One of the main advantages of a medball as a simulator for training at home is its compactness. It takes up little space: even the largest medicine ball in diameter does not exceed 40 cm. Plus, the medicine ball is not an elastic ball, it will not roll or jump around the house.
On the other hand, you can take it with you to the gym or to the sports field, where it will add variety to your workouts.
How to choose a medicine ball
Try your normal exercises: the weight of the ball should offer little resistance, but the coordination must remain precise so that the workout remains safe for the ligaments and muscles. Keep in mind that even if the ball seems easy to you in the store, you will need to do several sets of 10-20 repetitions.
To improve flexibility and dexterity at first, a ball weighing no more than 1–3 kg will suffice. Heavier models are suitable for strength training and for well-trained athletes. In any case, it is better to buy a lighter ball first, and eventually replace it with a heavier one. You should not buy it for growth.
As for the shape, unlike models with handles or in the form of a steering wheel, a regular round ball is suitable for more exercises. Therefore, we advise you to give preference to the classics.
Workouts with a medicine ball as a weighting agent
You can simply take a not too heavy medicine ball in your hands for additional complication of ordinary or.
functional training
You can hold the medicine ball not only in your hands, but also between your knees or use it for support. Here is a basic set of classic exercises for the whole body.
allstarhealthfitness.com- For warm-up:
- sit on the floor with legs wide apart, use the ball for support during dynamic stretching;
- stand with slightly bent legs, take the medicine ball in your hand and, wrapping it around you, pass it behind your back to the other hand;
- stand with slightly bent legs, sit down slightly, turn at the waist, moving the ball from side to side at knee level;
- stand up straight, raise the medicine ball above your head, stretch, then lower the ball down to your feet (you can drop it and then bend down to pick it up).
- Push ups. Relying on the ball will add coordination training to the classic exercise.
- Twisting. You can take the ball in your hands and pull it out while lifting the body, or, on the contrary, you can squeeze it between your knees.
- Torso twists. In a standing or sitting position, turn at the waist, taking the ball as far as possible to the side.
- Plank. Lean on the medicine ball with your hands (or one hand): balancing on the ball will increase the load of a regular plank.
- For the muscles of the upper body, raise and lower the ball in your hands:
- lower straight arms down, pull the ball, bending your arms at chest level;
- take the medicine ball behind your head, elbows should be facing forward, straighten your arms above your head;
- extend your arms in front of you, raise your straight arms with the ball above your head (you can gently toss the medicine ball).
Do 10 repetitions. Take your time, move smoothly to work out each muscle.
Explosive Workouts
To build muscle mass, it is better to choose a heavier ball and use it like a basketball: throw it hard at the wall so that it can bounce, and then catch it. Such exercises are especially effective for the muscles of the upper body (arms, abs, back), and also improve coordination and endurance.
Find a stronger wall and perform various throws:
- Facing the wall, ball at chest level: Throw forward (like a basketball).
- Sideways to the wall, ball at the level of the thigh farthest from the wall: throw diagonally up.
- Sideways to the wall at a greater distance, the ball is at the level of the shoulder farthest from the wall: a powerful diagonal downward throw with a simultaneous short jump towards the wall for additional momentum.
- Standing on one knee sideways to the wall, the ball is over the shoulder farthest from the wall: throw diagonally down.
- Back to the wall, the ball at chest level: with a turn of the body, a forward throw is a complicated version of the first exercise.
- Back against the wall, leaning down, ball down: throw back into the wall. The difficulty is that the ball must be caught.
- Facing the wall, medicine ball at chest level: a sharp jump and throwing the hands with the ball as high as possible (no need to let go of the ball).
Make 5-10 throws at a high pace, resting between exercises for 1-2 minutes. Don't forget to turn on the other side to work out punches with both hands.
Couple exercises
When doing exercises together, remember that the medicine ball is a heavy simulator. Be attentive to your partner so as not to drop the ball.
- Stand with your back to each other, feet shoulder-width apart. Bend over and pass the ball to a partner, then straighten up and receive the ball from above.
