How to choose the weight of medicine ball? Many people will choose a kind of equipment to exercise when they are exercising. In fact, fitness ball is also one of the instruments that many people choose. So how much do you know about the choice of medicine balls? Let me introduce an article on how to choose the weight of medicine balls. Let's take a look together.
How to choose the weight of medicine ball? 1 What is a pill?
Fitness ball is the equipment that many gyms will have now, mainly to train explosive force. Everyone can choose different weights according to their own abilities. At first, it was suggested that it should be done under the guidance of a coach.
Weight selection of pellets
Many people have problems in medicine ball training! How many pills should I choose? Which is better, lighter or heavier? Actually, it depends on what kind of training you eat fitness balls for.
Because weight equals muscle strength, many people tend to be "heavier".
But this is not the case. The key to medical ball training is to ensure that both "action speed" and "action resistance" are carried out under overload. As long as the weight is enough, it can provide appropriate resistance, but if it is too heavy, it will affect the structure and speed of the action. Four, six or eight kilograms of pills are suitable for everyone.
Even if the resistance is the same, the speed will increase with the individual's muscle strength, physique and explosive force. The timing of using a heavier medicine ball is that it moves slowly and needs more muscle strength.
You can also use a 20-Jin medicine ball to develop muscle strength, but you have to understand that muscle strength may not be transformed into more speed and explosiveness. Please remember the formula of explosive force (strength) = strength)/time. When you add resistance to an action, you can't move at a speed without resistance. In addition, if you add more weight to your movements, the biomechanical changes of your body will be greater, and your posture may deviate or fail to meet your training expectations.
Fitness ball training method
Action one, the fitness ball squats.
Open your feet, slightly wider than your shoulders, hold the ball in your chest with both hands, squat down your hips and lean forward slightly. Be careful that your knees don't exceed your toes. Mainly exercise hip muscles.
Action 2: flexion and extension of the back arm of the neck of the sitting fitness ball
Hold the medicine ball with both hands above your head, bend your arms slightly, slowly fall back to the back of your head and slowly recover. Mainly exercise triceps brachii (commonly known as "bye-bye meat")
Action 3: The medicine ball hits the knee.
Hold the solid ball in both hands and push it obliquely above your body, tuck in your abdomen, turn your waist, obliquely rush your knees, and switch left and right. The main exercise areas are abdominal external oblique muscle and leg muscle.
Action 4, fitness ball push-ups
Hold the medicine ball with one hand, form a straight line, tighten the abdomen, bend the elbow downward, and then slowly restore. Poor strength can be used in kneeling position. Main exercise parts: pectoralis major, triceps brachii and core parts.
Experience of drug ball training
I haven't posted a fitness video for a long time, and I finally have time to record one today. This time, I recommend you to practice the strength of your core (abdomen) and limbs with a fitness ball. I use 10 Jin pills, so I have to weigh them myself. There are big and small medicine balls, and I use' this big and small ball will be about the size of basketball.
Punching in for fitness, the second time in the recovery period, warm-up, kettle bell squat 20+ solid ball smash 16+ cylinder squat 10 one cycle, four cycles, eight minutes two groups of tabata, enjoy this sour and refreshing.
From June to summer, I suddenly found that I really wanted to lose weight. The meat on my waist, which used to be very thin, can now be caught. At that time, there was no concept of going to the gym. Just be serious. If you go home every day, do 40 to 50 minutes of keep, vest shaping, leg shaping and body stimulation by hand, then board the elliptical machine for 50 minutes, take a shower and sleep. By mid-July, the weight has reached 102 kg. Then it happened that the government subsidy for the gym in front of my house was extremely cheap. Cheap enough to take a bath for a year, I went to the gym. By chance, I learned about the existence of medicine balls, and I really like them.
How to choose the weight of medicine ball? 2 What is a medicine ball?
Medicine balls have existed for centuries and were used by doctors, soldiers and soldiers in ancient Greece, and they are still very popular today. The use method is extremely simple, but it can achieve full effect, and athletes of any level can easily operate it.
Medicine ball is a kind of sports ball with different weight grades and similar appearance to basketball. It occupies a place in the field of sports medicine rehabilitation and can be used to help injured patients recover their sports ability. In addition, it is very practical for fitness, muscle strength training and rotating core training, and is often used in enhanced weight training to gradually increase the weight of medicine balls to train explosive force, which is particularly helpful.
Although it is often confused with the larger inflatable yoga ball (or Swiss ball), the fitness ball is made of solid materials, and the shell is made of many different materials, such as nylon, leather, rubber and so on. The inner layer is mostly sand. Generally, the weight of pellets is1-1kg (i.e. 2-25 lbs) and the diameter is about 28-30 cm. The surface of traditional medicine balls is generally designed with anti-skid, which is convenient for users to grasp the medicine balls. But there are other different designs, such as adding a handle to simulate dumbbell or kettle bell training, or attaching a rope to facilitate swing practice. In addition, the current design of drug balls can be divided into two categories according to their elasticity. When you throw the medicine ball on the wall or floor, the hard shell and the medicine ball filled with air will rebound, which will help the medicine ball return to the user quickly.
