I-Medicine Ball Exercises for Training Strength

1 - Ukushintshaniswa kweMithi yeBanga

Umshini wokushintshanisa ibhola kuyindlela enhle yokufudumala izingalo namahlombe futhi uthole ukushaya kwenhliziyo phezulu. Ungakwenza lokhu kusuka endaweni ehlezi noma isikhundla sokuma. Isihluthulelo salokhu kuhamba ukuqala ngebhola lemithi elula (4 noma ngaphezulu lbs) uma uqala futhi ugcine ukuhamba kancane futhi kulawulwa. Uma uphezulu kakhulu, ungasebenzisa ibhola elinde kakhulu futhi ungeze ukugxila ngaphezulu kokunyakaza okukhulu.

1. Hamba noma, uma uhlezi, faka i-abs futhi uhlale ubude.
2. Bamba ibhola lomuthi ngakwesokunene nesandla sakho phansi eceleni kwakho.
3. Zungelezela ingalo phezulu bese uthatha ibhola ngakolunye uhlangothi.
4. Yungqazela ngakwesokunxele uhlangothi lwakho.
5. Qhubeka ujikeleza ibhola ngaphezulu, uguqule izingalo, futhi ugijimise njengoba uthola ukhululekile ngokuhamba.
6. Engeza ukugxila ngaphezulu kokunyakaza kokuqina okukhulu.
7. Phinda ama-1-3 amasethi we-16-20 reps.

2 - I-Curine Ball Curl noCindezela

Umuthi we-ball curl bese ucindezela imigomo ye-biceps kanye namahlombe. Ngenxa yokuthi wenza le ngalo eyodwa ngesikhathi, uzophinde uhlanganyele umgogodla wokugcina umgogodla uqonde futhi ibhalansi yakho ihambelane. Ungakwenza lokhu kusuka endaweni ehlezi, njengoba kubonisiwe, noma kusuka endaweni yokuma.

1. Hamba noma, uma uhlezi, faka i-abs futhi uhlale ngokuhleleka kokuhle.
2. Bamba ibhola lomuthi ngakwesokunene phansi eceleni kwakho.
3. Ukulinganisela ibhola esandleni sakho njengoba ugoqa ingalo phezulu kwe-biceps curl.
4. Phezu kokunyakaza, phakamisa ingalo phezulu, uhlanganise nehlombe.
5. Letha ibhola emuva bese wehlisa ingalo ukuze uqale isikhundla.
6. Phinda amaqoqo angu-1-3 we-10-12 reps, ushintshe izinhlangothi zesethi ngayinye.

3 - Triceps Extension nge-Medicine Ball

Ukwandiswa kwe-triceps nebhola lezokwelapha kuyinhlobonhlobo ezindandeni zendabuko nama-dumbbells. Ungabuye wengeze futhi ujabule ngokuphonsa ibhola kumuntu ngemuva kokudlulisa izingalo, ukunyakaza okuqhuma okuzophikisana kakhulu nezingalo zakho.

1. Hamba noma, uma uhlezi, faka i-abs futhi uhlale ubude.
2. Bamba ibhola lomuthi ezandleni zombili izingalo ziphakanyisiwe, izingalo eduze kwezindlebe.
3. Gcina amahlombe adonse phansi futhi ahambe ezindlebeni.
4. Bend the elbows, wehlise ibhola ngemuva kwekhanda lakho kuze kube yizikhala zakho ezingamapulangwe angu-90 degree.
5. Cindezela i-triceps ukuze uqondise izingalo, uphinde uphathe ibhola.
6. Phinda amaqoqo 1-3 we-10-16 reps.

4 - I-Medicine Ball Knee Roll

Leli gciwane lebhola lamagciwane liyindlela enhle kokubili yokuqinisa nokwelula umqondo. Ibhola yokuzivocavoca lengeza isici sokusekela, kukunika inkululeko yokulawula ngokugcwele umsebenzi owenziwe ngamandla akho kanye nokuzivumelanisa nezimo.

1. Qala phansi phansi imilenze ihlezi ebhokisini lokuzivocavoca, amadolo aguqulwe.
2. Cindezela ibhola lomuthi phakathi kwamadolo bese uthatha izingalo zakho ezihlangothini ukuze uzinze ngokwengeziwe.
3. Gxila kancane ibhola ngakwesokudla kuze kube yilapho ungakwazi ukukhululeka, uzizwe ungokoqobo.
4. Phindela emuva enkabeni bese ugoqa ngakwesobunxele.
5. Phinda amaqoqo angu-1-3 we-8-15 reps (1 rep ngakwesokudla nangakwesobunxele).