- Similar to the previous one, but pass the ball not below, but leaning to the side.
- Similarly to the previous one, twist at the waist and pass the ball at chest level.
- Standing facing each other at a distance of 1-2 meters, throw the ball to each other from the chest.
- Similar to the previous one, but throw the ball from the chest through a hit on the floor in the center between you.
- Kneeling facing each other, throw the ball from your chest through the impact on the floor between you.
- Standing side by side, raise the medicine ball over your shoulder and throw it to each other through the impact on the floor in the center between you.
- Stand side by side. Raise the ball over your shoulder and throw it to each other through the impact on the floor in the center between you.
- Standing facing the wall next to each other, throw the ball into the wall so that your partner can catch it.
After completing the exercise for 1 minute, rest for 30 seconds and switch roles.
Yes, we will tell you what a medicine ball is and why you need it.
Medicine ball is an abbreviation for English medicine ball" or medicine ball. This sports equipment is most often round, like a ball, but some medicine balls look like a steering wheel or a kettlebell. They make it from dense rubber with a rough surface, and fill it with sand, sawdust, non-toxic gel, or any other fairly heavy material. The medicine ball does not bounce off surfaces, but dampens the force of impacts.
Such a projectile can weigh from 1 to 50 kg. When choosing the weight of a medicine ball, choose one that is heavy enough to slow down movements, but not so heavy that you have difficulty controlling accuracy and trajectory of movement.
Training with a medicine ball is easy, storing it is even easier. And they can also prop up the door or use it as a load when sauerkraut.
Muscles of the whole body, Medicine ball exercises
1. Throwing the body up
Lie on your back, bend your legs at the knees. Place a medicine ball on the floor behind your head with your arms around it. Pull your knees up to your chest, getting ready to use the weight of the medicine ball (as well as the strength of your muscles) to "catapult" your body into a sitting position, then straighten your legs. Then again slowly bend your knees, sit down and slowly lower your back to the floor. It is also not necessary to perform exercises too slowly.
2. Lunge with twist
Tighten the muscles of the body, stand with your feet shoulder-width apart, relax your shoulders. Holding the medicine ball 5-10 centimeters from your chest, lunge forward with your right foot. Remember safety: make sure that your foot does not slip and go forward. Perform as deep a lunge as possible (the thigh of the forward leg should be parallel to the floor), then stretch your arms forward and turn them to the right at the same time as the whole body. Then turn the body back, pressing your hands to your chest. Stand up and straighten your leg. Then lunge with the other leg (this time you will need to turn your arms and body to the left). You can stay in place during the exercise, or you can move forward with lunges.
3. Lunge with arms overhead
Stand with your feet together, press a medicine ball that is not too heavy (for you) to your chest with both hands. Lift your right leg off the floor, bend it at the knee, and after one second, lunge forward with your right foot. Shift your body weight onto your right leg and lift the medicine ball over your head (try not to hit anything under the ceiling). Then lower your arms and press the ball to your chest, then return to the starting position.
18. Figure 8
Stand up, feet shoulder width apart. Grab a medicine ball with both hands and lift it over either shoulder on the side of your head (your arms should be fully extended). Slowly move the ball through a series of motions, drawing a figure 8 in the air. This exercise can be very laborious, so try lighter balls first.
19. Triceps Press
Stand as comfortably as possible, or sit on a chair, straighten your back and tighten your stomach. Grab a medicine ball with both hands and raise it above your head. Hands should be directly above the head, and not lean forward. Then bend your knees and lower the ball behind your head until your arms are bent at a 45 degree angle. Tighten your triceps for more effect, then return your arms to the starting position.
20. Curl
Stand with your feet shoulder-width apart. The legs should be straight during the exercise. Press the medicine ball against your chest with both hands. Keeping your elbows close to your body, lower the ball down and fully extend your arms. Then lift the ball back up by bending your arms. Lower your hands to the starting position.
