For versatility, portability and simplicity, it is difficult to beat the old -fashioned medicine ball. This difficult and robust fitness equipment has been praised as far as 1000 ECB For its alleged capacity to improve various aspects of health – hence the names medically inspired.
These former strength coaches were on something. The MED ball is an exceptionally adaptable form of resistance, and therefore an ideal means to increase the intensity of body weight movements as squatsThe slits, push upsAsset seated and leg legence.
Its spherical shape calls into question your handle and your kernel in an unusual manner. And for people accustomed to slow and methodical strength training movements, launching an object of five pounds against the wall can be a revelation of frustration which also builds physical form and explosive power.
How to choose the best medicine ball
If you have never done a medicine training session before, there are a few things you need to consider.
Material
Medicine balls can bounce back or not, and they can be on a soft or made from firm textured rubber. For this training, opt for a medicine ball with a soft side without rebound which can be used both as a medicine ball and a wall ball.
Weight
Medicine bullets can vary from 2 to 150 pounds, so what is the best weight of medicine? For this training, choose a medicine ball equal to around 5 to 10% of your body weight. (For a person of 160 pounds, who works on a ball of 8 to 16 pounds; for a person of 200 pounds, it is a 10 to 20 pounds.)
You may be tempted to choose a heavier weight, especially if you are a long -standing strength coach. But you are not looking for a difficult weight to lift – you are looking for something that you can launch at a maximum speed.
Training at 9 medicine movements
Browse the movements below for a quick and outdoor training session. If you run out of time, or if you want to add a cardio challenge – or both! – Perform the nine exercises as a circuit, resting at least between the exercises. Rest one to two minutes and repeat (if you wish) for a total of one to three laps.
1. Inverted puscue in Woodchop
- Hold on holding a chest ball of medicine.
- Make a long stride behind with your right foot, lowering the ball to your right hip.
- Keeping your chest straight, fold the two knees until your right knee is a few centimeters from the ground.
- Go back to the starting position, raising the medication in a diagonal line and on your left, ending with the ball above your left shoulder and your straight arms.
- Repeat the movement five times more (for a total of six repetitions), then repeat for six repetitions on the opposite side.
2. Wall ball
- Take around two feet in front of a wall of brick or concrete block with your feet of the hip width. Hold a shore of medicine with face to face and a wall ball in your hands at chest. Press your elbows in your side.
- By keeping the ball near your chest, pour into a squat until the fold of your hip is on your knees or below your knees – or as low as possible while maintaining a neutral spine.
- By keeping your chest, moving your body away from the floor and throwing the ball and forward, aimed at hitting a stain on the wall about eight feet from the ground.
- Catch the ball going down in your next representative and repeat for a total of eight rehearsals.
3. Med Ball Slam
- Choose a medicine ball that does not do bounce.
- Assume an athletic position, holding a chest ball of medicine. Lift the ball over your head.
- By keeping your tight nucleus, launch the medicine ball directly down as loud as possible, pulling your hips backwards when you swing your arms to snap the ball on the ground just in front of your feet.
- Squat to pick up the ball and return to the starting position. Repeat for a total of six repetitions.
4. Med Ball Squat at Rotational Press
- Assume an athletic position, holding a medicine ball at shoulder.
- Keep your chest lifted, your gaze forward and your elbows back, squat until your hips are lower than your knees (or as low as you can go without dropping your chest).
- When you go up, turn right when you press the Med ball above, lifting your left heel on the ground and turning your hips and shoulders like you.
- Go back to the starting position and repeat the movement, this time turning to your left. Repeat for a total of six repetitions on each side.
5. Rotating prence
- Keep your feet together, holding a light medina ball at the length of the arm in front of your chest.
- With your straight chest, make a long step forward with your right foot, folding the two knees at 90 degrees and dropping your left knee near the ground. Break.
- From the low position of the slit, turn your shoulders and arms to the right as far as you can, keeping your arms long and the Med ball at the chest height all the time.
- Return to the central position and move forward with your left foot, by gathering your feet again.
- Go forward with your left foot and repeat the movement, alternating the sides for a total of six repetitions per side.
6. Jet of the ball in aerial
- Hold a medicine ball at shoulder level.
- Crouching lightly, then explode upwards, pressing your arms above and throwing the ball as high as possible when you go up. (Stay away from the ball because it falls on the ground.)
- Choose the ball and repeat for six rehearsals.
7. Tan with side traction with divided sharing
- Stay with your left shoulder, a length of arms far from a brick or concrete wall (so the wall is on your left side). Hold a soft -facing medicine ball or a wall ball with both hands.
- Suppose a divided position slit – left foot forward, right foot back – with your two knees folded at around 90 degrees. Stack your front knee on your ankle and hang your rear knee a few centimeters above the ground.
- Bring the ball to your outdoor hip, then turn your chest and throw the ball against the strongest wall possible.
- Catch the ball on the rebound and immediately bring it back to your outdoor hip. Complete a total of six repetitions, then repeat the exercise on the opposite side (starting with your right shoulder turned towards the wall) for six repetitions.
8. Standing chest
- Holding a lounge of soft medicine or a wall ball in your hands at chest, hold at least three feet with a brick or concrete wall with your feet of shoulder width.
- Throw the ball into the strongest wall possible and catch it when it comes back.
- Continue throwing the ball into the wall and catch it. Repeat for six rehearsals.
9. MED shower push-ups
- Suppose a push-up position with your raised hands on a “diamond” medicine ball, with the tips of your thumbs and indexes face to face. Spread your feet largely for balance. (Note: This exercise requires a ton of shoulder and basic capacity, so if you cannot stabilize your body weight with both hands on the ball, opt for a regular thrust until you can work to that.)
- With your tight nucleus and glutes and your head in a neutral alignment, fold your arms and lower your torso to the medicine ball.
- Take a break in the low position and push yourself back to the starting position. Finish eight repetitions.
Can medical training help me lose weight?
The main use of medicine balls is to help you build energy, alias the ability to produce a force quickly.
Electrical training activates your muscle fibers with fast contraction – the same used when you sprint, jump and perform maximum elevators, and those with the most growth capacity. Thus, as strength training, Med Ball training can help you keep the muscles and become stronger.
If you perform medical exercises quickly, with minimal rest between them – as you will do in this training – you can also increase your heart rate, which will help you burn additional calories and can be part of an efficient weight loss program.
