Train with a medicine ball - Check out our tips!

Training with medicine ball became popular as early as ancient Greece. This is one of the earliest forms of strength training and improving fitness, increasing strength and working on speed. It is worth noting how perfect body proportions were achieved by people who lived at that time, despite the fact that they did not have access to gyms. The medicine ball is versatile and can be carried easily. It is also one of the few training accessories, that has stood the test of time. Medicine balls are available in many types and sizes. You can buy a ball that falls to the ground like a stone, or one that bounces high off the ground. How training with a medicine ball affects our health?

Increase your explosive power

The factor that connects our speed and weightlifting ability is power. This parameter is needed in life much more often than the static ability to lift a very large barbells. Researchers have found that people who have a higher maximum power get significantly better results when playing sports. The medicine ball has precisely the effect of increasing our power, which is why exercises with it are so valuable. When you exercise with a medicine ball, you are working your body - you can perform the movement in an unlimited range. In this way, you engage large muscle groups, which is key to maintaining proper performance.

Engage deep muscle parts

That's not the end of the benefits of training with a medicine ball. It also helps improve motor coordination and agility. Training doesn't have to involve slowly lifting heavier and heavier weights. Instead, when practicing with the ball, try to move it as fast as possible. Training with a medicine ball engages the deeper layers of muscles, which have fibers that contract under the influence of other effort. They are responsible for the power and explosive force of the muscles. This is why, after training with a medicine ball, we feel different muscle parts than usual.

How to train with a medicine ball?

With medicine ball training, you can do a full-body workout. When exercising, the focus is on the quality and feel of the movement and its speed, rather than on the weight used. If you see that you are performing successive repetitions more and more slowly, take a break. Warm-up begins with simple ball-carrying exercises. Then perform two series of 10 repetitions of the following exercises:

• Throwing a medicine ball forward
• Throwing a medicine ball behind the head
• Throws from the side with a twist of the torso (10 on each side)
• Squats with a medicine ball held overhead
• Trotting with a medicine ball
• Cossack squats

Throwing a medicine ball forward

These exercises are supposed to increase the explosive power of the whole body

How to perform them - stand in front of an exercise bench, holding a medicine ball in your hands. Jump up and, being in the air, throw the ball as high as you can. It is reminiscent of basketball throwing. You can catch the ball or let it fall. Then pick up the ball and continue the exercise.

Cossacking with a medicine ball

This exercise increases the explosive power of the upper body.

How to make them? Stand bent over in a wide straddle, holding the ball in your hands. Then bounce the ball off the floor very hard, using the force of your whole body. If you use a flexible medicine ball, watch your face. Catch the ball and continue the exercise.

Tossing the medicine ball lying down

This exercise helps to strengthen the abdominal muscles and the upper half of the body

Lie down on the floor or bench. The exercise can also be performed with a partner who will pass you the ball. Performing them on your own, lift the upper half of your body and at maximum tilt, throw the ball upward. Then grab it and return to the lying position. You can also throw the ball to your partner. Perform the appropriate number of repetitions.

Side throws with a medicine ball

Exercise improves explosive strength associated with trunk twists.

How to perform the exercise? Use a fairly flexible medicine ball and stand a few meters away from the wall. Throw the ball towards him while standing, twisting your torso 180 degrees. The ball is expected to bounce off the wall. Then catch the returning ball and perform the next repetition. Don't forget to change the page later.

Tossing the ball while lying down with legs raised

This exercise improves upper body explosive strength.

How to make them? Lie on the ground with your legs raised bent at the knees. Then raise the upper half of your body and toss the ball. You can also straighten your legs completely. There are many variations of this exercise, with a little practice, you can throw the ball against the wall and then catch it.

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