Among the training equipment, wave speed ball is one of the best equipment, and wave speed ball is also one of the most common equipment. At the same time, the functions and benefits of wave speed ball There are many, but many people don’t know the functions and benefits of wave speed balls. So, what are the functions and benefits of wave speed balls? Let’s learn about the wave speed ball together!
The functions and benefits of wave speed balls
Using the wave speed ball to perform movements requires a higher level of balance due to the instability of the ball surface, and the value of the wave speed ball lies in its ability to test the core muscles. People with strong core strength will have a better sense of balance and stability, and have stronger control, which will lead to good performance when doing any training. In addition, regular exercise with a wave ball can also make the muscle lines more coordinated.
Pose ball training movements
1. Action 1: Place your hands on both ends of the hemisphere, then place your feet on the ground so that your body is in a straight line. The arms are slightly bent and the elbow joints are pointed slightly outward. Bend your arms, sink into your body, straighten your arms, and slowly return to support. Repeat the action.
2. Action 2: Spread your feet, slightly shrink your shoulders, and stand on the wave ball hemisphere. Bend your knees slightly and lean your body slightly forward. Hold the dumbbells in both hands and place them naturally at your sides. Slowly lift the dumbbells until your upper arms rest in a horizontal position. Slow down and resume the initial movement. Note that the elbows should be clamped throughout the movement.
3. Action 3: Spread your feet slightly wider than your hips, bend your knees slightly, and stand on the wave ball hemisphere. Place your hands on your waist or chest, bend your knees and squat down slowly. Try to keep your thighs parallel to the ground. The thigh and calf are 90 degrees. Pay attention to the entire exercise process, keep your abdominal muscles tight, squat down, and do not let your knees go past your toes.
Precautions for wave speed ball
Do static training and maintain a steady breathing rate for 45 to 60 seconds. Dynamic training can also be done, with the spherical surface as the center and the angle of the trunk changing up and down. When going down, the torso should be parallel to the ground, and when going up, the torso and thighs should be at a 90-degree angle. Pay attention to exhale when going up and inhale when going down. 2 to 4 seconds for downwards and 2 to 4 seconds for middle.
Although there are few exercises to do with the wave ball and it is relatively simple, maintaining balance is a difficult point. Everyone is exercisingYou must always concentrate and try to control your muscles. Only in this way can more muscle fibers be exercised, making our body more coordinated and tight, and looking slimmer.