Medball. Frame
21. Lifting arms and legs from a prone position (v-up)
Lie on your back with your legs extended. Stretch your arms over your head like you're stretching in the morning, and grab a medicine ball with both hands. Then tighten the muscles of the body and at the same time raise your arms and legs up so that your body forms the letter V. At the top of the lift, transfer the ball from your hands to your feet. Squeeze the ball between your shoes and slowly lower your arms and legs to the floor. Then do the arm and leg raises again, this time grabbing the ball with your hands.
22. Throw from behind the head
Stand with your feet shoulder-width apart, with your knees slightly bent. Grab a medicine ball with both hands and raise it above your head. Then bend your legs into a stronger reindeer (lean forward slightly), and throw the meat with force to the floor directly in front of you. By the way, before doing the exercise, ask others if your throws will be a problem for them. Calculate the strength, do not throw the ball too hard.
23. Lifting the body from a prone position with straight legs
Lie on your back, press the medicine ball to your chest with both hands. Then you need to stretch your arms forward with the ball so that it is directly above your hips. Keeping your legs together, lift your upper body up (the body should form an L). Slowly return to the starting position lying down.
24. Sweep diagonally
Bend your leg and stand on your right knee (left leg forward and bent at a 90 degree angle). Hold the medicine ball with both hands, pressing it to the body, the body must be kept straight, the muscles of the body are tense. Move the medicine ball towards your right thigh, then, tilting the body slightly forward, pass the ball diagonally in front of the body up. Wait one second, then return to the starting position. Repeat the movement in the opposite direction, starting with the left thigh (tip: the more you stretch your arms, the stronger the effect will be). Perform 12 - 15 repetitions.
25. Touching the ball toes
Lie on the floor, hold the medicine ball with both hands. Stretch your arms behind your head, your shoulders should touch the body. Keeping your legs together, lift your lower torso up (the body should form an L). Then lift the ball up (the neck should be in a neutral position, do not throw back or tilt your head) and try to touch the toes of the legs extended upward.
The "full name" of a medicine ball is a medicine ball. “It’s like a basketball in shape and size, filled with shavings, metal, gel or sand,” says Inna Zakharova, master trainer of the direction of group programs of the federal network of fitness clubs X-Fit. “The medicine ball cover is made of thick rubber, nylon, or leather.”
When choosing a medicine ball, first of all, you need to consider its weight, size and coating material. It should be selected depending on your experience and the type of exercises that you plan to perform with this fitness equipment.
How to choose a medicine ball: by type of exercise
“Training with medicine balls made of different materials puts a load on different muscle groups and affects the comfort of doing exercises,” explains Irina Zakharova. “Leather balls, for example, are often used in boxing and crossfit, and nylon balls are often used for classic functional training.” Before buying a medicine ball, consider what exercises you will be doing with it.
* In many basic and isolation exercises medicine ball is used as a weighting agent, for example,
In this case, you should choose a small ball.
* For throwing exercises a voluminous and heavy medicine ball is suitable. “Unlike a regular ball, it does not bounce off surfaces, but dampens the force of impact. Therefore, it is suitable for different variations of throws involving all muscles, including core muscles,” says Inna Zakharova. What do these movements look like?
* For functional exercises on an unstable support (where the medicine ball plays its role), choose balls with a non-slip surface. The size of the ball will help to adjust the load: the smaller the diameter of the medicine ball, the more difficult it is to perform such exercises.
* For traction exercises A medicine ball with one or two handles is best. “In this case, by the way, they can replace the weight,” says Inna Zakharova. - However, such a projectile is not suitable for exercises where it needs to be rolled from side to side. The handleless machine is more versatile: it can be used in all exercises, from throws to push-ups.”
How to choose a medicine ball: by weight
Experts advise not to chase big weights. “If you are a beginner, do not try to take a heavier projectile,” Inna Zakharova comments. - To begin with, take the lightest medicine ball, but strive to perform the selected exercises with it with high quality, and add the load for now, increasing the number of repetitions. When you can easily complete more than 20 repetitions of the exercise, it makes sense to purchase a heavier projectile.