5 - I-Medicine Ball Pullover

Le mithi ye-ball pullover iyinhlangano enzima yombulunga wendabuko. Kulokhu, ugijima ngokugcwele ebhola, kodwa izandla zakho ziyajikelezwa, okufaka isisindo esiningi engxenyeni engezansi. Lokhu kuhamba kungaba yinselele kakhulu kumahlombe, ikakhulukazi uma unenkinga yokuguquguquka. Qaphela lokhu kuhamba futhi uqale ngesisindo esincane kakhulu ukuze uthole umqondo wokusebenza nokuthi ungakanani ongasisingatha.

1. Lala phansi isiteji noma ibhentshi bese ubamba ibhola lomuthi ngqo phakathi kwezandla zombili.
2. Phendulela ibhola kuze kube yinye isandla esiphezulu futhi isandla esisodwa siphansi.
3. Ngomoya ophansi futhi wehlise kancane ibhola ngemuva kwekhanda lakho, izingalo ziqonde ngqo futhi ugcine umgogodla ohlosiwe ukuze ugweme ukuvala emuva.
4. Yehlisa phansi kuphela kuze kube yilapho ukuguquguquka kwakho kuvumela.
5. Phakamisa phezulu, ujikeleze ibhola ukuze omunye isandla uphezulu futhi uphansi.
6. Phinda amaqoqo 1-3 we-8-15 reps.

6 - I-Medicine Ball Circle Squat

I-circle ball squat squat iyindlela enhle yokusebenza umzimba ophansi ngenkathi iphakamisa izinga lokushaya kwenhliziyo, okwenza kube yinto enhle kakhulu kunoma iyiphi i-cardio noma isimiso samandla. Ngenxa yokuthi lokhu kushukumisela umthelela ophansi, uzophinde uvikele amajoyina wakho ngenkathi uthola ukusebenza okuhle.

1. Hamba ubambe ibhola lomuthi ezandleni zombili ngakwesokudla ngakwesokudla.
2. Yungelezela ibhola lomuthi phezu kombhebhe ngakwesobunxele njengoba uphuma ngomlenze wesobunxele ube yi-squat.
3. Njengoba ugoqa, dlulisa ibhola kuze kube ngakwesokudla komzimba.
4. Hamba izinyawo emuva ndawonye, ​​uphinde ujikeleze ibhola emuva ngakwesokudla.
5. Phinda amaqoqo angu-1-3 we-10-16 reps ohlangothini ngalunye.

7 - I-Medicine Ball Lunge ne-Toe Touches

I-Medicine Ball Lunge ne-Toe Touches iyindlela enhle yokuphakamisa izinga lenhliziyo ngenkathi isebenza umzimba ophansi kanye nezingalo. Uzosebenza futhi ngokulinganisela kwakho futhi uhambisane nezimo eziguquguqukayo, okwenza lokhu kusebenze kahle kakhulu.

1. Hamba ubambe ibhola lomuthi phezu komhlane bese uphindela emuva ngomlenze wesokudla ungene emlenzeni owumlenze oqondile.
2. Qinisekisa ukuthi ubuyela emuva ngokwanele kangangokuthi ibhande langaphambili lingemuva kwezwane.
3. Namanje ubambe ibhola lemithi phezu kwekhanda, uguqula umlenze wesokudla phambili futhi ulethe umuthi webhola ibheke phansi.
4. Thinta izinzwani uma ungakwazi (lokhu kuzoxhomeka ekuguqulekeni kwakho) futhi uthathe umlenze wesokudla emuva emgodini.
5. Qhubekisa amaphaphu nezinzwane ezithinta umlenze owodwa ngaphambi kokushintsha izinhlangothi.
6. Phinda amaqoqo angu-1-3 we-10-16 reps ohlangothini ngalunye.

8 - Medicine Ball Squat kanye Swing

Le-squat ne-swing iyashisa kakhulu kuwo wonke umzimba, ihlanganisa izigqoko, iziqhakazi, amathanga, izingalo kanye nomgogodla njengoba uhamba ukusuka kolunye uhlangothi. Sebenzisa ibhola lemithi elula uma ufudumala uphinde uthuthele kunzima kakhulu.

