Those who like to sweat profusely in the gym must be very familiar with the equipment there. Trainers who regularly perform aerobic exercise should also be familiar with medicine balls. In aerobic training, medicine balls are frequently used equipment. With its help, we can do a wide variety of exercises, and they are also more interesting. Today, let’s take a look at what medicine ball aerobic training exercises are. If you also want to use medicine balls to exercise, you might as well try to learn them.

Action 1: Squat and high throw

There are many weights of medicine balls. For safety reasons, first of all, we must choose a medicine ball that suits us. Especially for exercises such as squats and high throws, it is recommended to choose a medicine ball with a smaller weight. When we start doing it, we need to stand with our feet the same width as our shoulders, then squat down first, then hold the ball and lift it to our chest, and then throw our hands forward at a 45° angle. You can throw it to a wall, which will help us catch the ball, and then continue squatting and throwing the ball upwards.

Action 2: Smash the ball on the ground

The difference from squatting and high throwing is that it is easier to hit the ball on the ground. First, we also need to squat deeply, then pick up the ball and stand up, then hold the ball with both hands and lift it upward until it is above the head. The back position and then slamming the ball towards the ground can be a good exercise for our core strength. When hitting the ball on the ground, choose a relatively large sports venue and be careful not to hit people around you. Do five exercises per group, and you can do five groups every day.

Action Three: Russian Twist

We can also do Russian twists with the help of a medicine ball. First of all, the standard Russian twist is that after we stand up, our hands should be kept parallel to the ground. In order to make the training more effective, we can use a medicine ball to achieve it. Holding the ball with both hands and doing a Russian twist is also a good and useful way. Oxygen training method, insisted on for twenty minutes every day, can effectively reduce fat and make our body shape better.