Medicine balls are heavy balls that vary in diameter, usually around 23-30 cm in size. These balls vary in weight, from 2 kg to 20 kg.
Do you know Svargans? If the Medicine Ball can help increase strength, flexibility, as well as make us feel healthier and stronger, you know. So, Svarga, there are some tips for practicing using a medicine ball.
1. Rocking Stand Up
- Do a half roll back while holding the medicine ball and positioning the medicine ball
in your belly.
- Then position your body in a standing position.
- This movement can be done for 12-15 repetitions
2. Russian Twists
- Sit on the floor with your knees bent and your feet flat.
- Hold a medicine ball at chest level with both hands.
- Keeping your hips straight and your core engaged, rotate your torso to drive the ball toward the floor on the outside of your right hip.
- Drive the ball to the other side, touching the floor outside the left hip.
- This movement can be done for 12-15 repetitions
3. Sit Ups
- Lie face down on the floor while holding the medicine ball to your chest with both hands.
- Use your core muscles to swing your torso, holding the ball up.
- Lower the body and the ball to start the movement again.
- This movement can be done for 12-15 repetitions
4. Leg Raises
- Lie down while holding the medicine ball in a straight up position
- Lift your legs straight up
- Swing both legs up and down
- This movement can be done for 12-15 repetitions
However, before starting medicine ball exercises, be sure to warm up and stretch sufficiently to avoid injury. Also, consult a trainer or doctor before starting a new exercise, especially if you have certain health problems.
During practice, Svargans!
