Medbol - a cheap and compact simulator

Medbol - a weighting agent in weight from 1 to 20 kg, although there are also exotic models with more weight. Most often it is used for the additional load as an alternative to dumbbells or poises. But work options with him some more. His example, you can throw, catch and pass partner.

One of the main advantages of medbola as a trainer for workouts at home - its compactness. It occupies little space: even the biggest medbol does not exceed 40 cm in diameter. Plus medbol not elastic ball, it will not roll or jump around the house.

On the other hand, you can take with you to the gym or on the playground, where he will make a variety in your workouts.

How to choose medbol

Try your usual exercises: Ball weight should give slight resistance, but Coordination of this should be accurate to training remained safe and ligaments muscles. Note that even if the store you will find a light ball, you will need to do several sets of 10-20 repetitions.

To improve the flexibility and agility at first it will be enough ball weighing no more than 1-3 kg. Heavier models are suitable for strength training for well-trained athletes. In any case, better to buy the ball a little better, and replace it with a heavier with time. Do not buy it for growth.

With regard to form, in contrast to models with handles or in the form of steering, the usual round ball is suitable for a larger number of exercises. Therefore, we recommend to prefer the classics.

Exercises with medbolom

Training with medbolom as a weighting agent

You can not just take too heavy medbol in hand to further complication of the ordinary squat or exercises on the press.

functional training

You can clamp medbol not only in the hands, but also between the knees or use it for support. Here is a basic set of classical exercises for the whole body.

1. To warm up:
   • Sit on the floor with legs wide apart, using the ball for support during dynamic stretching;
   • Stand with legs slightly bent, take medbol in hand and wrapped around itself, pass behind the other hand;
   • Stand with legs slightly bent, slightly squat, turn the waist, passing the ball from side to side at the level of the knees;
   • stand up straight, lift medbol over your head, stretch, and then lower the ball down the feet (you can drop it and then bend down to lift).
2. Push ups. Reliance on the ball adds a classic exercise coordination training.
3. Twisting. You can take the ball in his hands and pulling his body when lifting, but can, on the contrary, pressed between his knees.
4. Turns torso. In standing or sitting is rotated in the waist, taking the ball as much as possible to the side.
5. Strap. Lean on medbol hands (or one hand): balancing on the ball will increase the burden ordinary bar.
6. For the upper body lift and lower the ball in his hands:
   • Lower the arms straight down, pull the ball, bending arms at chest level;
   • medbol away; his head, elbows are pointing forward, straighten the arms above the head;
   • stretch your arms in front of you, raise your arms straight above your head with the ball (you can gently toss medbol).

Do 10 repetitions. Take your time to perform movements smoothly to work out each muscle.

blasting workout

To build muscle mass is better to choose the ball harder and use it as basketball: with force to throw against the wall, so that he can bounce and then catch. Such exercises are particularly effective for the upper body muscles (hands, press back), as well as improve coordination and endurance.

Locate the wall stronger and perform a variety of throws:

1. Face to the wall, the ball at chest level: forward roll (like a basketball).
2. Sideways to the wall, the ball at the far wall of the hip: throw diagonally upwards.
3. Sideways to the wall at a greater distance, the ball at the far wall from the shoulder: powerful shot diagonally down with simultaneous short leap to the side walls for extra momentum.
4. Standing on one knee sideways to the wall, the ball over the wall furthest from the shoulder: roll diagonally down.
5. Back to the wall, the ball at chest level: with a turn of the body roll forward - complicated variant of the first exercise.
6. Back to the wall, bending down at the bottom of the ball: throw back to the wall. The difficulty is that you need to catch the ball.
7. Facing the wall at chest level medbol: a sharp jump and release the hands up with the ball as much as possible (it is not necessary to let go of the ball).

Make 5-10 shots at a fast pace, resting between exercises for 1-2 minutes. Do not forget to turn the other side to work out punches with both hands.

Exercises in pairs

When you exercise together remember that medbol - heavy simulator. Be attentive to your partner not to drop the ball.

1. Stand back to back, feet shoulder width apart. Lean and pass the ball partner, then straightened up and take the ball from the top.
2. As above, but pass the ball at the bottom and lateral tilt.
3. Similar to the previous, turn the waist and pass the ball at chest level.
4. Facing each other at a distance of 1-2 meters, throw the ball to each other on the chest.
5. As above, but the ball drop from the chest through a blow on the floor in the middle between you.
6. Kneeling, facing each other, throw the ball from the chest through a blow on the floor between you.
7. Standing sideways to each other, medbol rises above the shoulder and throw each other through a blow on the floor in the middle between you.
8. Stand sideways to each other. Lift the ball over his shoulder and throw each other through a blow on the floor in the middle between you.
9. Standing face to the wall next to each other, throw the ball against the wall so that he could catch the partner.

Performing an exercise for 1 minute, 30 seconds and rest a switch roles.