8 Medicine Ball Exercises to Unleash Your Muscle Strength

　　Although freehand fitness is convenient, sometimes the effect is limited after doing it for a long time, and you feel a little tired~ Then try a new taste to keep it fresh so that you can have the motivation to continue. exercise Keep it up! Slam Ball medicine ball (gravity ball) 8 exercises to train your muscle strength! Let your exercise have more variety and fun~

　　Medicine ball exercises:

　　1. Squat and throw high

　　One set of 3 reps, a total of 5 sets, and a 1-minute rest after each set.

　　Start in a standing position with your feet shoulder-width apart and a medicine ball between your feet.

　　Squat down, maintain the squatting position, pick up the ball, and lift the ball to your chest. Continue to move the ball to a 45-degree angle and throw it forward with both hands. At the same time, jump up. When you land, rush to the position where the ball landed. Then return to the starting position and repeat the action.

　　2. Smash the medicine ball

　　One set of 3 reps, a total of 5 sets, and a 1-minute rest after each set.

　　Start in a standing position with your feet shoulder-width apart and a medicine ball between your feet.

　　Squat down and pick up the ball, then stand up straight, hold the ball with both hands and lift it up, keeping the ball above and behind your head, then push your hips back hard, and use the strength of your core muscles to throw the ball to the floor.

　　3. Lunge and chest pass

　　Do 3 reps on each foot for a total of 5 sets.

　　Start in a standing position with your feet together and the ball held in front of your chest.

　　Step your right foot back into a lunge, and at the same time throw the medicine ball forward (throw it to your partner if you are working together). Then switch legs and repeat.

　　4. Russian twist

　　One set of 3 laps, a total of 50 sets, with a 30-second rest between each set.

　　First, sit on the ground with your knees slightly bent, and then tilt your body back about 45 degrees.

　　Place the ball behind the right hip, then turn your upper body back to hold the ball with both hands, and place the ball behind the left hip. At the same time, try to keep your chest up, don't hunch your back, and maintain a natural curve.

　　5. Lunge pass

　　Do 3 reps on each foot for a total of 5 sets.

　　Start the movement by stepping forward with your right foot in a lunge, turning your torso to the side and holding the ball in front of your body.

　　Step forward with your left foot, turn your body straight forward, and throw the ball forward (or your partner) with force. Maintain the position until the ball bounces back (you can face the wall) or wait for your partner to throw the ball back to you.

　　6. One-Leg Romanian Deadlift

　　One set of 3 reps, for a total of 8 sets.

　　Start in a standing position with your knees slightly bent and hold the ball in front of your chest.

　　Lift your right foot back and lean forward at the same time, leaving only your left foot standing and your torso and right foot forming a straight line. Then hold the ball with both hands and let the ball touch the ground. Pause and then return to the starting position.

　　Advanced moves.

　　7. Squat down and smash the medicine ball

　　One set of 3 times, for a total of 8 sets.

　　Start in a standing position with your feet shoulder-width apart and your hands straight up to hold the ball above your head.

　　Keep your hands straight while squatting deeply, and then slowly return to the standing position from the squatting position. When you are fully standing, throw the ball to the wall (or to your partner).

　　8. Medicine Ball Side Plank

　　30 seconds on each side, repeat 3 times, rest for 30 seconds when switching sides.

　　In the side bridge preparation position (as shown in the picture, just put an extra medicine ball under your feet), lie on your side and support your upper body with your elbows, directly under your shoulders, and put the ball under your feet. Then lift your hips upward so that your body is in a straight line. Hold it for 30 seconds and then slowly lower your hips. Then switch sides and repeat the action.