The medical ball is a useful tool during training, made of leather or vinyl and filled with sand. It is often used for rehabilitation in physiotherapy, but also in sports. The exercises with the medical ball are, in fact, useful to strengthen the muscles, improve movements, strength, speed and endurance. The advantage of the medical ball is that it allows you to have a variable weight, that is, a load suitable for the level of training. As with most free body exercises, with this type of ball you can train your ability to perceive the position of your body in space and recognize it. All this, paying attention to the contraction of the muscles.
In this article we have selected some exercises that affect different parts of the body.
5 Exercises With the Medical Ball to Work on More Points of the Body
Here are some really effective exercises with the medical ball, to be performed always after a proper warm-up.
- Training for the shoulders. Stand up and grab the ball and bring it in front of your face. Then flex your knees by contracting your abdominal muscles. In position, the elbow and wrist should always be perpendicular, forming an angle of 90 degrees. Then stretch out the arm converging over the head and return to the initial position. Try to use a suitable load, otherwise you run the risk of not doing the exercise correctly and of extending the lumbar area too far.
- Leg training. Grab the medical ball to bring it to your chest, as if to embrace it. Extend your arms forward, holding the ball in your hands. Make a lunge. Hold the position for a few moments and twist your torso almost to look at your leg behind. Return to the initial position and repeat the lunge with the other leg, turning you to the opposite side. With this exercise you train both legs and abdomen.
- Training for the breastplates. Place the ball on the ground and lie down as if you were doing push-ups. Place one hand on the ground and the other on the medical ball. Always keep your hands at chest height and not shoulder height. The lumbar part of the back must also remain in the correct position. Bend your abdomen. Toggle your hand over the ball after a number of repetitions.
- Abdominal training. Sit on a mat, flex your knees while keeping your feet fixed on the ground and positioned at shoulder level. Hold the ball in your hands in front of your chest, but do not lean on it. Hold your neck and rotate your torso to one side and then to the other. The ball must touch the ground on both sides.
- Training to burn calories. Some exercises with the medical ball are useful for burning calories and strengthening the body, but require a lot of physical strength. An example is the throwing of the medical ball on the wall which, not by chance, is performed in the crossfit work-out. It is necessary to have a good technique to work properly and exercise quadriceps, buttocks, triceps, pecs, shoulders and femoral.
In addition to cardio exercises for weight loss, also training with the medical ball can be effective both to lose weight and to achieve other goals. By doing the ball exercises correctly, you can increase your strength and tone. By including them in your work-out, you can vary your physical activity and achieve results quickly and easily. Always remember, however, to interval physical activity with moments of recovery, using breathing techniques that allow you not to feel too much effort.