Wave velocity ball, also called BOSU balance ball, has a rubber hemisphere on the upper part and a balance base on the lower part. Both sides of the wave speed ball can be used for training, and actions can be trained on the wave speed ball. Because the spherical surface is unstable, the balance ability and stability are better. The value of the wave velocity ball lies in testing the core strength.
The fitness effect of wave ball is more to exercise the balance ability of the body, and wave ball can also modify the muscle lines of the body to make the body more coordinated, compact and slim. Wave velocity ball is also commonly used in ankle rehabilitation training.
Wave velocity ball training method:
The first half of the squat (on the ball, under the plane) must shake badly when it first touches. Try not to fall. Just do ten, not too big, and the thigh is at a 45-degree angle with the ground.
After the side squat turns around, the squat begins to stand with one foot on the ball and do a side lunge squat. After getting up, the center of gravity moves to the foot on the ball and the body stands on the ball from one foot. Be careful not to let the other foot touch the ball for 3 seconds.
Then hang your feet backwards and do a lunge squat. When you come back, stand on the ball with one foot. This is an action.
After doing ten in a row, change the other foot and finish ten in the same way. This matter is a little more difficult. It needs to stand on the ball with one foot. It must be balanced and can be adjusted with both hands.
Extended data
Wave velocity spherical function
Improve balance, proprioception and strengthen core muscles.
The stronger the core muscles, the better the strength and efficiency of the body from the ground to the whole body and limbs, and the better the results of running, jumping and throwing.
Unstable surface training can effectively strengthen core muscle strength and improve neuromuscular function, increase the sensitivity of sensory receptors, shorten nerve conduction time, improve posture stability control function, improve special sports performance and promote functional recovery after injury, thus preventing and reducing the risk of lower limb sports injury.
Reference Materials Fitness Essentials-Baidu Encyclopedia
Fitness Ball-Baidu Encyclopedia