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Medicine balls are a common sports training equipment in gyms and yoga studios. When purchasing a large number of medicine balls gym equipment, a medicine ball rack is also essential to effectively store them. The design of this medicine ball fitness equipment holder is easy to take and use, and it is not easy to roll off.
There are several methods of using medicinal balls for exercise, for users to refer to:
Action 1: Russian Rotation
This rotation movement completed with the help of a medicinal ball can effectively target the oblique muscle and improve the stability of the core muscle group.
Method:
1. Sit on a fitness mat with knees bent and feet flat on the ground; Hold a medicine ball with both hands and stretch both arms in front of you;
2. Slightly tilt your upper body backwards and lift your feet off the ground; Turn your torso to the right and bring the medicine ball towards the floor;
3. Return to the center position and perform the same action on the other side of the body;
4. Complete a total of 3 groups, with 15 sessions per group.
Action 2: Logging Style
This diagonal movement can fully activate the oblique muscles of the abdomen, helping you shape a tight waistline.
Method:
1. Stand with your feet apart, slightly wider than your shoulders; Hold a medicine ball with both hands and place it on the left hip;
2. Twist the torso to the right, slide the medicine ball diagonally across the body, and raise both arms above the head;
3. Return to the starting position and perform the same action on the other side of the body;
4. Complete a total of 3 groups, with 15 sessions per group (side).
Action 3: Flat Supported Passing
This movement can challenge the stability of the core muscle group and mobilize the entire abdominal area to participate in the exercise.
Method:
1. Stand in a high position supported by a flat plate and press the surface of the medicine ball with the palm of your right hand; Keep the body in a straight line from head to heel;
2. Mobilize the strength of the core muscle group and pass the medicine ball from the right hand to the left hand; Always maintain a stable flat support type;
3. Perform the same movement on the other side of the body;
4. Complete a total of 3 groups, with 15 sessions per group (side).
Action 4: Sit ups
Compared to traditional sit ups, using a medicinal ball to perform this movement increases resistance, which enhances the strength of the rectus abdominis muscle.
Method:
1. Lie flat on the ground, bend your knees, and place your feet flat on the ground; Hold the medicine ball with both hands and place it on your chest;
2. Mobilize the strength of the core muscle group, perform sit ups, and lean the chest against the knee; Throughout the entire movement, keep the medicine ball tightly attached to the chest;
3. Lower the upper body towards the ground and return to the starting position;
4. Complete a total of 3 groups, with 15 sessions per group.
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Fitness Equipment,
Gym Equipment,
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Cardio Equipment,
Commercial Treadmill,
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