5 most effective exercises with med ball

Try a couple of times a week to perform a set of exercises with med ball from famous coach Dan John (USA). This exercise is to pump your whole body (focus on core muscles), as well as increase endurance and coordination. Besides med ball weighing 7-8 kg you need a solid wall.

Pass from the breast

Stand a few feet from the wall, put your feet shoulder-width apart and lifting med ball to his chest. Take a step forward with your left foot and simultaneously roll the ball into the wall of the chest, as if giving a basketball pass. Catch a rebound off the wall shell, return to the starting position and repeat the movement with the other leg. Each throw counts as one repetition.

Between the legs

Get up against the wall with your feet wider than shoulder width. Lean forward and Put Your hands in standing on the floor med ball, tear off the ball from the floor for a couple of cm, quickly Push it forward and then with force Metni back between his legs against the wall. Catch and repeat.

Throws upRaise med ball to the stomach, put your feet shoulder-width apart and straighten the back. Averting the pelvis back, bend your knees and sit down. Immediately Straighten and pushing down on the floor, Metni the ball up. Not catching the shell, let it fall to the ground, pick up and repeat.

Leap forwardStand up straight with your feet shoulder-width apart, the ball is at the breast. Averting the pelvis back, sit down and swing the ball down and back between his legs. Immediately jump forward as far as possible, helping himself an avid popping the ball to his chest. After landing, do not stop, as soon as the duration. One leap – one repetition.

Jumping against the wallGet up to a meter from the wall facing her, hold the ball with his chest. Bend your legs, take your pelvis back and sit down. Immediately Straighten and Jump up as high as possible. At the highest point of the jump med ball touch the wall. After landing, immediately sit down and continue.