1. Bamba ibhola lomuthi (4-10 lbs) ezandleni zombili, izinyawo ndawonye.
2. Hamba waya ohlangothini ube yi-squat, uguqula ibhola lomuthi phakathi kwamadolo.
3. Gcina izinyathelo emuva, amadolo ngemuva kwezinzwane kanye no-abs abathintekayo.
4. Hamba unyawo emuva lapho uguqula ibhola lemithi phezu kwekhanda.
5. Hamba uye ngaphesheya, uphinde uguqe ibhola lemithi phansi phakathi kwamadolo.
6. Hamba emuva ndawonye, ​​uguqula isisindo uphinde uphinde uhlele ama-1-3 amasethi we-8-16 reps.

9 - Woodchop ye-Medicine Ball Diagonal

Ukuzivocavoca okunamandla kukuhle ekusebenzeni wonke umzimba ngokugxila kwi-abs kanye ne-obliques. Ukunyakaza okuhambisanayo kusebenza futhi, kuqinisa umzimba ngokusebenzisa inhlangano yokujikeleza, ngendlela efanayo umzimba osebenza ngayo empilweni yangempela.

1. Qala ngezinyawo ndawonye futhi ubambe ibhola lemithi phezu kwebheyili lapho uhambelana ngakwesokudla.
2. Hamba ngakwesokunxele ungene emzimbeni, uguqula ibhola ngaphesheya komzimba ngakwesokunxele.
3. Qinisekisa ukuthi idolo lisemlenzeni bese uphenduka ngombono, uthatha ibhola emuva ngemuva kwekamelo lakho ngangokunokwenzeka.
4. Hamba unyawo olungakwesokunxele emuva ukuze uqale ngenkathi uguqula ibhola uphinde udibanise.
5. Phinda u-10-16 ubuyekeze ngaphambi kokushintsha izinhlangothi, ugcwalise amasethi angu-1-3.

10 - Medicine Ball Squat, Dribble and Toss

Lokhu kuyisimo esihle kakhulu sokuzivocavoca umzimba wonke futhi kungasetshenziswa nasemisebenzini ye-cardio ukuze uthole ukushaya kwenhliziyo. I-squat ithola umzimba ophansi uhamba futhi ungeze isisindo sebhola lezokwelapha kanye ne-dribble futhi iphosa ngcono ukusebenzisana futhi ihlanganisa ingqikithi.

1. Hamba ngezinyawo ngapha nangapha, ubeke ibhola lomuthi.
2. Yiphumelela ibhola phezulu emoyeni ngangokunokwenzeka.
3. Njengoba usibamba, u-squat uphansi ngangokunokwenzeka, uthatha izintambo futhi ugcine amadolo ngemuva kwezinzwane.
4. Ngenkathi uhlakaza, uphonsa ibhola phansi futhi uvumele ukubuyisela emuva ezandleni zakho.
5. Hamba uphakamise ngenkathi ushaya ibhola emoyeni bese uphinda u-1-3 amasethi we-10-16 reps.

11 - I-Medicine Ball Knee Pulls

Ngithanda lo msebenzi ukuze ngisebenze wonke umzimba. Umlenze wokuma uthola iningi lomsebenzi njengoba ulayisha omunye umlenze ngaphakathi nangaphandle. Uma ugcina umlenze wokuma endaweni yesigcawu sayo yonke isethi, uzothola ngempela ukushisa kulowo gwebe nomthanga. Ukwengeza ibhola lemithi elula kuyokwenza inhliziyo yakho ifike phezulu futhi ihlanganise nomzimba ophezulu futhi. Ngisebenzisa i-Disc Gliding yalolu hlelo lokusebenza, kodwa ungasebenzisa ipuleti yamaphepha noma nje uthinte unyawo nokuphuma njengokuguqulwa.

