Detailed introduction to 12 movements of wave speed ball training

Among the exercise equipment, the wave speed ball is a good equipment, and the wave speed ball is also a common equipment. At the same time, the benefits of the wave speed ball are also many. However, many people don’t know what the wave speed ball training movements are, and some people still know it. So, what are the 12 movements of the wave speed ball training? Let’s learn about it together!

Wave speed ball push-ups

This action evolved from traditional push-ups, which further tested the support of the shoulder joints and the stability of the torso. After completing the push-ups, you can do a knee lifting action.

Dead insect curls

This The movements are mainly trained to the deep muscles of the trunk, mainly supported by the lower back to stabilize, which has a great contribution to improving spinal stability and preventing sports injuries.

The instability of the wave speed ball can allow the erection spinal muscles to train the control ability of the deep muscles of the trunk while training the erection spinal muscles. Stop for a while when the peak contracts, and then slowly let go, and cannot use explosive force.

V-shaped folding and stretching

The buttocks are placed on the hemisphere to ensure the stability of the body, and the abdomen is curled slightly tightened. When the rectus abdomen contracts centrifugally, the torso is as close to the thigh as possible, the legs are curled up, and the centrifugal contracts slowly. Return.

V-shaped alternating twisting curls

The hips are placed on the hemisphere to ensure the stability of the body, tighten the transverse abdominal muscles to keep the body spreading and balanced, raise your arms over the top of your head, and straighten your legs. When exerting force, the body twists and one side of your arm is slanted forward and upward to try to touch the toes raised on the opposite side. The peak contracts and pauses for a moment, return to its original position, and do the same movements on the other side.

Stand on both legs and squats

Stand on the sphere, bend your knees slightly, raise your chest and raise your head, and extend your arms forward. Do static training, keep breathing at a constant speed for 45 seconds-60 seconds. You can also do dynamic training, on the sphere Do squat exercises, pay attention to inhale when standing up, keep your knees slightly bent and do not straighten when getting up.

Stand on one leg

Stand on one leg while playing, lift the knee joint on the other side, the thighs are parallel to the ground, and the arms on both sides naturally sag. Keep your body stable and not shaking when standing, and keep it in a stationary state for 45 seconds. You can also do dynamic training, do squat exercises on one leg while playing, pay attention to inhale when getting up, keep your knees slightly bent and do not straighten when getting up.

Stand on one leg on the sphere, lean over, keep your head, back and legs in a straight line, and the arms on both sides are spread equally. Support the legs to protect Keep slightly bent, keep your body still, persist for 45 seconds, and keep breathing at a constant speed during the process.

Wave speed ball squat

Squat is a trademark movement that trains our hip muscles and leg muscles. Whether it is girls or boys, when training in the gym, it is inevitable that the squat training exercise will be lifted. When we combine the squat movement with the wave speed ball, we will increase a lot of instability during training. This can greatly enhance the stability of our leg muscles and hip muscles, improve our core strength, and increase our ability to control the stability of our body.

Wave speed ball wave jump

As a common aerobic exercise, in addition to the fat loss caused by aerobic exercise, it also has a very significant effect on increasing training and cardiopulmonary function training. It is a relatively intense exercise. For people who are not very physically intensive, they may be very tired after doing a few movements. If wave jump and wave jump can not only increase the bonus of weight-bearing training, it also has a very significant improvement in improving our physical stability.

Wave speed ball alternating squats

If we only go through static training, This can easily lead to our boredom of daily training. At this time, we can combine wave speed balls and alternating squat positions to train. Through this alternating squat training, we can improve the vitality of our legs and hip muscles. Then slowly increase the speed of movement, which can also increase the endurance of our muscles. Place the wave speed ball flat on the ground and step on it with your feet. Then take a big step to one side and bend your feet 1 foot. Do a balanced exercise similar to a balanced exercise, raise your hands to maintain balance. Move up, and then put your feet back on the balance trainer. Change your legs and repeat the exercise.

Wave speed ball climbing 　　　Climbing is also a common movement. Through this exercise, the endurance of our muscles can not only be improved, but it is also of great help to shape the shape of the abdominal muscles, the back muscles and the gluteus muscles. During training, we should place the wave speed ball flat on the ground. Move our feet to the rubber dome and move them to the wooden board position. Make sure to place your hands above your shoulders. Pull 1 knee inward towards your chest, and then put it back on the ball. Change your feet and repeat this movement.

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