It is difficult for versatility, portability and simplicity to beat the old school Medicine. This hard and robust fitness equipment was poured back as far as 1000 BC Born For its alleged ability to improve different aspects of health, the medically inspired name.
These old strength trainers had something. The Med Ball is an exceptionally adaptable form of resistance and thus an ideal way to increase the intensity of body weight movements like SquatPresent RashPresent Push -upsSit-ups, and Leg increased.
Its spherical shape turns out theirs Handle And core in an unusual way. And for people who are used to being slow and methodical Strength training Movements that throw a five-pound object against the wall can be a frustration-free revelation that also builds fitness and explosive strength.
How to select the best medicine ball
If you have never carried out a medical ball training, you have to take some things into account.
material
Medicine balls can bounce or not and they can be made soft or from solid, structured rubber. Choose for this training for a soft medical ball without jumping, which can be used as a medicine ball and as a wall.
Weight
Medicine balls can range between £ 150. So what is the best medicine ball weight? Choose a medicine ball for this training that corresponds to about 5 to 10 percent of your body weight. (For a 160 pound person who corresponds to an 8 to 16 pound ball; for a 200 pound person, this is a 10 to 20 pound.)
You may be tried to choose a heavier weight, especially if you are a long -standing strength trainer. But you are not looking for a weight that is difficult to lift – you are looking for something you can throw at maximum speed.
9-miese Medicine Ball Training
Run the movements below to get quick training for full-body medical ball ball. If you don’t have time or want to add a cardio challenge – or both! – Lead all nine exercises as circuitMinimal between the exercises. Rest a total of one to three rounds for a minute to two minutes and repeat (if desired).
1. Return in Woodchop vice versa
- Hold a medicine ball in the chest height.
- Take a long step back with your right foot and lower the ball towards your right hip.
- Keep your upper body upright and bend both knees until your right knee is a few centimeters away from the floor.
- Return to the starting position, lift the medicine ball in a diagonal line -up and to your left side with the ball above your left shoulder and arms.
- Repeat the movement five times (for a total of six repetitions) and then repeat for six repetitions on the opposite side.
2. Wallball
- Squire about two foot in front of a brick or ash-block wall with the hip width of your feet. Hold a soft medical ball or a wall ball between your hands in the chest height. Press your elbows into your sides.
- Hold the ball near your chest and sink into a crouch until the fold of your hip is on or under your knees – or as low as possible while you get a neutral spine.
- Keep your chest up, push your body away from the floor and throw the ball up and forward to hit a point on the wall that is about eight feet from the ground.
- Catch the ball while descending in your next repetition representative and repeat for a total of eight repetitions.
3. With ball sludge
- Choose a medicine ball that not plump.
- Take a sporty attitude and keep a medicine ball in the chest height. Lift the ball over us.
- Hold yours CoreThrow the medicine ball down as hard as possible and shoot your hips back while swing your arms down to hit the ball on the floor right in front of your feet.
- Shatter to absorb the ball and return to the starting position. Repeat for a total of six repetitions.
4. Med Ball crouched for the rotation press
- Take a sporting attitude and keep a medicine ball in the shoulder height.
- Keep your chest up, your eyes to the front and your elbows hidden, crouch down until your hips are lower than your knees (or as low as possible without dropping your chest).
- When you stand up again, turn right as you press the med ball over us, lift your left heel off the floor and rotate your hips and shoulders like you.
- Return to the starting position and repeat the move. This time turns to the left. Repeat on each page for a total of six repetitions.
5. Rotation hiking
- Put together with your feet and hold a light med ball in front of your chest.
- Take a long step forward with your upper body with your right foot, bend both knees 90 degrees and drop your left knee close to the floor. Pause.
- Turn from the low position of the lunge as far as possible to the right to the right and keep your arms long and the med ball over the chest height all the time.
- Return to the middle position and step forward with your left foot and bring your feet back together.
- Pass with your left foot and repeat the movement, change the pages for a total of six repetitions per side.
6. Overhead med Ball throw
- Hold a medicine ball in the shoulder height.
- Squeeze easily, then explode up, press your arms over your head and throw the ball as high as possible when you get up. (Stay away from the ball when he falls to the ground.)
- Take the ball up and repeat for six repetitions.
7. Lateral button
- Stand your left shoulder with an arm length of a brick or ash-block wall (so that the wall lies on the left). Hold a soft medicine ball or a wall ball with both hands.
- Take a split-stance-lunge on-link foot forward, right foot back-with both knees at about 90 degrees. Stack your anterior knee over your ankle and float the back nose a few centimeters above the ground.
- Bring the ball to your outer hip, turn your upper body and throw the ball against the wall as hard as possible.
- Start the ball at the rebound and immediately bring it back to your outer hip. Complete a total of six repetitions and then repeat the drill on the opposite side (starting with your right shoulder to the wall) for six repetitions.
8. Standing breastpass
- Hold a soft medicine ball or wall ball between your hands in the chest height and stand at least three feet from a brick or cinder block wall, with your feet being shoulder width apart.
- Throw the ball into the wall as hard as possible and catch it on his return.
- Throw the ball further into the wall and catch it. Repeat for six repetitions.
9. Med Ball Push-up
- Take a push-up position, with your hands on a medical ball in a “diamond” shape and the tips of your thumb and index finger face each other. Spread your feet for the balance. (Note: This exercise requires a lot of shoulder and core.
- Bend your arms and lower your upper body towards the medical ball.
- Take a break in the low position and push yourself back into the starting position. Perform eight repetitions.
Can Medicine Ball training help me to lose weight?
The primary use of medicine balls is to help them build up strength, also known as the ability to quickly produce strength.
The power training activates you Fast twitching muscle fibers – The same are used when they sprintPresent jumpAnd carry out maximum elevators and those with the greatest growth capacity. So you can help like strength training with med ball workouts to hold onto the muscles and become stronger.
If you carry out medical ball exercises quickly, with minimal calm between you – as you do in this training – you can also increase your heart rate, which helps you Burn additional calories And can be part of an effective weight loss program.
