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Weighted balls are perfect for personal training at home, as well as for fitness or physiotherapy. These balls are covered with a rubber surface, which ensures good grip. Therefore, you will not feel any tension or discomfort while exercising. These balls are suitable for various sports training, so even if you have not played sports before, with a weighted ball you can start doing it very easily.
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/
What are heavy balls for?
" Pure2improve medicine ball is an equipment that strengthens your body and expands your range of motion. Exercising with the ball will help you become stronger. " - 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
Leg curl exercise
Jumping with a ball
Ball spinning exercise
How to do exercises with a weighted ball?
First workout day : Perform all three exercises for 8/12/10 reps (choose your desired intensity) - do them in a row, without breaks. Rest 1 minute after each exercise. Perform 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 3/4/5 times. Then take a 1-minute rest break. Repeat the same principle for the remaining exercises.
Third workout day : Perform the first exercise 8/12/10 times with 20 second breaks. Do all 3 exercises in this way and then rest for 1 minute. Do 3/4/5 exercise sessions.
Fourth workout day : Do each exercise for 30 seconds and do not take breaks. Rest for one minute after all three exercises. Do 3/4/5 sessions (choosing the desired load).
Fifth workout day : Continue each exercise for 1 minute, but rest for 10 seconds between exercises. After completing 3 exercises, rest for 1 minute and 30 seconds. Do 2/3/4 sessions.
Sixth workout day : Perform all three exercises for 8/12/10 reps - without any rest between exercises. Rest for one minute after each of the four exercises. Repeat for 2/3/4 sessions.
Seventh workout day : Do each exercise for 30 seconds. Take a break only after all 3 exercises - 1 minute. Repeat sessions 1/2/3.
Eighth workout day : rest day.