The medicine ball because of its own heavy weight, resulting in many people in the use of the medicine ball either fall or smash, after all, this bulky medicine ball is still very flexible. It looks thick and heavy it is actually to summarize the very old training equipment, but also the source of gaining muscle strength, which is very important for fitness! So, want to gain muscle or make their muscles stronger, in addition to specific, medicine ball training is your only choice.

In addition to the most basic smash, drop, throw, in fact, can be used as the same weight-bearing equipment as dumbbells or kettlebells, and because the medicine ball is in the shape of a sphere, so hold the ball in your hand no matter which part of the body is moved to lift, you can make your body get a sense of balance and weight-bearing power! So, looks very ordinary, the name sounds very strange medicine ball, when you learn about it, maybe you will be more and more inseparable from this bulky medicine ball!

To get a tight and beautiful muscle line body, especially for women, without strength training, these will only be fantasy, because for the fitness thing, you must be personally through their own efforts to get what you want.

Without constant muscle strength training, it's impossible to get in shape! So, in case you don't like to lift iron or kettlebells, try a medicine ball with fixed optional weights first!

The next few medicine ball strength training, is not difficult, insist on doing a few sets, feel your muscle soreness!

1. Seated medicine ball single arm raise (4 sets * 20 reps)

First of all, find a bench with your knee joint, sit on the bench after the upper body to remain upright, head up and eyes level in front, first right hand bent elbow palm holding the ball on the side of the body, and then the core tightened, the medicine ball will be lifted to the top of the head while holding the ball in the left hand to assist, that is, both hands holding the medicine ball in the top of the head, look up at the direction and position of the medicine ball, and then the medicine ball transition to the left hand, the left arm bent elbow after the forearm and the ground parallel to the big arm hammer after holding the medicine ball on the left side of the body.

2. Medicine ball single arm raise (4 sets * 20 times)

This movement you need to find a medicine ball and a fitness ball, first bend your knees and hips to sit on the top of the fitness ball, the upper body remains upright, head up while the entire body and fitness ball to maintain stability, the core tightened, the right hand holds the medicine ball on the right side of the body, the big arm close to the body, the small arm and the big arm vertical parallel to the ground. Then lift the ball to the upper right side of the position, but the arm is not necessarily completely straight, and then slowly put it back to the starting position. Repeat 20 times on one side and then switch to the other side, 20 times on each side as a group. Total 4 groups.

3. Seated medicine ball triceps curls (4 sets * 20 times)

First find the same height as the knee joint bench after sitting on the bench, the upper body remains upright and vertical to the ground, head up, chest tight, eyes flat in front, hands holding the medicine ball up to stop the top of the head directly above, arms straight. After the core tightened, arms bent elbows small arms to the back of the body bent elbows, large arms remain against the side of the ear and the ground perpendicular, feel the triceps force to make the muscle contraction feeling, pay attention to adjust your breathing and the rhythm of the movement.

4. Clamp medicine ball body turn exercise (4 sets × 20 times)

First of all, after finding the yoga ball and medicine ball, after lying on your back on a clean floor or soft yoga mat, bend your legs at the knees, place your lower calf ankle and heel position on the top of the swiss ball, open your feet about a shoulder-width distance, make your legs vertical, then hold the swiss ball on the inside of your knees, and place your arms naturally open on both sides of your body. After the core tightened, the upper body remains motionless, the lower body rotates to the right, the legs with the swiss ball to the right side of the rolling direction, and then return to the starting position, the legs to force do not let the weight between the knees required to fall, adjust your breathing and exercise rhythm, go!