It is true that there are many accessories that we can have when carrying out our sports practices or training. Therefore, today we are going to talk about medicine ball exercises that we have at our fingertips. Because it is another of the great ideas to fine-tune our body.
Perhaps both dumbbells and weights are two of the most used materials. It is true that we leave another of the great allies for each training to the background and today we will see why. You are going to strengthen your whole body, but also reducing fat. It's not good news?
Medicine balls in training
First of all, make it clear that medicine balls various sizes and weights can be found. For example, the latter can range from a kilo to more than 11. So, starting from this, we know that we can adjust it to each training that we are about to perform. What is recommended is that those that weigh more can be used for leg exercises, while the less heavy ones are perfect for the arms. But as we say, the last word is up to you. We started!
Squat with the ball
We start with them, because without a doubt, they always have to be in any training that boasts. Squats, in this case, will be accompanied by medicine ball exercises. To do this, what we have to do is hold the ball with both hands above the head and do the squat. Since this is all, we also work the arms such as the quadriceps and the glutes or calves. But we can also modify it and throw the ball and then retake it as the video shows.
Medicine ball exercises, stride
In this case, we know very well that the stride part of the body in a vertical position, with both legs together and it is only a matter of stepping forward with one leg, bending the knee, and then returning to the starting position. Well, this is what we are going to repeat but with the ball at chest level. Yes, we will hold it again with both hands. Remember to combine the legs, doing several sets.
Iron on the ball
Although it is somewhat complicated, we are going to achieve it. Because we will really have to keep our balance. So, nothing like practicing doing this exercise over and over again. In this case, we will work the abdominal area as never before. We must support our hands on the ball and stretch our legs back, doing the plank itself. We will do the force with the abdomen, avoiding overloading the shoulders. Start with a few seconds and you will increase little by little.
Bridge over the shoulders
We are aware that this exercise has several names. We lie on our backs on the floor. The arms are elongated on both sides of the body. What we have to achieve is to gradually raise the pelvis, raising the back, until it is supported on the shoulder area. With the soles of the feet glued to the ground, it is very simple. In this case, we return to work balance, because these plants will be on the medicine ball. Do not go up or down in a block, but it is better to go through zones and opting for the anteversion and retroversion of the body, that is, driving the pelvic movement first.
Throwing the ball to the ground
With the weight of the ball, don't wait for it to bounce like a basketball. Therefore, we can take the opportunity to perform another of the medicine ball exercises. It we throw with the force that we can towards the ground, then when it is time to pick it up, we will do a squat and hold it with our hands. In this way, we will be activating both the legs and the arms.
Front raises
Standing, we think of the dumbbells. Well, when it comes to doing front lifts with a ball, they can be very similar. You can start by holding the ball with your arms stretched down. Then it consists of rising to the height of the chest. Hold a few seconds and repeat again. Remember that when exercising, we must slightly bend your arms to work more. Alternate hands and you will see what a great result.