Training of full medicine Bodily

For diversity, transmission, and simplicity, it is difficult to overcome the old school Medicine. This difficult and joyful piece of fitness equipment was described as much as it appeared 1000 BC Its alleged ability to improve various aspects of health-and the name inspired by a medical point of view.

These old coaches were on something. The medium ball is an exceptional form of resistance, and therefore an ideal way to increase the intensity of body weight movements such as Squattingand Stabsand Payment operationsSit -ins, and Stem.

Its spherical shape challenges control And core in unusual ways. For people who are accustomed to slowing down and systematically Power Training The movements can be, and throwing a five -pound object on the wall as a revelation that also release frustration that also builds physical fitness and explosive strength.

How to choose the best medication ball

If you have not exercised a medication ball before, there are some things that you need to take into account.

material

It may be bounced or not bounced, and it can be soft or made of fixed rubber. For this exercise, choose a soft drug ball without a bounce that can be used as a medication ball and a wall ball.

weight

Medical balls can range from 2 to 150 pounds, so what is the best weight of the drug ball? For this exercise, choose a drug ball equal to about 5 to 10 percent of body weight. (For a person 160 pounds, it works on a ball from 8 to 16 pounds; for a person of 200 pounds, which is from 10 to 20 pestors.)

You may tend to choose heavier weight, especially if you have been a long -time force. But you are not looking for a difficult weight – you are looking for something that you can throw at full speed.

Medical ball exercise 9 meat

He ran through the moves below to get fast and physical medicine exercises. If you are short on time, or you want to add a challenge to heart disease – or both! Perform all nine exercises K. CircleIt rests to the minimum exercise. Relax from one to two minutes, and repeat (if desired) for a total of one to three rounds.

1. Reverse the rush to Woodchop

• Standing carries a medication ball at a height of the chest.
• Take a long step back with your right foot, and lower the ball towards the right thigh.
• Keep your trunk in a straight position, confident of my knee to your right knee a few inches from the ground.
• Return to the starting position, and raise the medication ball in a Qatari line and to your left, while finishing the ball over your left shoulder and your arms straight.
• Repeat the movement five times (for a total of six actors), then repeated six actors on the other side.

2. Wall ball

• Stand about two feet in front of a block or brick wall with your feet with a hip width. Hold a soft medication ball or a wall ball in your hands at a height of the chest. Click the elbows on your sides.
• Keep the ball near your chest, drown in squatting until the thigh is wrinkled or below your knees – or as low as possible while maintaining the neutral spine.
• Keep your chest up, push your body away from the ground and throw the ball up and forward, with the aim of hitting a place on the wall eight feet away from the ground.
• Hold the ball as you go to your next representative and repeat a total of eight actors.

3. With ball slot

• Choose a medication ball no Return.
• Assume a sporty position, carrying a medication ball at a high chest. Raise the ball.
• Maintain your Tight heartThrow the medication ball down to the bottom as possible, and shoot the hips back while swinging your arms down to pick up the ball on the ground in front of your feet.
• Squatting to pick up the ball and return to the starting position. Repeat a total of six actors.

4. Med ball of squatting to the rotating press

• Assume a sporty position, and carry a medication ball on a shoulder height.
• Keep your chest up, look forward, and your elbows tucked, sits squatting until the hips are less than your knees (or low you can go without dropping your chest).
• While standing back, rotate right while pressing the medium ball, lift your left heels from the ground and rotate the hips and shoulders as you do.
• Return to the starting position and repeat this step, this time it revolves to your left. Repeat a total of six actors on each side.

5. The rotating walk

• Stand with your feet together, hold a light arm ball with the length of the arm in front of your chest.
• With your trunk in a straight position, take a long step forward with your right foot, bend both knees 90 degrees and drop your left knee near the ground. Stop.
• From the low position of the rush, rotate your shoulders and arms to the right as much as you can, while keeping the arms for a long time and medium ball on the height of the chest all the time.
• Return to the center’s position, move forward with your left foot, and collect your feet together again.
• Step forward with your left foot and repeat the movement, and rotate the sides for a total of six representatives for each side.

6. Throw the Alawite medium ball

• Hold a medication ball on a shoulder height.
• Craoch a little, then explode up, press your arms in the sky of the head and throw the ball with the highest you can when you come. (Stay away from the ball while falling on the ground.)
• He picked up the ball up and repeated six actors.

7.

• Stand with your left shoulder along its arm, away from a block or brick wall (so that the wall is on your left side). Hold a soft drug ball or a wall ball with both hands.
• Assume a divided rush-left foot forward, right foot-bend your knees in about 90 degrees. Destroy your front knee on your ankle and hover your back knee a few inches from the ground.
• Bring the ball to the outer thigh, then twist your torso and throw the ball on the wall as much as possible.
• Hold the ball on the bounce and immediately return it to the outer hip joint. Complete a total of six actors, then repeat the drilling on the other side (starting from your right shoulder towards the wall) for six actors.

8. Permanent breast pass

• Hold a soft medication ball or a wall ball in your hands at the height of the chest, stood at least three feet from a block or brick wall with your feet on the shoulder.
• Throw the ball into the wall as much as possible and hold it when it returns.
• Keep throwing the ball into the wall and arresting it. Repeat six actors.

9. Pay the medium ball

• Suppose the payment position with your hands is high on a drug ball in the form of “diamonds”, with tips from your thumb and the fingers of the index facing each other. Share your feet widely to balance. (Note: This exercise requires a lot of shoulder and essential ability, so if you cannot install the body weight with both hands on the ball, choose a regular payment so that you can work until this.)
• With your heart, tight, and your head in a neutral alignment, bend your arms and lower your trunk towards the medication ball.
• Stop in low mode and pushing yourself back to the start mode. Complete eight actors.

Can the drug ball exercise help me lose weight?

The basic use of medical balls is to help you build energy, and is also known as the ability to produce strength quickly.

Energy training activates your Fast muscle fibers – The same things used when they are raceand JumpingAnd the maximum performance of elevators, and those that have the greatest growth. Therefore, like a force training, the medium ball training can help you stick to the muscles and get stronger.

If you quickly perform a drug ball exercises, with the minimum comfort between them – as you will do in this exercise – you can also raise the heart rate, which will help you Burning additional calories It can be part of an effective weight loss program.