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4 medicine ball abdominal muscle high-intensity training exercises, sweating core training

Medicine ball is a very good fitness equipment, although many people in China do not know it. But abroad, its training effect has been recognized by many people. We now pay more attention to training the abdominal muscles. In addition to bare-hand training, we can also use medicine balls to train. So what do you know about the high-intensity exercises of the medicine ball abdominal muscles? Let's take a look at the fitness equipment!

 

4 high-intensity training exercises for the medicine ball abdominal muscles

 

   training action 1

Lie on your back on the ground with your legs bent and knees, put a soft medicine ball between your legs and knees, lift your upper body up and sit up, while making fists with both hands, hit the medicine ball firmly and quickly once, and then lie your upper body back on the ground . Train 15 times.

 

   training action 2

   Lie on the ground with knees bent, support the ground with your left foot, raise your right leg with knee flexion and hip flexion 90 degrees, and then push your hips up so that your shoulders, waist and thighs are in a straight line, tighten your abdomen and core. Hold a soft medicine ball with both hands and hold it in front of your chest, and then push the medicine ball toward the ceiling with your straight arms. After catching the falling medicine ball with your hands, bend your elbows to your chest. Train 12 times on each side.

 

4 high-intensity training exercises for the medicine ball abdominal muscles

 

   training action 3

Bend your knees to the ground, hold a soft medicine ball in your hands, bend your knees and raise your legs, straighten your right leg (always keep it in the air), turn your body to the right while holding the medicine ball in your hands, and then turn your body to the left. When the body is twisted to the left, force the medicine ball with both hands to the ground, and at the same time bend the right leg and straighten the left leg. Pay attention that the legs always remain suspended. Train 10 times on each side.

 

   training action 4

Lie on the ground, bend your knees and hips at 90°, your thighs are perpendicular to the ground, and your calves are level with the ground. Then raise your arms straight with your hands, and your arms are perpendicular to the ground. Put one between your raised knees and your arms. Soft medicine ball, and then alternately straighten and lower your legs. Be careful not to put your legs on the ground, and always keep them in the air. Train 15 times on each side.


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