How to Do
How to Do Seated Cable Twist on Ball
The seated cable twist on the ball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the seated cable twist on the ball.
Beginning
Beginning Standing Medicine Ball
1. Standing with your feet shoulder-width apart and the medicine ball straight above your head, perform the following exercises.
2. Bend at the hips and pound the medicine ball as hard as you can into the ground while keeping your arms extended.
3. Return to the starting position by picking up the medicine ball. Three sets of ten reps are required.
Movement
Standing Medicine Ball Movement
1. The medicine ball should start at the bottom left.
2. To start this movement, you need to get into a squat position. Knees slightly bent, butt back, lower back straight and not curved, and head in a neutral position facing straight ahead.
3. You will be moving the medicine ball so that it goes across your body.
4. To do this, pull away, twist your body and simultaneously come up from the squat position until you are facing slightly away from where you started.
5. Think of it as a diagonal line. The medicine ball starts at 7 o'clock and finishes at 1 o'clock. To finish the motion, come back from the top and reverse the motion to return to your original position. Count this as one repetition.
6. To work the opposite side, you will be facing the opposite way in the beginning, using the other arm, and twisting the opposite way.
Benefits
Standing Medicine Ball Benefits
The shoulders, triceps, glutes, back, and hamstrings are all engaged in this exercise, while the core redirects energy into the movement. In the end, this not only increases general strength and power, but it also raises heart rate, which improves cardiovascular health.
Exercise Aliases
Exercises With Medicine Ball, Medicine Ball Workouts.
