It’s always like this, the end of the year is that rush after losses, wanting to lose weight and all the accumulation of bad habits from a whole year, well, the right thing is to always take care of your diet and try to exercise regularly, so, how about not Expect extra pounds to try to reverse the situation and try to ensure good shape now? Okay, gyms aren’t always cheap and you don’t live in a place where you can run, so it’s time to get to know the medicine ball (weighted ball used in physiotherapy).
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What, never heard of it? Yes, but it is already becoming fashionable in gyms. Don’t underestimate it, as the American military uses this equipment to exercise strength, power and coordination, but, unfortunately, it is still little known in Brazil.
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The Medicine Ball, unlike traditional gym equipment, incorporates movement and variety into your training, making it ideal for both athletes and beginners.
Learn to do Pilates at home
Among the many possibilities, we will show you a simple exercise, however, great for strengthening the muscles of the entire body, very easy to perform, which will boost your entire body, in fact, it is a functional strength exercise that works the front and back muscles. behind the legs and thighs, the core and upper limbs, while raising the arms with the ball. It is suitable for all fitness levels (what varies is the weight), especially for the base phase of training, when the idea is to strengthen. You just need to be (very) careful with the hip fit so as not to force the lumbar spine.
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Exercise:
1) Standing, feet parallel and hip-width apart, hold the medicine ball in front of your chest.
2) Bend your knees and project your hips backwards, as if you were going to sit on a stool, doing squats.
3) Then, extend your knees, stand on your toes and lift the ball above your head, with your arms extended.
4)The movement must be continuous, that is, you will not stop between one phase and another.
Beginners and intermediates should start with a light ball, weighing 2 or 3 kg, doing 2 sets of 10 repetitions. Advanced players can do 3 sets of 12 repetitions.
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Making your own Medicine Ball:
Taking into account that here in Brazil a medicine ball can cost 80 reais for a 1 kilo ball, we will share a tip from an American website that shows how you can make your own ball, and for just a few reais.
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You will need:
– A ball (if the camera is not attached to the ball, the better).
– flat tire repair kit (may take a little work to find)
-Funnel
– Shoe glue or insulating tape
– Thin sand
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How to make:
Take the ball, mark the hole using the kit.
Drill the hole, put the funnel in immediately, if too much air comes out, it could be very difficult to put in the sand.
Keep weighing it while inflating the ball, then just close it using the tire repair kit, you just have to follow the instructions that come with the kit, and that’s it, close it with glue or adhesive tape.
