It is difficult to overcome old -fashioned for diversity, transplantation and simplicity. Pill. This rough and solid fitness equipment 1000 BC The ability to improve various aspects of health, thus medical inspiration.

The ancient power coaches were in something. Med Ball is an exceptional resistance form, so it is an ideal way to increase the strength of the weight exercise. Squat,,, lung,,, Push -upSit up, and The legs go up.

Its spherical shape is challenged to you knob And the core in an abnormal way. And for those who are used to slow and systematic Robbery Throwing five pounds of objects on the wall may be frustrating to build stamina and explosive force.

How to choose the best pills

If you haven't done it before, there are a few things you need to consider.

ingredient

Pharmaceutical balls may not pop out, and it can be made of soft or hard rubber with a soft texture. In this exercise, select a soft medicine ball without bounce that can be used as a medicine and wall ball.

weight

How much is the best ball weight because the pharmaceutical ball can be a range of 2 ~ 150 pounds? In this exercise, choose a medicine that is about 5-10 %of your weight. (For 160 pounds, it works with 8 pounds to 16 pounds. For 200 pounds, it is 10-20 pounds.)

Especially if you are a long intensity trainer, you can be tempted to choose a heavier weight. But you are not looking for weight that is hard to lift. We are looking for something that can be thrown at maximum speed.

9 meaningless medicine ball exercise

Pass the following movements for the fast -working medical exercise. If you don't have enough time or want to add both a heart challenge or both! -Please all nine exercises with A circuitMinimal break between exercise. Take 1 ~ 2 minutes and repeat a total of 1 ~ 3 rounds (if you want).

1. Reverse Ruge on Woodchop

• Stand the medicine at the height of the chest.
• Walk the road with your right foot and lower the ball toward your right butt.
• Put your torso straight and bend two knees until the right knee is a few inches from the floor.
• Return to the starting position and put the medicine up to the left and finish the ball and arms on the left shoulder.
• Repeat the exercise five more times and repeat six times on the other side.

2. Wall ball

• Stand in about 2 feet in front of the brick or concrete block walls with your feet width. Fix soft medicine or wall balls between your hands at the height of your chest. Squeeze your elbows sideways.
• Leave the ball close to your chest and squat until you are at low as possible while your hip wrinkles are under your knees or while maintaining the neutral spine.
• Keep your chest up, push your body out of the floor, throw the ball upward and leave it on a wall about 8 feet away from the ground.
• Go down to the next person and hold the ball and repeat a total of eight times.

3. with the ball sludge

• Select the weak ball Not so bounce.
• Take medicine at the height of your chest and assume your exercise posture. Raise the ball to overhead.
• Your maintenance CoreThrow the medicine as long as possible, press the ball on the floor right in front of you, swing your arms and shoot your butt back.
• Sit down, pick up the ball and return to the starting position. Repeat 6 times.

4. Rotating press to Med Ball Squat

• Take medicine at the height of your shoulders and assume your exercise posture.
• Up your chest, turn your eyes forward, and squat until your elbows are lower than your knees (or as low as you can go without dropping your chest).
• When you back up, press Med Ball Overhead to rotate to the right, raise the left heel from the floor and rotate the hips and shoulders.
• Go back to the starting position and repeat the movement. This time it rotates to the left. Repeat a total of six times on both sides.

5. Rotating pedestrian luge

• Hold a light Medall in the length of the arm in front of the chest and stand with your feet.
• When the torso is upright, go to the right foot with a right foot, bend two knees at 90 degrees and drop the left knee close to the ground. Stop
• From the low position of Luji, rotate your shoulders and arms to the right as much as possible, keep your arms long and always keep the Med Ball at the height of your chest.
• Go back to the center and go forward to the left foot and collect your feet again.
• Go forward with your left foot, and repeat the movement and alternate six times on the side and alternate the side.

6.

• I am holding medicine on the height of the shoulder.
• Slightly crouched, exploded upwards, pressed your arms with overhead, throwing as high as possible when you came. (Avoid the ball when the ball falls to the floor.)
• Take the ball and repeat it six times.

7. Throw the split posture

• Make the length of the arm on the left shoulder from the brick or concrete block walls (so the wall is on the left). Fix soft medicine or wall balls with both hands.
• Assume the front of the left foot, the back of the right foot, with the bent in both knees at about 90 degrees. Stack your knees in the ankle and bend your back on the floor.
• Take the ball to the external butt, twist the torso and throw the ball on the wall as much as possible.
• Hold the ball in the rebound and immediately bring back to the outside butt. After completing a total of six repetitions, repeat the drill on the other side (starting with the right shoulder and starting towards the wall).

8. Standing chest pass

• At the height of the chest, grab a soft medicine or wall ball between your hands and consider your feet as a shoulder width and stand at least 3 feet away from the brick or concrete block walls.
• Throw the ball into the wall as hard as possible and catch it when you return.
• Keep throwing the ball on the wall and catch it. Repeat 6 times.

9. Med Ball push -up

• Up your hands in a “diamond” -sal ball facing each other with the thumb and index fingers, assume the position of push -ups. Stretch your feet wide for balance. (Note: This exercise requires a lot of shoulders and core abilities, so if you can't stabilize your weight with both hands, you can push it regularly until it is pushed up to this.)
• Bend your arms with a neutral alignment of the core, the buttocks, and the head, and lower the medicine to the medicine.
• Stop for a while in a low position and push back to the starting position. Complete eight repetitions.

Can the pharmacy work help to lose weight?

The main use of pharmaceutical balls is to help build power. In other words, the ability to produce power quickly.