Whole body medical ball exercise | Body

For versatility, portability and simplicity, it’s hard to beat the old-fashioned Medicine ball. This sturdy and sturdy fitness equipment is touted as 1000 BC Because of its alleged ability to improve all aspects of health, it is a medically inspired name.

Those ancient power coaches are doing something. Med Ball is an unusually adaptable form of resistance and is therefore an ideal way to increase weight movement intensity Squat down,,,,, Lung,,,,, push-upsit ups, and then Legs lifted.

Its spherical shape challenges you Hold tightly and core in unusual ways. For those who are used to being slow and orderly Strength training Action, throwing a five-pound object on a wall can be a revelation of frustration, and can also enhance fitness and explosion abilities.

How to choose the best medicine ball

If you have never done a pill exercise before, there are a few things you need to consider.

Material

Medicine balls may or may not rebound, they can be soft-sided or made with strong textured rubber. For this exercise, choose a soft-sided medicine ball without rebound that can be used as medicine ball and squash.

weight

Medicine balls can range from 2 to 150 pounds, so what is the best medicine ball weight? For this exercise, choose a medicine ball that is equivalent to 5% to 10% of your body weight. (For a 160-pound person, it can work out 8 to 16 pounds of balls; for a 200-pound person, it’s a 10 to 20 pounds.)

You may be tempted to choose heavier weights, especially if you are a long-term strength trainer. However, you’re not looking for weights that are hard to lift – you’re looking for something you can throw at maximum speed.

9-Move Medicine Ball Workout

Go through the movement below for a fast-paced full-body medicine ball exercise. If you’re short of time or want to add to your aerobics challenge – or both! – Perform all nine exercises Circuittake a minimum break between exercises. Take a break for one to two minutes and repeat one to three rounds (if needed).

1. Reverse lunge to wooden mouth

• Medicine ball standing at chest height.
• Use your right foot to strode backwards and lower the ball towards your right hip.
• Keep your torso upright and bend your knees until your right knee is a few inches from the floor.
• Return to the starting position, lift the medicine ball up and to the left, and straighten the ball above the left shoulder with your arms straight.
• Repeat five more exercises (six totals) and then repeat six times on the other side.

2. Wall ball

• About two feet in front of a brick or cinder block wall, hip width at the foot. Hold soft-faced pills or squash between hands at chest height. Squeeze your elbows into one side.
• Keep the ball close to your chest and sink into a squat until the crease on your hips is below your knees or below your knees, or as low as possible when maintaining your neutral spine.
• Keep your chest, push your body away from the floor, throwing the ball forward, aiming to hit a position on a wall about eight feet above the ground.
• When you descend to the next rep, catch the ball, repeat the rep in total eight times.

3. Balled sludge

• Choose a medicine ball No bounce.
• Assuming exercise ability, hold the medicine ball to your chest high. Raise the ball high.
• Keep yours Close corethrow the medicine ball directly down as much as possible, and shoot the hips backwards as you swing your arms down to slam the ball on the floor in front of your feet.
• Squat down to pick up the ball and return to the starting position. A total of six repetitions.

4. Med Ball squats to rotate pressure

• Assuming exercise ability, hold the medicine ball on your shoulder height.
• Keep your chest, stare forward, stuff your elbows in, and squat until your hips are lower than your knees (or as low as possible without falling off your chest).
• When you stand up, rotate to the right as you place the Med Ball above your head, lift your left heel from the floor and rotate your hips and shoulders like you do.
• Return to the starting position and repeat the movement, this time rotating left. Repeat on each side for a total of six times.

5. Rotary walking lunge

• Stand up with your feet and hold the light ball on your chest arm.
• Stand upright, take a long step forward with your right foot, bend your knee 90 degrees, and drop your left knee near the ground. pause.
• From the low position of the lunge, rotate your shoulders and arms as much as possible to make your arms long and maintain your chest height at the chest height.
• Return to the center position, then walk forward with your left foot, tightening your feet again.
• Walk forward with your left foot and repeat the movement, alternating six times in total on each side.

6. Elevated medicine ball

• Hold the medicine ball high on your shoulder.
• Squat down a little, then explode upwards, press your arms over your head, and keep the ball as high as possible. (Please stay away from the ball when it falls on the floor.)
• Pick up the pill and repeat six times.

7. Split and stabilize the side

• Stand up with your left shoulder, and the length of your arm is away from the brick or cinder wall (so the wall is on the left). Hold the soft-sided medicine ball or squash with both hands.
• Suppose a cracked lunge – forward, backward and backward – both knees bent about 90 degrees. Stack the front knees on the ankle and hover the back knee a few inches on the floor.
• Take the ball to the outer hips, then twist the torso and throw the ball to the wall as much as possible.
• Receive the ball on the rebound and bring it back to your external hip immediately. Complete six times in total, and then repeat the drill bit on the other side (turning towards the wall starting from the right shoulder) for six times.

8. Standing chest pass

• Holding a soft-sided medicine ball or wall between hands at chest height, at least three feet from the brick or cinder wall, with feet wide from shoulders.
• Throw the ball into the wall as much as possible and grab it when you return.
• Keep throwing the ball into the wall and grabbing it. Repeat six times.

9. Med Ball Pusp-Up

• Suppose your hand raises the push-up position on a medicine ball in the shape of a “diamond” with the tip of your thumb and index finger facing each other. Keep your feet wide to maintain balance. (Note: This exercise requires a lot of shoulder and core abilities, so if you can’t keep your weight on the ball with both hands, choose regular push-ups until you can do it.)
• Keep the core and hips tight, keep the head neutral, bend your arms, and lower the torso to the medicine ball.
• Pause the low position and push yourself back to the starting position. Complete eight repetitions.

Can medicine ball exercise help me lose weight?

The main purpose of medicine balls is to help you build strength, that is, the ability to generate force quickly.

Electrical training activates your Quick exchange of muscle fibers – When you use the same sprint,,,,, Jumpand perform maximum lifts and have maximum growth capability. So, like strength training, Med Ball workouts can help you stay muscled and get stronger.

If you do a quick medical ball practice, there is little rest between them – just like you do in this exercise – you can also improve your heart rhythm, which will help you Burn other calories And can be part of an effective weight loss program.