After briefly introducing the development, material and size of drug balls, the next article will take you in-depth to understand the benefits of drug ball training, recommended training actions, how to choose the weight of drug balls and where to buy them.
Benefits of fitness ball training
Barbell and dumbbell training lay the foundation for athletes' muscle strength, but if we discuss the improvement of explosive power, it is not as effective as throwing fitness balls. Imagine that you are doing sit-ups and your arms can quickly move the barbell up and down, but when you push the barbell to the top, your arms still need to be a little slower to avoid hurting your shoulders and elbows, not to mention avoiding the barbell flying out of your control. So in this case, we say that barbells can't give full play to your explosive power like medicine balls.
Basic movements such as squat, hard lifting and supine pressing are very helpful to exercise strength, but limited by the single direction of movement, the ability to transmit whole body strength is monotonous. Free weight and core rotation of mechanical equipment, such as abdominal muscle training and resistance rotation, have limited training effects; The use of the fitness ball is highly changeable, and you can freely choose to project in any direction: from front to back, from left to right, and in the direction of rotation, which can not only strengthen the upper body muscles and abdominal muscles, but also avoid lower back injuries, exercise muscle strength and sense of coordination and balance, and is safer to use. After mastering the skills, you can practice easily at home without taking up space.
Especially many handball players often use fitness balls to train their throwing ability. The study also found that the throwing speed, muscle mass and upper body strength can be greatly improved through the training of fitness balls.
Basic training movements of fitness ball
throw
Throw the ball at the wall with your feet shoulder-width apart, or stand in the batter's position. You can use one hand or both. You can also throw from your knees, back or jump.
catch a ball
Throw the ball at the wall, catch it when it bounces, or have a partner to practice with, and throw it back and forth.
Lift the ball
Don't you have dumbbells at hand? You can even use lightweight fitness balls with squats, overhead, lunges, boating, abdominal muscle rotation or logging. You can also try to put the solid ball on one side of your body, or hold the solid ball in your palm for Turkish stand-up, just like the kettle bell Turkish stand-up; Or just walk a distance or hold the medicine ball with your arm for a while. For girls who want to shape the inner thigh, they can put the fitness ball between their knees and do a lot of lower body exercises to ensure the lasting effect of leg muscles.
balance
You can use medicine balls as an aid. Put one hand on the fitness ball and do push-ups to challenge your stability. Put your feet on the fitness ball, lift your hips from the floor and exercise your hip joint in bridge. Sometimes you don't even need to touch the ball. Think of it as an obstacle and jump over it.
Roll the earth
Foam roller is not the only tool that can be used to warm up and increase athletic ability. Put your muscles on the ball, even a soft medicine ball can provide enough strength to help release tight muscles.
As a tool for evaluating athletic ability
Fitness ball can be used as an auxiliary tool for exercise. When you are doing a squat, put it behind you to know that you have squatted deep enough, or if you have low back pain or hip injury, put a fitness ball behind you to prevent it from squatting too deep.
Fitness balls can also evaluate your strength in real time, so you can use the performance of fitness balls to determine whether your body is ready for training. Throw the ball as far as possible, measure and record the throwing distance in each training and compare it. If you find that your strength suddenly drops, you may need to consider relaxing your weight-related exercise a little in the near future.
Another purpose: to help you plan the rest time between groups. For example, if you throw 9 meters, and then only throw 7 meters after 30 seconds, you can be sure that you have not given yourself enough rest time; But if you can throw 9 meters after three minutes' rest, then you will know how much rest time you need!
Generally speaking, when your training goal is:
First, when strengthening your strength, you should set your medicine ball training menu fewer times to keep the fastest speed. It is recommended to repeat 3-5 groups 2-3 times each exercise, with a rest time of 2-3 minutes.
Second, for abdominal muscle training or other weight training, do as much training as possible within the time you can accept, the better.
Third, if you want to get the effect of cardiopulmonary function or just want to sweat or exercise, you can try to throw the ball for 30 seconds continuously and repeat 3-5 groups, and keep the rest between groups within one minute.
Weight selection of drug balls
As for the weight of the medicine ball, the ideal weight of the medicine ball is to make you feel the resistance effect, but it will not make you feel forced to change the moving mode and speed, so when you feel too light or feel that your moving speed makes you feel unable to load, you should stop and change the weight of the medicine ball. Generally speaking, the weight of fitness balls recommended by boys is about 4-5 kg, and that recommended by girls is about 2-4 kg. This will provide enough resistance for all kinds of common exercises.
The best ball for you depends on what you want to achieve with the medicine ball. If you are going to just do some abdominal muscle training, throw it back and forth, or do more fixed exercises like squatting and pushing, any material will do; If you want to throw it on the ground or on the wall, choose materials that can last longer and avoid rubber balls. Rubber materials are easy to break or deform due to strong impact, which will also lead to resilience and eventually lead to air leakage.