children. For beginners, fitness ball is the most widely used sports equipment, which can exercise almost all parts of the body and can also be used for various forms of physical therapy.

Medicine balls are weight balls classified according to weight and size, which are composed of different materials. They are the earliest resistance training tools, and their use records can be traced back to Cricks and Egyptians 3000 years ago. The origin of the name of medicine ball is the earliest application in the field of rehabilitation treatment. Hundreds of years ago, the medicine ball, together with the bottle-shaped stick, kettle bell and stick, was called the "four physical knights".

Medicine balls are generally made of hard rubber, leather and similar leather. Their weight is generally between 1-30 kg. For men, the weight is usually 3 kg; Female 2 kg. The surface layer of the drug ball is made of nylon wrapped leather or vinyl, and the inside is equipped with a crack-proof net, which can bear the gravity drop above 10000. The shape of the medicine ball is also different. Add a handle or a long rope.

Nowadays, the fitness ball is still very popular because it can throw, catch and provide resistance in various sports at different speeds on any plane. Fitness ball can provide resistance like other resistance training equipment, for example, holding fitness ball for half a squat and doing push-ups on unstable training fitness ball.

Fitness ball training is suitable for all kinds of people's training plans, which can improve muscle strength, muscle endurance, strength or some sports injuries. Athletes benefit from dynamic strength training by throwing and receiving solid balls. The unique advantage of medicine ball training is that it can improve the movement speed and develop the strength of practitioners. In an ideal training environment, strength can be developed by increasing the maximum speed, especially the training of sports performance.

Solid ball training is a very useful training form, because solid balls can perform explosive movements without centrifugal deceleration of muscles. For example, when passing the ball in the chest at the knee position, let go of the ball at the end of the action, so that a complete centripetal force can be developed. Most explosive training of free weight (rapid chest pushing) requires centrifugal deceleration at the end of the action (otherwise the weight will be thrown into the air by mistake), so the strength cannot be completely released in the whole range of motion. It is found that explosive drug ball training combined with resistance training can develop factors that affect sports performance, such as sports speed.

High movement speed requires light weight, which is usually lower than 10% of the individual's own weight. Rubber solid ball is the best form to practice rebound action, such as bouncing or throwing rubber solid ball at the wall.

Most importantly, fitness balls can be integrated into various fitness exercises, adding a lot of fun to boring training!

So, how to practice fitness ball?

Here are several common fitness ball training methods for everyone.

Kneeling, spinning, pushing forward

Stand sideways in front of the wall and lift the medicine ball to your chest;

Using the rotation of abdominal muscles and the strength of chest muscles, the drug ball is pushed to the wall with the greatest strength.

Bounce, catch, and then push out.

30~90 seconds as a group. Change sides after the break.

Drug ball rotation

Take a sitting posture, with the hips as the center, the upper body (straight) and thighs at 90 degrees, and the calves stand up;

Beginners can stick their feet to the ground first, and then leave their heels off the ground after the muscles become stronger, which increases the difficulty of action. Hold the solid ball in your hand, look straight ahead, rotate your body and point the solid ball to the left and right.

Each group has 30 sessions, rest between groups 1 min, and train three groups.

Fitness ball squat

When doing squats, swing the fitness ball upward. Don't shake your head when lifting the fitness ball, otherwise it will cause pressure on the lumbar spine, making it difficult to catch the ball and easy to get injured.

Beginners can put the fitness ball on their chest first, do weight-bearing squats, and continue to challenge upward after the movement is stable.

Each group 12~ 15, rest between groups 1 min, and train three groups.

Smash solid ball

Pill plate bracket

4 groups, 40 seconds/group

You can combine two or three movements as a group training at will! There are many kinds of training with fitness balls. ?