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Exercise at home with a weighted ball! With the help of these easy exercises, you will strengthen your body without much effort. The training is more focused on endurance, rather than active movement, so sports with weighted balls are especially suitable for those who live in an apartment - you will not make a lot of noise. In addition, it is a great way to start better managing your coordination and balance, so the benefits of this exercise can be even more useful in life.
Train together with the BE1 High-Performance Athletes Club and the BE1 National Football Academy! During this exceptional period, when time is spent at home, do not forget about the benefits of sports and physical activity. We offer you online exercise, which will take from 5 to 15 minutes and is adapted to various age groups. We invite you to spend your time at home in a meaningful way! - https://be1.lt/
How to choose a heavy ball?
" When performing exercises with a heavy ball, you may feel that your movements are slowing down. If you perform the movements at the same speed or just a little slower than without it, it means that the ball is too light. Of course, you need to feel confident that the ball is not too heavy and that exercising with it is safe, and the movements are controlled. " - physical fitness trainer VS
Where to buy a heavy ball?
You can purchase heavy balls here: https://www.atletas.lt/lt/sporto-inventorius/jegai-ir-istvermei/pasunkinti-kamuoliai
Squats with a medicine ball
Squats with a medicine ball
Medicine ball rotation
Medicine ball jumps
How to do exercises using a medicine ball?
First workout day : Do all four exercises for 8/12/10 reps (choose your desired intensity) - do them in a row, without breaks. Rest 1 minute after each exercise. Do 2/3/4 sessions (depending on the intensity you chose at the beginning).
Second workout day : Choose two exercises and perform them non-stop for 8/12/10 reps - alternate between them and repeat 2/3/4 times. Then take a 1-minute rest break. Repeat the same principle for the remaining two exercises.
Third workout day : Perform the first exercise 8/12/10 times with 20 second breaks. Do all 4 exercises in this way and then rest for 1 minute. Do 2/3/4 sets of exercises.
Fourth workout day : Perform each exercise for 30 seconds without any breaks. Rest for one minute after all four exercises. Do 2/3/4 sessions (choosing the desired intensity).
Fifth workout day : Continue each exercise for 1 minute, but rest for 10 seconds between exercises. After completing 4 exercises, rest for 1 minute and 30 seconds. If the load is too heavy, do only 1 session, but you can repeat 2-3 sessions.
Sixth workout day : Do all four exercises for 10 reps - without any rest between exercises. Rest for one minute after each of the four exercises. Repeat for sessions 2/3/4.