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Home / Fitness and Health / Your Guide to Using Medicine Balls in Your Training to Build Muscle, Add Strength, and Become Sporty

Your Guide to Using Medicine Balls in Your Training to Build Muscle, Add Strength, and Become Sporty



There is nothing better than to hit a medicine ball in the ground. It's a chance to build muscle, strength and strength. They feel bad. And it could also relieve some stress and anxiety.

Medballs are among the most versatile devices in the gym. You can use them both indoors and outdoors and use them for various training effects. They can be used for weight training or athletic performance, and they can also improve the stability of your core (translation: abs!).

The medball seems to be a basic tool (essentially a heavy ball, is not it?), But it can be used in a complex way that challenges your biomechanics. The applications are endless. You can improve the rotational force, use full-body performance, work end-to-end force in extended positions, or do stability work.

Even better, you can easily leave the gym. A medball is just as good on the wall in the gym as on the wall in the open air. This makes it a great option for training anywhere.

The Versatility of the Medball

Here's the thing with most gym equipment: you can use it for any movement in one direction with little room for variability. It's hard to make minor changes to the way you load a dumbbell bicep curl, for example. This can limit the variation of the exercise program.

Medballs are not like that. They adapt to what I call "footprint" and "handprint". With footprint I mean your attitude. You can change the distance between your feet when you throw a medball or stagger your feet (a split posture) or hold them parallel to each other (bilateral posture). This change will result in adjustments to how your core, glutes, and shoulders will affect the medball.

Handprint is a hand positioning that changes the force potential and torque that other joints apply to the medball. For example, hold a medball with both hands in similar positions, and you probably need to square each throw with your shoulders. This is very different from the way you finish every medball when you've reached the medball like a basketball with one hand behind you and one hand on the side. Explore these different positions, depending on your training goals.

How To Train For Power

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			<span class= lagunaguiance Getty Images [19659013] Blasting is a great way to unlock the power of your body, and it's easy to put an end to weight training and thinking That you do not need it, but strength training is more important to everyone than you think.

Building a Well Around your body, your workout should be a mix of what you need to do on a daily basis and what you need to do occasionally, even if Do not use the power you use every day in strength training to help even the explosive power you build The tiniest of tasks that only give you a little bounce when you walk.

Training your power has many virtues Preserving tissue integrity, improving joint health, and improving your basic range of motion, and medballs allow you to do that.

Aircraft [19659006] Most fitness training theories involve a discussion about airplanes. Your body can move in three levels. There is the Sagittal, that is, if you move directly forward. Movements such as walking and frontal lifting occur in the sagittal plane. There is also the frontal plane, which essentially occurs when you move sideways. Lateral shoulder elevations are a movement in the frontal plane.

Finally, there is the transverse plane, which essentially comprises rotational movements. Imagine cutting your body in two, with your hips rotating in one direction and your upper body turning into another. This rotational movement takes place in the transverse plane.

Many traditional gym exercises take place on one level, but med ball movements are unique in that they are multiplanar. They can move in multiple planes, with some body parts moving sagittally, some in the transverse plane and some in the frontal plane, all in one movement. This is the real life – and it also prepares you for real life.

Biggest Training Mistake

It's easy to get used to doing medball work just to gain metabolism and pile up tons of iterations. This has an advantage in improving your work capacity, but do not be the only way you use medballs. As you pile up these reps, your explosive power will gradually decrease in training and you will not really train the power. Use medballs for shorter, more explosive sets to get the most out of them.

The Best Medball Movements for You

Add these medball exercises to your routine or run them as a complete workout. However you do it, you do not always think about iterations. Spend some time for a short time instead. Your goal with each repetition is to be as explosive as possible, and working too long will make you compromise and waste any repetition.

Remember to perform each movement for 3 to 4 minutes, work for 20 to 25 seconds, then rest the rest of the minute.

Rotation Medball Throw

Why: One of the key functions of your core is to turn the hull, and this exercise will teach you to do it explosively. It does so in a way that is natural to your body, including your hips and glutes.

Instruction: Stand with your side a few feet away from a wall and hold a medball. Your feet should be in athletic posture. Turn your shoulders away from the wall (your hips may also be moving), and then turn toward the wall in an explosion. Release the ball into the wall as fast and powerful as possible. It should bounce off. Pick it up, put it back and start another litter. Work for 6 to 8 minutes and change the pages in each set.

Medball Slam

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			<span class= steele2123 Getty Images

Why: Athletes often train something called triple-extension, the idea of ​​stretching on hips, knees, and ankles simultaneously contributes to upward blasts such as jumps The opposite of triple-extension is a so-called triple-flexion that bends at the knees, hips, and ankles at the same time. You train both triple-extension and triple-flexion with the medball slam, while increasing your heart rate and also stimulating your abdominal muscles.

How To: Stand with your feet slightly wider than the shoulder's width, knees bent, holding a medball in both hands. Sprengers stand on tiptoe, lifting the medball and throwing their arms over their shoulders. (You should now be in threefold extension.) Bend now knee and hip explosively and throw the ball on the floor. Catch the jump, reset it, and start another iteration.

Medball Chop

Why: This is another great exercise that hits your abdominal muscles and slanted surfaces, forcing you to do so in a natural, explosive way. It also includes the coordination that moves you from a high position to a low position.

Instruction: Start in an athletic position with a medball over the right shoulder and outstretched arms. Breathe in. Then exhale and "chop" the ball over your body and down toward your left knee. Let your upper body and hips rotate. Be explosive at the same time; Her knees and hips are turning. Return to the starting position and repeat the process.

Rainbow Slam

Why: This movement will cheer on your legs, glutes, and core, and this is another great example of triple flexion, prompting you to an explosive bend in your hips, knees, and ankles when mixing in a rotational component. It's a great way to build coordination. The workout below includes rainbow slams and pushes your core.

Instruction: Start with the medball on the floor near your right foot. You should be in an athletic position, your feet are slightly wider than shoulder width, your knees are bent. Hold your feet forward and hold the medball firmly with both hands. Your torso must turn to make this happen. Raise the medball explosively and put it on its toes (threefold stretch). Your torso will spin. Continue this rotation and movement and explode the ball near the left foot into the ground. This is 1 repetition; grab the ball on a jump (or off the ground) and hit the ball with a rainbow on the other side.


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