Among the exercise equipment, the wave speed ball is a good piece of equipment, and the wave speed ball is also a common equipment. At the same time, the wave speed ball also has many benefits, but Many people don’t know what the waveball training moves are, but some people do. So, what are the 12 movements of wave speed ball training? Let’s find out together below!
Push-ups with ball speed
This action evolved from the traditional push-up. It further tests the support of the shoulder joint and the stability of the trunk. After completing the push-up, do a knee-raising movement.
Dead bug belly roll
This action mainly trains the deep muscles of the trunk, which is mainly supported by the lower back for stability. It has a great contribution to improving the stability of the spine and preventing sports injuries.
Lie prone and rise from both ends
The instability of the wave speed ball allows you to train the erector spinae muscles while also training the control ability of the deep muscles of the trunk. During the peak contraction, pause for a while, and then slowly lower it, without using explosive force.
V-shaped folding and stretching
Place your hips on the hemisphere to ensure body stability, and curl your abdomen slightly. When the rectus abdominis contracts concentrically, the trunk is as close to the thighs as possible, the legs are curled up, and the eccentric contraction is slowly returned.
V-shaped alternating twisting abdominal crunches
Place your hips on the hemisphere to ensure body stability, tighten the transversus abdominis to keep your body open and balanced, raise your arms above your head, and straighten your legs. When exerting force, twist the body and move one arm diagonally forward and upward, trying to touch the toes on the opposite side that are raised at the same time. Pause at the top of the contraction, return to the original position, and do the same action on the other side.
Stand and squat with both legs
Stand with your feet on the ball, bend your knees slightly, lift your chest and raise your head, and extend your arms forward. Do static training and maintain a steady breathing rate for 45 to 60 seconds. You can also do dynamic training, such as squatting exercises on a ball. Pay attention to inhaling when you stand up, and keep your knee joints slightly bent and not straight when you stand up.
Standing on one leg
Stand on one foot, lift the knee joint on the other side, the thigh is parallel to the ground, and the arms on both sides hang naturally. Keep your body stable without shaking when standing, and stay still for 45 seconds. You can also do dynamic training, such as squatting on one leg while playing. Pay attention to inhaling when standing up, and keep your knee joints slightly bent and not straight when you stand up.
One-legged swallow balance
Stand on one foot on the ball, lean over, keep your head, back and legs in a straight line, and spread your arms on both sides equally. Keep the supporting leg slightly bent, keep the body still, hold for 45 seconds, and maintain a steady breathing during the process.
Wave ball squat
Squats are an iconic movement for training our buttocks and leg muscles. Whether girls or boys, when training in the gym, they will inevitably use squats as a training movement. When we combine squats with wave balls, a lot of instability will be added 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 body stability.
Wave speed ball burpee
As a common aerobic exercise, burpees not only reduce fat by aerobic exercise, but also play a very significant role in increasing training and cardiopulmonary function training. It is a relatively intense exercise. For people who are not very physically fit, they may become very tired after doing a few movements. If the burpee is combined with the wave speed ball, it will not only add a weight-bearing training effect bonus, but it will also significantly improve our body stability.
Alternating Wave Squats
If we only train statically, it will easily cause us to feel bored with daily training. At this time, we can combine wave speed balls and alternating squat positions for training. Through this alternating squatting posture training, we can improve the vitality of our leg muscles and buttocks muscles. Then slowly increase the exercise speed, which can also increase the endurance of our muscles. Place the wave ball flat on the ground and step on it with both feet. Then take a large step to the side, bending your feet 1 foot. Do something similar to a balancing exercise, raising your hands to maintain balance. Move up and place your feet back on the balance trainer. Switch legs and repeat.
Bosu ball mountain climbing
Hill-climbing is also a relatively common action. Training with this action can not only improve the endurance of our muscles, but it can also be of great help in shaping the shape of our abdominal muscles, back muscles, and gluteal muscles. During training, we need to place the wave ball flat on the ground. Move your feet over the rubber dome into plank position. Make sure your hands are above your shoulders. Pull 1 knee inward toward your chest and return it to the ball. Repeat this action while changing feet.
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