The diameter of the ball is about 35 centimeters, the aves are different. If this ball you decided to look after in the store, then you can choose exactly the one that suits you - on sale there are medbols weighing from three to six kilograms and above. Weight is desirable to choose, respectively, degree of preparedness, that is, if you want, you can buy eleven-kilogram ball. The medical ball is covered with vinyl or leather, and it can be packed with different materials - it all depends on the weight. The stuffing can be a steel shot, sand, polyurethane, rubber and polyvinyl chloride. This ball will jump, it can be well held in your hands. There is a convenient option with a handle, like a bowl for bowling. Some craftsmen have adapted ordinary basketball balls for medical purposes, for this they simply fill it with sand and stitch it.
Complexes with a medical ball
The ball is called medical, as it was invented for medical use for rehabilitation purposes and for sports medicine, in order to increase the burden to professional athletes.
First Exercise
Step on your knees, put the medallion between your hands, raise your arms straight above your head, set one leg aside. In this position, slant towards the retracted leg. Returning to the original position, bend over to the bent leg. Remove the body so that it is on the same line with a straight leg. Hold in this position. Go back upstairs. Do all the same, just towards the other leg.
Second exercise
Sit on your heels, straighten your arms and take them behind your back, fix the ball with your hands. Move the scapula, slowly raise your arms straight up, then slowly return to the starting position.
Third exercise
The initial position is the same. The ball is fixed with straightened hands, then bend them at the elbows and start the head. Turn on the triceps. After completing, start the hands with your head, pull the brush so that it is parallel to the floor, stay in this position.
Fourth Exercise
Continue to sit on your heels. With one hand, hold the medbols behind your back, straighten your arm, and pull the second hand forward from yourself. Oberuki must be in the same line so that a parallel is formed between the hands and the floor. The hand that is behind, bring forward, pass the ball to the other hand and pull the hand with the ball back. Keep changing your hands.
Fifth Exercise
Lie down on your back, bend your legs in the lap, place your shins so that it is parallel to the floor, hold the ball with both hands, lift your arms straight up. Tear off the scapula from the floor, hands stretch forward, the head should not fall on the chest. This exercise is a good training for the muscular press.
Exercise, training waist and buttocks
Fitness instructors for some reason this exercise is called a Russian twist.
- Sit on the floor so that your knees are bent, place your heels in thirty centimeters from the buttocks.
- Lean back a little, do it so that the back is straight, that is, the spine should be perfectly straightened.
- Hold the ball in your hands, pull them forward so that they are flush with the bottom of your chest.
- Pull in your stomach, slowly turn in different directions - then to the left, then to the right. This movement should not be performed in amplitude, rotation should start not from the hands, but from the ribs. Return to the starting position, inhale, turn in the opposite direction.
This option is more advanced - tear your legs off the ground, make 15-20 turns in each direction.
"Woodcutter"
Exercise is a good exercise for the waist and hips.
- Straighten, place your feet on the width of your shoulders, knees slightly bend.
- Hold the ball in your hands, they must be bent at the elbows. Put the ball to the left to the shoulder.
- Stretch the abdomen.
- Exhaling, move the ball diagonally to the right knee, make this movement abruptly, as if holding an ax. The movement should resemble the cutting of firewood.
- Do not swing in your lap, just rotate your body.
- Move the ball back to its original position. This completes one of the cycles of exercises. Move, applying force, but do not forget to control the balance. It is advisable to make three sets of fifteen repetitions.
"Lunge"
Having included a ball in this exercise, you will add a load. This exercise is very useful for the muscles, thighs and buttocks.
- Keep the upper part of your body straight, pull the relaxed shoulders back. Chin forward, choose a point in front of you and look at it without taking it off.
- Hold the ball in front of you in your hands, your elbows are bent.
- Take one step with your right foot forward, lower your hips until your legs are fully bent, the angle should be approximately 90 degrees. Check that the right knee is slightly above the ankle, but it should not extend forward too much, the knee of the left foot should not touch the floor.
- Turn the body to the right. Hand with the ball, too, turn to the right, do not turn your knees, just turn your chest.
- Straighten to the starting position.
Repeat this exercise ten times on each side.
Push-up
This exercise involves almost all muscles.
- It is necessary to adopt a position called in fitness a bar - this is the emphasis in the prone position. At first, if it is difficult, you can make a half-rest, leaning on your knees.
- Prepare the ball near the right hand. Lean your right hand on the ball and press it once.
- Try to roll your right hand over the ball to your left shoulder.
- Lean your left hand on the ball, press it again.
Repeat push-ups from the ball 5-7 times on each hand.
Finally, I want to say that when working with a medical ball care should be taken precautions.
- Working with a heavy ball, you should not unbend your knees and hands completely.
- Keep your back straight so you do not get injured.
- The further medbol from the body, the harder it is to perform the exercises. To avoid stretching, beginners are advised not to take the ball too far from the trunk. If you want to complicate the exercises, try to keep the ball from the body more remotely, increasing each time the distance.