For skills, transportation and simplicity, it is difficult to overcome the old school medicine ball. This harsh and broken part of fitness equipment was rated at 1000 BC BC for its supposed ability to improve various aspects of health-so the name inspired by medicine.
Those ancient force coaches were for something. The medie ball is an extremely adaptable form of resistance, and thus an ideal way to increase the intensity of body weight movements such as squats, lunges, push-ups, ups and feet.
Its spherical form challenges your control and essence in unusual ways. And for people who are accustomed to slow down and the methods of strength training, throwing a five -pound object against the wall can be a discovery that emits the frustration that also builds fitness and explosive power.
How to choose the best ball of medicine
If you haven’t done a drug ball drill before, there are some things to consider.
mATERIALS
Medication balls may or may not jump, and they can be biased soft or made of hard, textured tires. For this drill, choose a ball of biased mild medicine without flatulence that can be used as a drug ball and a wall ball.
Weight
Medication balls can range from 2 to 150 pounds, so what is the best weight of the medication ball? For this exercise, choose a ball of medicine that is equal to about 5 to 10 percent of your body weight. (For a person with 160 pounds, operating with a ball 8- to 16 pounds; for a person with 200 pounds, this is a 10- to 20 pound.)
You can be tempted to choose a heavier weight, especially if you are a long -term 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 -moving medication ball drill
Run through the movements below for a quick, full -body, full -body exercise. If you are short in time, or you want to add a cardio challenge – or both! – Perform all nine exercises as a district, at least resting between exercises. Rest one to two minutes, and repeat (if you wish) for a total of one to three rounds.
1
- Stay holding a drug in the chest height.
- Make a long step back with your right foot, lowering the ball toward your right hip.
- Holding your chest standing, bend both knees until the right knee is a couple inch from the floor.
- Return to the starting position, raising the ball of the medication on a diagonal line up and on the left, ending with the ball over your left shoulder and arms straight.
- Repeat the movement five times (for a total of six reps), then repeat for six repetitions on the opposite side.
2. The wall of the wall
- Stand about two meters in front of a brick block or cinder block with your legs with hip width away. Keep a ball of mild medication or wall ball between your hands at chest height. Squeeze the elbows on your sides.
- Keeping the ball near your chest, dip it in a meeting until the hip wrinkle is on or below your knees – or as low as you can while holding a neutral spine.
- Holding your chest up, push your body away from the floor and toss the ball up and forward, aiming to hit a place on the wall about eight meters from the ground.
- Catch the ball as you go down to your next rep and repeat for eight reps in total.
3 with ball sludge
- Choose a drug ball that do not bounce.
- Suppose an athletic attitude, holding a drug ball in the chest height. Raise the ball above.
- Keeping your core tight, toss the medicine ball straight as far as you can, shooting your hips back as you swing your arms down to slam the ball on the floor just in front of your feet.
- Squat to get the ball and return to the starting position. Repeat for a total of six repetitions.
4.
- Suppose an athletic attitude, holding a drug ball in shoulder height.
- Keeping your chest up, your look forward and your elbows went inside, slam down until your hips are lower than your knees (or as low as you can go without falling chest).
- As you stand back, rotate right as you press the medie ball up, raising your left heel from the floor and rotating the buttocks and shoulders as you do.
- Return to the starting position and repeat the movement, this time by rotating to the left. Repeat for a total of six repetitions on each side.
5. Rotating bark on the foot
- Stand with your feet together, holding a light medical ball on the length of the arm in front of your chest.
- With your right chest, take a long step forward with your right foot, bending both knees 90 degrees and throwing the left knee near the ground. Pause
- From the low moisture position, rotate the shoulders and arms to the right as much as you can, keeping your arms long and the medie ball at the height of the chest all the time.
- Return to the center position and go forward with the left foot, joining the legs again.
- Step forward with the left foot and repeat the movement, alternating the sides for a total of six reps on one side.
6. Throws the ball of the upper medie
- Keep a drug ball in shoulder height.
- Crouch a little, then exploded up, pressing your arms up and throwing the ball as high as you can when you go out. (Stay clean from the ball while falling on the floor.)
- Select the ball up and repeat for six repetitions.
7.
- Stand with your left shoulder a wing length away from a brick or cinder block wall (so the wall is on your left side). Keep a one -sided medicine or wall ball with both hands.
- Suppose a lick of partition-left front, right foot back-with both your knees bent at about 90 degrees. Stack your front knee over the ankle and hover the back knee a few inches over the floor.
- Bring the ball to your outer hip, then twist your cake and toss the ball into the wall as much as possible.
- Catch the ball in return and immediately return it to your outer hip. Wrap a total of six reps, then repeat the exercise on the opposite side (starting with your right shoulder turned to the wall) for six reps.
8.
- Keeping a soft ball of medicine or ball on the wall between your hands at chest height, stay at least three meters away from a brick wall or roof with your shoulder width.
- Pour the ball into the wall as much as possible and grab it on its return.
- Continue to throw the ball into the wall and grab it. Repeat for six repetitions.
9.
- Suppose a push position with your hands raised in a drug ball in a “diamond” shape, with the tips of the fingers and fingers of the index facing each other. Spread your wide balance legs. (Note: This exercise requires a ton of shoulder and essential ability, so if you are unable to stabilize your body weight with both hands on the ball, choose a regular push until you can work up to this.)
- With your essence and narrow glutes and your head in neutral stretch, bend your arms and lower your arm toward the ball of the medicine.
- Rest in the low position and push yourself back to the starting position. Complete eight repetitions.
Can a ball workout help me lose weight?
The primary use of medication balls is to help you build power, like the ability to produce strength quickly.
Energy training activates your fast muscle fibers-the same ones used when sprint, jump and perform maximum lifts, and those with the highest capacity for growth. So, like strength drill, Med MED drills can help you keep your muscles and become stronger.
If you perform medication ball exercises quickly, with minimal rest between them-as you will in this exercise-you can also get your heartbeat, which will help you burn extra calories and may be part of an effective weight loss program.
