Find out with here everything about Pikes with medicine ball.
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In this article we are going to show you how to make pikes with medicine ball:
To perform pikes with medicine ball lying on the floor with stretched legs and hands on the medicine ball, lift simultanously arms and legs taking ball to feet.
Step by step
- In a face-up position, with extended arms and legs alongside body, take the ball in your hands.
- Raise arms and legs vertically at the same time until ball and hands meet.
- Return to original position.
Raise simultaneously arms and legs
Thrust trunk forward to elevate medicine ball.
Elevate arms and legs quickly and lower slowly
To perform a pike with medicine ball, stretch supine position with extended legs and a medicine ball over your head, with extended arms.
Without flexing arms or legs, raise them at the same time until feet come in contact with ball.
Lower to initial position.
This is a repetition of pike with medicine ball.
Basic Muscles Explanation
The long and fine abdominal rectus goes vertically along the abdominal wall, starting in the pubic bone and ending in the cartilage of the fifth, sixth and seventh ribs and the breastbone. The two halves are separated by a tendinosus parallel band, crossed by three tendinosus lines that give the characteristical divisions in a defined middle section.
Muscles & Joint Actions
The major rectus participates in hip flexions and any of its variations, in this case the hip flexion.
Abdominals are beneficial in bodybuilding and fitness in general to obtain a strong and well developed stomach. Abdominals play an important part in spine flexions and in actions such as in gymnastics, trampoline jumps, wrestling and martial arts. Abdominals are also very useful in some sport activities like pitching and batting in baseball, soccer throw-ins, shot-puts, javeline throwing (golf and boxing).
Also Pike can be done only with hands without weights.
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