Today, medical equipment has a wide range. At the same time, among a considerable variety, a special place is occupied by a unique product called a stuffed ball (medical ball). We will talk about him in detail in the article.
Definition
A stuffed ball is a product that is made of a very durable material not subject to mechanical wear (rubber, leather, etc.). This medical product is available in different designs, which is manifested in its difference in weight and diameter. The parameters of the accessory directly depend on its purpose.
Appointment
A stuffed ball is used to recover from severe injuries of the musculoskeletal system in athletes and ordinary people, as well as for general muscle strengthening and improving body tone. As the long-term practice shows, the enormous amount of exercises with medical ball existing today makes it possible to work out almost all the muscles in the human body, both in the upper and lower parts.
main parameters
A stuffed ball has a mass that can range from 0.5 kg to 4 kg. The recommendations of experts say that novice athletes should use the lightest products weighing up to one kilogram. Moreover, the emphasis should be directed precisely to the correctness of the exercises, which subsequently leads to the possibility of a gradual increase in the weight of the used projectile and achieve the desired result.
Most common mistakes
Observations of professionals suggest that newcomers most often make the same mistake: they zealously strive to throw a stuffed ball due to the maximum inclusion of exclusively the strength of their hands and shoulder girdle. But in reality, the entire body should be connected, while activating the muscles of the back and abs throughout the duration of the throw. It is important to know and clearly understand that the strength, power and direction of the attacking action in martial arts, volleyball and many other sports are guaranteed by the correct and well-coordinated work of the corps.
If you add to your regular training with weights and throwing a stuffed ball, the technique of which will be discussed below, then after 4-6 weeks, significant progress in the strength and power of the blow will be noticeable.
Explosive Exercise Exercises
There are several of them. First exercise. Legs should be set shoulder width apart; we place the medicine ball in front of the chest. After that you can:
- Squat on the right foot while torso to the right.
- Roll the ball into your right hand and push it up.
- Catch the ball over your head with both hands at once.
- Perform all the same, but on the other hand and side.
The rest are followed.
- Exercise number two. With both hands, immediately toss the ball stuffed up one or two meters and then catch it. The weight of the product should be from 1 to 3 kilograms.
- Exercise number three. We sit on the floor and alternately throw the ball from one hand to another.
- Exercise number four. First, we place our feet shoulder-width apart, and we tilt the body slightly forward. After that, we straighten up sharply and quickly and throw the ball up to catch it later.
- Fifth exercise. While in a squat, throw the ball up, then straighten up and catch the product.
- Sixth exercise. We sit on the floor, with both hands we throw the ball up, after that we quickly accept the supine position, then we get up and catch the ball.
- Seventh exercise. We spread our arms to the sides, and put the ball in our right hand. Then we pass it from one hand to another directly above the head.
- The eighth exercise strengthens the abs. To do this, lie on your back, while bending your legs at the knees. Hold the ball near the chest with both hands. Next, you must perform a standard lifting of the housing up. At the upper point, it is imperative to hold up the raised body, while straining the abs muscles as much as possible. Then we lower to the starting position. The blades should not completely touch the floor.
Throwing and throwing equipment
Throw and push the stuffed ball as follows:
- At the same time with two hands from behind the head up and forward.
- With both hands over the head back.
- Leaning forward, throw the ball back and forth between the legs with both hands.
- Lying on his back, quickly push the ball with his feet to the partner, and he, after he caught the ball, should throw the sports product again on the feet of the athlete on the floor.
You can also throw small balls with one hand forward from behind your head:
- At the designated goal, kneeling, sitting, standing at full height.
- Through high barriers standing.
- To objects located in the direction of movement (running) or located away from the displacement vector.
- For goals in motion.
- At a range with a take-off run.
- At the maximum range of the rebound from the wall.
- Ricochet at the target.
Modern stuffed balls for fitness and crossfit training have a high-strength outer shell, which is sewn inside with special reinforced threads. Stuffing the ball does not have any solid objects or sand.