1. Bamba i-med med light noma i-dumbbell bese ubeka i-Disc Gliding, ipuleti yamaphepha noma akukho lutho ngaphansi kwesandla sokunxele.
2. Bhonqa idolo elifanele ku-squat njengoba uslayida unyawo olungakwesokunxele emuva ngqo ngemuva kwakho.
3. Gcina konke isisindo esithendeni somlenze wesokudla.
4. Ngesikhathi esifanayo uphonsa ibhola lomuthi phambi kwakho.
5. Letha i-med ball emuva njengoba ulayisha inyawo lesokunxele emuva ukuze uqale, ukugcina idolo elifanele libophe lonke isikhathi.
6. Qhubeka ukugoqa inyawo emuva uma uthatha ibhola le-8-16 ngaphambi kokushintsha izinhlangothi.
7. Zama ukugcina idolo elifanele ligobile ku-squat kulo lonke umsebenzi ukuze uthole amandla amakhulu. Zizenza sengathi kukhona ugwadule olungaphezu kwekhanda lakho ozothola uma ufika phezulu kakhulu.

12 - Modified Medicine Ball Woodchop

Ama-woodchops omuthi wezokwelapha njalo angcono kumgogodla, kodwa lokhu kuguqulwa kwenguqulo, okugcina umzimba osezansi ukhona, empeleni uhlose umgogodla ngokugxila kancane. Ngalokhu kuthutha, ufuna ukugcina iziqhakazi namadolo endaweni yesehlakalo.

1. Qala ngezinyawo futhi ubambe ibhola lomuthi ezandleni zombili.
2. I-squat, uthumela iziswini emva kwakho, futhi uthathe ibhola ngaphandle kwe-hip kwesokunxele.
3. Gcina izinyathelo namadolo ubheke phambili ekamelweni.
4. Phonsa ezithende ukuma bese ugijima ibhola phezulu nangaphezulu lapho u-diagonal, ngakho ibhola liphezu kwehlombe elifanele.
5. Phinda u-10-16 ubuyekeze ngaphambi kokushintsha izinhlangothi, ugcwalise amasethi angu-1-3.

13 - I-Knee iphakamisa nge-Medicine Ball

Ibhola lezokwelapha kungaba yindlela enhle yokwenza inhliziyo ishade ngaphandle kokuzulazula futhi lokhu kusebenza yisibonelo esihle salokhu. Uhilela kokubili umzimba ophansi nangaphansi futhi ukufaka isisindo esincane kuyokwenza ngempela ukuthuthumela kugeleza, sonke ngenkathi isebenza ibhalansi nokukhuthazela komzimba okuphezulu.

1. Bamba ibhola elincane noma imithi (isib. 2-8 lbs) ngokuqondile phezulu kwekhanda lakho ezandleni zombili.
2. Phakamisa ibhande elifanele kuze kube sezingeni lesikhumba ngenkathi uletha izingalo phansi, uthinta isisindo emadolweni.
3. Thatha isisindo futhi uphendule izinhlangothi, uphakamise ibhande elingakwesokunxele ngenkathi uthinta ibhola med kuya emadolweni.
4. Gcina i-torso iqonde kulo lonke uvivinyo futhi ugweme ukuzungeza umgogodla.
5. Uma usheshe uhambe, lo msebenzi uzoba namandla kakhulu. Vele uqiniseke ukuthi uyahamba ngesivinini esikuvumela ukuba ugcine ukulawula isisindo.
6. Phinda imizuzwana engu-30-60.

14 - Squat futhi Ushaye nge Medicine Ball

I-squat kanye ne-sweet is a umzimba omkhulu umzimba ovivinya umzimba kokubili kokubili umzimba eliphezulu nangaphansi kwelinye ukunyakaza okunamandla. Sebenzisa lokhu njengendlela yokusebenzisa i-warmup noma ukuthola nokugcina izinga lokushaya kwenhliziyo ngesikhathi sokusebenza kwakho kwe-cardio.

1. Hamba ngezinyawo u-hip-width ngaphandle bese ubamba ibhola lomuthi noma isisindo (Isisindo esikhakanyisiwe: 5-12 lbs).
2. I-squat ephansi ngangokunokwenzeka, ukuthumela iziqhumane futhi ugcine emuva ngqo, bese uthinta ibhola phansi, uma unamandla.
3. Cindezela ngokusebenzisa izithende bese uqhubeka ukugcina emuva ngqo uma usukuma, ujezisa isisindo futhi ngaphezulu.
4. Phansi futhi uphindze, uhambe ngokushesha, kodwa usaqhubeka ulawula isisindo. Engeza ukuphonsa ekupheleni kokuqina okukhulu.
5. Phinda imizuzwana engu-30-60.