Medball – a sporting projectile, in shape resembling a ball. To make it, dense rubber is used, and as a filling, sand, gel or sawdust is used. Due to the rough surface, it does not slip in the hands, which makes it easier to do the exercises.
Weight can vary from 1 to 50 kg. Its feature – it does not absorb from the surface, but extinguishes the force of blows. You can conduct exercises on the medball, and not just with him
To date, medball is actively used in fitness and bodybuilding. This is due to the effectiveness of training and a variety of exercises. How correctly to deal with a medball and whatAre the lessons most effective and interesting?
Principles of training with a medball
Medball is used in different directions of physical training. This can be exercise therapy, rehabilitation after injuries, fitness classes, home and professional sports.
Advantages of training: high efficiency of training, a variety of medball exercises, which allow you to work out all muscle groups, the ability to use at home and paired with a partner. This training increases strength and endurance, improves coordination and allows you to get a charge of good mood. The disadvantage of such a projectile is high traumatism in case of neglect of the rules. Is it harmuful to do Strength training on an empty stomach?
Principles of training:
- Mandatory workout before the main program. The training should end with an extension.
- Correct choice of the weight of the projectile. Excessively large will lead to rapid fatigue, which will reduce efficiency, and light weight will not bring the proper result. To develop agility, concentration and fat burning, use a projectile with a weight of up to 5 kg. If your goal is to gain muscle mass, choose an accessory with a lot of weight.
- Do 10-20 repetitions and 2-4 approaches.
- Carrying out the movement, make sure that there are no other people around. Because of the heavy weight and applied force, you can cause injury to others.
To workout was even more effective and more interesting, you can conduct training with a medball in a pair.
Broadcast. Stand with your partner back to back at a distance of one step. Hold the ball at chest level. Simultaneously, turn towards each other and pass the ball. Turn to the other side and take the projectile back. Similarly, you can perform exercises, passing the shell above your head.
Transmission with lifting the hull. Sit with the partner face to face and cross your legs to facilitate movement. Take the ball, get your hands behind your head and lie on your back. Lift the hull and pass the ball to the partner. Keep a sitting position while the partner lies down and turns his hands behind his head. This allows you to effectively work the abdominal press.
Squats with a throw. Stand with your partner opposite each other. Take the ball and hold it in front of you. Perform a squat, and during the lifting throw throw the ball to your partner. For this exercise, do notchoose a projectile with a very large weight to avoid injury.
Effective exercises with a medball
The squat. Take the medball and lift it over your head. Sit down to a position where the hips will be parallel to the floor. Take care that your knees do not go too far and do not cross the line of socks, and your back is flat. Return to the starting position and repeat the squat. Similarly, you can perform deep squats, lowering the buttocks as much as possible down.
Twisting. Sit on the floor, legs slightly bend at the knees, keep the ball in front of you. Lean back to the maximum tension of the abdomen and hold for 30 seconds, and then return to the starting position. Do the exercise for 1 minute, and after a short rest make 2-3 more approaches.
Plank. Take the emphasis lying, leaning on the ball. Hold in this position for 20-60 seconds, straining the abdominal muscles, buttocks and thighs. Take care that the buttocks do not go up too high, but the waist does not sag.
The press. Lie on your back, put your feet on the floor, bending your knees. Take the medball and place it at the chest level. Tear off the buttocks from the floor, leaning on the feet and shoulder blades. Fix in this position and press.
The falls. Put your feet to the width of your shoulders, hands with a ball lift over your head. Take a step forward with one foot and drop down. Bend the knee at a right angle, keep your back flat, and keep your sports equipment strictly above your head. Return to the starting position and repeat to the other leg.
Body turns. Take the medball and hold it at chest level. Make corners of the body in one, then in the other side, trying to keep the thighs immovable.
Lateral attacks. Place the ball in the arms at the level of the pectoral muscles. Take a step to the side and bend the knee. With a medallion, touch the floor and return to the starting position. Repeat the exercise on the other leg.
Squats aside. Set the feet at the width of the shoulders, the ball in the hands at the chest level. Take a step to the side and make a squat, lowering the medallion to the floor. Return to the original position and repeat the action.
Makhi. Put your feet as wide as possible. Hold the ball with arms outstretched in front of you. Perform the squat, dropping the projectile and setting it back as far as possible between the legs.
Push ups. Take the emphasis lying, leaning your hands on the medball. Lower the case down, and then return to the original position. Repeat 15-20 times.
Medball is a unique shell that is suitable for performing a variety of exercises. Medball exercise helps to make the training interesting and varied, allows you to lose weight or increase muscle, and also increases stamina and strength. During the training, observe the basic principles and recommendations to avoid injury.