Everyone knows a small yellow ball that is used for playing tennis. Everyone noticed how tight and tough he was, but at the same time completely light. It is ideal for playing tennis, but it can be used for other purposes. A tennis ball may well act as an independent apparatus for physical exercises at home. The main thing is to be creative.
How does a tennis ball work?
It is difficult to imagine this ball as a sports equipment, as it is extremely small in size, does not have flexibility or any other qualities that could be useful in training. Many may recall their school years and think that this projectile can be used to practice throwing, but this has long been outdated. Moreover, throwing is a rather highly specialized discipline that is not suitable for general activities, especially at home. Surprisingly, a tennis ball (simulator) becomes useful in personal training precisely because of its rigidity. How can it be used to develop certain muscle groups?
Chest muscle training
A tennis ball can be an excellent tool for everyday home workouts. Be sure to include exercises with him in your exercise or other set of exercises. With it, you can great work out and strengthen the muscles of the chest. There are several exercises for this. In the first variety, it is necessary to become even, with your feet shoulder-width apart, and raise your hands, each of which should contain one tennis ball. The elbows should look outward, slightly to the sides, and the hands with the balls should be in the area of the shoulders. In order to work on the muscles of the chest, you need to squeeze the balls, maintaining a constant rhythm. In another kind of exercise, you only need one ball. The stance remains the same, but this time the hands must be brought together in the chest area, between the palms to hold the ball and squeeze it with all the force. These exercises contribute to the development of the pectoral muscles and keeping it in good shape.
Hip Muscle Exercises
Also, a tennis ball can be beneficial in training designed to develop the thigh muscles. There are several exercises for which you will not need anything other than the ball itself. The first exercise involves both the thigh muscles and the abs muscles. To do this, you need to lie on the floor, spread your arms to the sides and put on the floor, and raise your legs, bending at the knees, and the hips and torso should form an angle of 90 degrees. The ball must be clamped between the knees and tilt them in one direction, while the head and body should be directed to the other. It is important that the blade does not come off the floor. The resulting position must be fixed, hold out for a few seconds, then return to its original position and repeat the exercise in the opposite direction. Another exercise is much simpler - you need to sit on a chair and hold the ball between your knees. The essence of the exercise is to squeeze the ball as much as possible with your knees and hold it in this position for as long as possible. It is not necessary to strive to make a larger number of contractions, but to ensure that one compression lasts as long as possible. Any balls are suitable for exercise, but Head tennis balls have the highest quality and best reputation.