A medicine ball is called a medicine ball made of dense rubber and having a non-slip surface. It absorbs the force of impacts and does not bounce off the floor, so it is used for fitness exercises, which it allows you to significantly diversify and bring novelty to them.
Working with a medicine ball
Inside the medicine ball there are sawdust, sand, gel or other heavy material. Working with it allows you to work out all the main muscle groups in a sparing mode. Medball can be used both for weight loss and for general health improvement, as well as for gaining muscle mass. The basis of training with it is the study and careful loading of the ligaments and muscles, therefore, the medball is often used for postoperative rehabilitation of weakened patients.
Professional athletes like to train with the medball under the guidance of sports doctors, since it makes it possible to clearly regulate the load.
Medball is also popular for diseases of the musculoskeletal system, as well as among active elderly people who, with its help, develop joints and give their flaccid muscles a sufficient amount of load. In fitness, training with a medicine ball is called functional training, since the shape of the medicine ball not only strengthens all muscle groups involved in the movements of the arms and legs, but also allows the joints to work fully without overstretching the ligaments during exercise.
Exercises with medball
Before starting the exercise, you need to warm up all the muscles. After a short warm-up, sit on the floor with your legs bent under you and rest your buttocks on your heels. Take the medicine ball in your hands, fully straighten your back and put your raised arms with the medicine ball behind it. Then begin to smoothly bring the shoulder blades together, raising your arms as high as possible. At the same time, you need to keep your back straight and not bend forward. The exercise is performed 10 to 20 times.
To boost your emotional tone, you can include energetic music or wildlife sounds during your workout.
Another medball exercise is also done while sitting. Stretch your arms bent at the elbows with a medicine ball in front of you, wrap them behind your head and try to reach your back with them. When done correctly, the triceps will tense slightly. Then, in the same position, take the medball with one hand and pull it far forward, and put the other hand as far as possible behind your back parallel to the floor. Then bring them together in front and change the position of the hands.
Stand with one foot on the knee, and straighten the other and take it to the side. Straighten your arms in front of you with a medicine ball and raise them above your head. Then bend your body and hands to the abducted leg, bending down to it as low as possible, and after it - in the opposite direction.
