Anti-stretch core strength training: medicine ball promotion

Use medicine balls to conduct core strength training!

Medicine balls can be called gravity balls or fitness balls. They can strengthen core muscle groups, and can also enhance muscle endurance, explosiveness, coordination or basic physical fitness. They are a training tool suitable for men, women, young and old. 　　　Medicine balls are implemented! This action is similar to abdominal muscle wheel training! It can train our spine anti-stretch core strength!

Recommended reading: Core strength training - Anti-stretch core strength training

Movement requirements: Tighten the core, resist external forces to prevent superextendon, especially lumbar spine superextendon. Anti-superextendon is an important part of developing core, lumbar spine and pelvic stability.

Movement description:

Kneel on the cushion. Push-up posture with both hands stretched out to the medicine ball (It is recommended that the medicine ball be used with medium hard medicine balls), tighten the abdomen, tighten the buttocks, and keep the spine neutral! The torso is stable!

Rely on the rolling of the medicine ball, slowly pushing out the body. Push forward! Once it reaches the lowest point, hold for 1 second, then roll and retract, support the body, and return to the starting position.

Note: 　　Medicine ball promotion is an equal length contraction (static contraction), that is, during the movement, the core muscles are maintained in a tightening state (maintaining the stability of the spine) and will not be lengthened or shortened, so when your torso has any flexion and extension, you have done it wrong

When crawling forward, you must move forward and stabilize the torso while remembering not to collapse your waist and arch your back

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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