Medball, or otherwise, a medical ball is made of special high–density rubber, which allows it to have a non-slip surface. There is a fairly heavy material inside the medball: sand, sawdust or gel. Because of this filling, the ball is also called weighted. Another name for this device: the ball is functional. The medball has the feature of not bouncing off surfaces and dampening the force of impacts.

The medball can be of different colors, each shade corresponds to the weight of the ball, this criterion should be taken into account when selecting a suitable model. The weight of the medball ranges from 1 to 10 kg. Externally, the medical ball may resemble a kettlebell or a car steering wheel, there are one or two handles available. The cost of a medical ball is quite acceptable and allows it to be widely used in a complex of home workouts or for classes in a fitness center.

The purpose of the medical ball

Training using a medball allows you to work out almost all muscle groups, while protecting them from excessive loads. The medball performs functions similar to those performed by dumbbells, so it is used in training for variety and a sense of novelty.

Professional athletes also use medball, especially during the recovery period after sports injuries. The course of rehabilitation is monitored by qualified coaches and sports doctors, they regulate the load and note changes in the athlete's condition. Whatever the purpose of your training: gaining muscle mass, losing weight or general wellness – medball will help you achieve the desired result.

Training using a medball gives the muscles and ligaments the optimal work in which they develop, become stronger and stronger, but are not subjected to excessive overloads. In addition, dexterity, flexibility, speed of movement are improved, coordination and balance are improved. Medball is a unique device for successful rehabilitation after operations performed due to damage to the musculoskeletal system. Elderly people with the help of a medical ball have the opportunity to effectively develop joints and give an acceptable load to weakened muscles. Training with a medball is also called functional training.

The advantages of using a medball in the training process

This sports equipment has the ability to strengthen all major muscles, especially the arms and legs, for full joint function without the risk of stretch marks and ligament tears.

In addition to working out the muscles of the arms and legs, medball is also involved in the formation and strengthening of the muscles of the back, shoulders and abs. Thanks to training with a medball, the muscles become pumped up, elastic and embossed. Medball can be used for individual training and when working in pairs.

Medball is a fairly mobile device, you can take it with you to nature, to the gym, to the fitness center. Medball is successfully used by readers http://122plus.ru, members of the community of fans of a healthy lifestyle 122plus.ru medball is used at home.

Who is recommended to practice with a medical ball?

Medball is a universal sports device, equally suitable for professional athletes and beginners. Classes with medical ball are available to almost all categories: teenagers, adults, the elderly, people who have undergone surgery and sports injuries. The medical ball is effective both in the complex of rehabilitation work and wellness gymnastics, and in the strength training process.

The functionality of the medball allows you to realize a variety of goals: in weightlifting, its use increases strength, speed and endurance, in fitness, medball develops flexibility, coordination and muscle tone, in physical therapy it allows you to recover faster from injuries and fractures.

For beginners, we recommend starting training with a medball of the lowest weight with one or two handles, gradually increasing the weight and adding load. Simultaneous use of a medball with other sports equipment will be effective.

Start the lesson with a warm-up so that the muscles warm up and prepare for a more serious load. Motivate yourself with energetic music – it makes doing exercises more fun.

Then start training directly. Sit on the floor, resting your knees on the floor and your buttocks on your heels. The back is straight. Pick up the medball and lift it with straight arms, trying to bring your arms as far back as possible, while avoiding deflection in the lower back. Feel the work of the shoulder blades while lifting your arms. Return to the starting position and do another 10-20 repetitions.

Next exercise: the starting position is the same as in the previous one. Extend your arms with the medball in front of you and bend them slightly at the elbows. Then put your hands with the ball behind your back and make a few springy movements in order to reach your back. Feel a slight tension in the triceps area.

We continue to be in the same starting position. Take the medball with one hand and straighten it in front of you, put the other hand behind your back and hold it parallel to the floor. Then connect your hands in front of you and transfer the medball to the other hand, bring the freed hand back. It is important to keep both hands parallel to the floor. The number of repetitions depends on physical fitness.

We change the starting position: one leg remains on the knee, the other is pulled aside with a straight knee. Raise your hands with the medball above your head and make a deep incline to the straightened leg. Keep the body parallel to the leg. Then make a tilt in the other direction.

Starting position: lying on your back. Bend your legs at the knees and lift them so that the shins and feet are parallel to the floor. Stretch your arms with the ball over your head. Raise your arms with a medball, head, shoulders and shoulder blades and stretch forward. In this exercise, all departments of the press are well worked out.

Another abs exercise: lie on your back, hold the medball between your ankles. Lift your feet off the floor at 30-45 degrees and hold them for a while, then slowly lower your feet with the ball to the floor.

Do push-ups using a medball as a hand support. During push-ups, try to keep the body in one line: the buttocks are tense, the stomach is retracted.