Complete exercise n ° 1 to strengthen your heart and increase your heart rate

Wall balls are a classic crossfit movement that combines squats and explosive movements. This complete exercise of the body makes your heart pump, promotes endurance and targets several muscle groups, including the arms, the nucleus, the glutes and the hamstrings. Everything you need is a weighted wall and a ball of medicine.

Wall balls could be your new Go-TO if you try to make the most of your gymnasium while working on cardiovascular shape and strength. Here, Katie Bergstrom, fitness coach and yoga instructor, explains how to start.

Wall balls are a cardiovascular and force exercise with several advantages:

• Improve the force of the nucleus: Wall balls activate the trunk muscles, which support the spine. A strong nucleus improves global stability and balance, helping you achieve other fitness objectives and reduce the risk of injury.
• Strengthen your arms: Many people do not trace their arms, and in particular their triceps, with a lot of weight, repetition or frequency, said Bergstrom Health. You can help strengthen triceps with movements like walls. Each representative also works the chest, shoulders and lats.
• Stull your glutes: This movement makes more glutes than a traditional squat because the additional weight allows most people to sink into a squat position.
• Promote healthy weight loss: Wall balls pump your heart, which helps improve endurance. Research has shown that exercises that combine endurance and strength training help burn fat.

To make walls, you need a robust wall or surface and a medicine ball. Beginners in force training can opt for a six to eight pound ball. More experienced exercises can use a 12 to 14 pound ball.

Each representative must be alike, and the contact of the ball and the start of the wall must be soft, smooth and precise. “It is very important that the ball remains close to your body when you catch it and your chest is lifted everywhere,” said Bergstrom.

Once your form is perfect, you can increase the weight, rehearsals or target height to make movement even more difficult. “Eight sets of 20 seconds of work followed by 10 seconds of rest are a great way to challenge your [endurance] In just four minutes of work in total, “said Bergstrom.

Note: You might be surprised by the number of rehearsals you can make if you define yourself. Do not forget to never make as many representatives as you lose a good sure shape.

How to do

Bergstrom recommended to start with Three series of 10 to 15 repetitions, with 30 to 60 seconds of rest between the towers.

Here’s how to make a representative:

1. The execution of the length of the arm of the wall with your feet at the width of the hip and the toes have indicated a little, as if you were going to make a squat.
2. Pick up the balloon and hold it to chest height with your tight elbows on your sides.
3. Prepare your stomach and back muscles and engage your nucleus while tightening your hands in the ball. This will put the upper body and the shoulders to work.
4. Deposit your buttocks at the back and down to drop in a squat while keeping your chest and the pressed ball just under your rib cage.
5. Sit in your heels and enter as deeply in the squat as possible. Keep your chest up so that the weighted ball does not pull you forward on your toes.
6. Continue through your heels and explode from the bottom of the squat. Throw the ball into a place about eight to 10 feet on the wall at the same time.
7. Catch the ball on the rebound with your arms above. Lower back immediately in your squat, keeping the ball at your chest.

Advice: If you want to change the exercise, drop a lighter weight, or throw only the six or seven feet ball on the wall. “You can also opt for a sweet -shell medicine ball, which is easier to grasp, throw and catch than a traditional medicine ball, which is firmer,” said Bergstrom.

Most people can make wall balls, including those with arthritis, chronic pain, diabetes or heart disease. Wall ball training can even improve these conditions by promoting endurance and strength. If you are new to exercise, be sure to make walls safely and slowly strengthen the intensity.

You may need to avoid wall balls if you suffer from arthritis which causes painful and swollen joints from the knee. Let these joints rest and return to the wall balls once the swelling has been placed. The most important thing is to listen to your body. Talk to a health care provider if pain or swelling is not calm.

Wall balls are a simple and very effective exercise popularized by CrossFit. Everything you need is a weighted ball, like a medicine ball and a wall. You can increase or reduce the intensity of the drive by choosing a heavier or lighter ball.

If you make wall balls regularly over a long period, it can tone your glutes and arms and strengthen your nucleus. If you suffer from arthritis that makes certain exercises like painful wall balls, talk to a health care provider to create a training plan that suits you best.