Medball (medicine ball), which boxers call a stuffed bag or just a projectile, has been known since Soviet times, but to this day is considered an excellent solution for training. With its help, you can perform a whole range of exercises: both with a partner and individually. Products vary in weight, shape and strength, which allows you to choose the best option for specific tasks and target audience. On our website you can purchase a wide selection of medicine balls from 1 to 6 kilograms.
1. Wide price range. Balls cost from 325 to 1050 rubles, so gyms, boxing clubs, educational institutions will be able to order such medobls that are suitable for the stated needs. Not only professional fighters, but also schoolchildren and students will be able to train with them.
2. Different density. As a finishing material, either leather or an awning (dermantin) is used. And although the first option is significantly superior to its counterpart in strength, artificial upholstery makes the product 20-50% cheaper (depending on the weight of the medicine ball).
3. Excellent choice by weight. Products are grouped by weight: from 1 to 6 kilograms. The choice of projectile for a specific target group is greatly simplified, and the likelihood of injury is reduced.
Using a medicine ball to train boxers:
- General preparation. The projectile is used to create additional load during jogging, squats, pumping up the press. Since the medicine ball is quite soft, it is safer to use than traditional dumbbells, kettlebells and weightlifting "pancakes".
- Striking practice. Throwing the ball from the chest and from behind the head allows the athlete to pump up the muscles of the arms, back, chest and legs, which is very important for a boxer. The pushing technique is used in combat: it is this kind of blow that is the most powerful, sharp and crushing.
Teamwork. Medball can also be used for exciting games, for example, Russian rugby. Throwing the ball between partners in a standing position, while lifting the body from a prone position, will improve reaction, teach a novice boxer active defense.
To order shells, just decide on the quantity and type and make a phone call, or send a request to our e-mail. On our site you can find a large number of professional equipment for sports, including boxing rings, pears and bags, equipment. We offer you not only the sale of devices, but also their delivery and installation.
If you need to buy medicine balls for home workouts or equipment for a gym or fitness room, then look at the range of medicine balls at prices that are favorable to you in the SPORTS-TECH online store. Here you can buy medical balls wholesale and retail, only from trusted manufacturers of high-quality sports equipment.
How to buy medicine balls in our store?
To do this, you need to click on the "buy" button under the product, which will automatically go into the basket after that. In the basket, you can create a commercial offer in pdf format and print it on the letterhead of the Sports Technologies Group of Companies, or immediately proceed to placing an order.
Assortment of medicine balls, stuffed balls
Medicine balls are available from 1 to 20 kg of different colors. The surface can be from the following materials:
- awning;
- rubber;
- artificial leather;
- Genuine Leather.
A medicine ball, or medicine ball, is necessary for athletes recovering from injuries and operations, and it is also good as a projectile for fitness training, gymnastics, weightlifting, etc.
With the help of such equipment, all the muscles of the body are actively restored and developed, but this happens in a gentle mode. It is suitable for children, adults, and older people with a weakened musculoskeletal system.
You should start training with a stuffed ball with the smallest weight, gradually increasing it. It will also be easier for beginners to use a projectile with one or two handles.
In our catalog, in addition to conventional medicine balls, there are medical balls - kettlebells for 5, 10, 15 and 20 kg for difficult workouts.
Affordable prices for stuffed balls
Our online store offers the best prices for medicine balls. Three price categories are available: retail, opt.1 and opt.2. Wholesale prices depend on the final volume of the purchase: the larger it is, the greater the discount. From 99,000 to 199,000 rubles, it will be 5%, and over 199,000 rubles - 10%.
You can also arrange delivery of the order to any city. In Moscow, when ordering from 50,000 rubles, delivery will be free!
We hope that you will find the perfect medicine ball for yourself from our range, and that you will also be satisfied with the quality of goods and service! We ask you to leave a review about medicine balls after purchase in the SPORTS-TECH online store for other buyers!