Because of its versatility, portability and simplicity, it is difficult to beat the old-fashioned medicine ball. This tough and robust fitness device was advertised until 1000 BC due to its ability to improve various aspects of health.
Those ancient strength coaches were working on something. Medballs are a very adaptable form of resistance, making them an ideal way to increase the intensity of your weight movements, such as squats, lunges, push-ups, abs and leg raises.
Its spherical shape challenges the grip and core in an unusual way. And for those accustomed to the slow, systematic training movements, throwing a five-pound object at a wall can be a revelation that releases the frustration that builds fitness and explosive power.
How to Choose the Best Medicine Ball
If you have not done training your medicine ball before, there are a few things you need to consider.
material
Medicine Ball may or may not be bouncing. It may also be made from the hard textured rubber and soft sides. For this workout, choose a softside medicine ball with no bounce that can be used as both a medicine ball and a wall ball.
Weight
Medicine Balls can range from 2-150 pounds, so what is the best medicine ball weight? For this workout, choose a medicine ball that is equal to about 5-10% of your body weight. (For a 160 pound person, it would be an 8-16 pound ball. For a 200 pound person, it would be a 10-20 pound gun.)
You may want to choose your weight, especially if you are a long-time strength trainer. But we’re not looking for weights that are difficult to lift. I’m looking for something that I can throw at maximum speed.
9-Move Medicine Ball Training
Run through the following movements to perform fast-paced, full-body medicine ball training. If you’re running out of time, want to add an aerobic exercise challenge, or both! – Perform all nine exercises as circuits and minimize between exercises. Rest for 1-2 minutes, then repeat for a total of 1-3 rounds (if necessary).
1. Reverse lunge to wood chops
- He stands with a medicine ball at chest height.
- With your right foot, turn the ball backwards and lower the ball towards your right hip.
- Stand upright, bend both knees until your right knee is a few inches from the floor.
- Return to the starting position, place the medicine ball diagonally to the left, then place the ball and arms straight over your left shoulder.
- Repeat the move five more times (for a total of six reps), and six reps on the other side.
2. Wallball
- Standing about two feet in front of a brick or cinder wall, his legs apart hip-width. Hold a soft side medication ball or wall ball between your hands at chest height. Squeeze your elbows towards your side.
- Keep the ball close to your chest and sink into the squat until the lower back crease is below the knee or as low as possible while maintaining a neutral spine.
- With your chest up, you’ll move your body away from the floor, throw the ball forward, and aim to hit a wall spot about 8 feet away from the ground.
- Go down to the next person and catch the ball, repeating a total of eight people.
3. Comes with ball sludge
- Choose it Medicine Ball it’s not Bounce.
- Assume an athletic posture where you hold the medicine ball at chest height. Raise the ball over your head.
- Keep your core firmly, throw the medicine ball as hard as possible down, swing your hips with your arms down and hit the ball just in front of your legs.
- Pick up the ball and squat it back to the starting position. Repeat a total of six people in charge.
4. Medball squat to spin press
- Assume an athletic posture where the medicine ball is held at shoulder height.
- Raise your chest, keep your gaze in front of you, push your elbows in, squat down until your hips are below your knees (or as low as you can go without dropping your chest).
- Standing behind, press and rotate the Medball overhead and turn to the right, lifting your left heel off the floor and rotating your hips and shoulders.
- Return to the starting position and repeat the movement. This time I’ll rotate to the left. Repeat a total of six people on each side.
5. Rotating Walking Lunge
- He stands his legs together and holds a light medball in front of his chest, arm-length.
- Stand upright, take a long step forward with your right foot, bend both knees 90 degrees, and drop your left knee near the ground. Pause.
- From the low level of the lunge, rotate your shoulders and arms as right as possible, keeping your arms and Medball at chest height forever.
- Return to the center position, move forward with your left foot, and hold your feet together again.
- Move forward with your left foot and repeat the movement. They are arranged alternately.
6. Overhead Med Ball Throw
- Hold the medicine ball at shoulder height.
- Crouch down slightly, then explode upwards, pushing your arm over your head and throwing the ball as high as possible when you come out. (Do not use the ball as it will fall to the floor.)
- Pick up the ball and repeat six of the staff.
7. Horizontal toss in a split state
- Stand with your arm length away from the brick or cinder wall on your left shoulder (the wall is on the left side). Hold a soft side medicine ball or wall ball with both hands.
- Suppose both knees bent at about 90 degrees and the split stance lunge – left foot, behind the right foot. Stay your front knee above your ankles and hover your rear knee several inches above the floor.
- Bring the ball to your outer waist, then twist your torso and throw it into the hardest wall possible.
- Catch the ball with a rebound and immediately return it to the outside waist. Complete a total of 6 reps and repeat the opposite drill for 6 reps (starting from the right shoulder towards the wall).
8. Standing Chest Pass
- Hold a soft sided medicine ball or wall ball between your hands at chest height, and stand at least 3 feet away from the wall of brick or cinder blocks, with your feet shoulder-width apart.
- Throw the ball as hard as possible into the wall and come back and catch it.
- Continue to throw the ball into the wall to catch it. Repeat six people.
9. Medball push-ups
- With your hands raised on the medicine ball in the shape of a diamond, assume the position of the push-ups, then facing each other with the tips of your thumb and fingers. Spread your legs for balance. (Note: This exercise requires shoulder and core abilities, so if you can’t stabilize your weight with both hands on the ball, choose to push it up regularly until you can withstand this.)
- Tighten the core and glut, make the head neutral alignment, bend your arms and lower the torso towards the medicine ball.
- Pause at a low position and return to the starting position. Complete 8 representatives.
Can training medicine balls help me lose weight?
The main use of medicine balls is to help you build strength. Another name is the ability to quickly generate forces.
Power training activates fast muscle fibers. This is the one used when sprinting, jumping and running the largest lift, and the one with the highest growth potential. So, just like strength training, Med Ball Workouts helps you retain and become stronger.
A quick medicine ball exercise can also boost your heart rate by taking minimal rest during this workout. This will burn additional calories and become part of an effective weight loss program.
