Fitness Solid ball: A piece of equipment used for fitness training, usually made of high-strength rubber and filled with counterweight particles ranging in weight from 1 kg to tens of kg. Here's how:

Features: It has a certain degree of elasticity, and it will not have a great deformation and rebound like an inflatable ball, which is called "soft dumbbell" and can be practiced in a variety of ways, such as hitting the ground and throwing.

Training benefits: can provide whole-body exercise, in the exercise process can mobilize shoulder, arm, back, core and other muscle groups, help to enhance strength and explosive power; The explosive power and agility of the body can be developed through the dynamic smashing and throwing movements. During slam ball, the body needs to be stabilized to strengthen core muscles, improve balance, coordination, and functional strength.

Common practice actions: including hands raised above the head after the ball hit the ground; There is also standing by the wall or cooperating with a partner, the ball rotates sideways and throws hard to the wall or partner. And a combination of burpees and smashing the ball, do a push-up, jump up, pick up a solid ball and hit the ground, and then repeat the movement, which can raise the heart rate, but also build strength and explosive power.