Exercises with the medicine ball or "Med ball”Are among the most effective and complete to strengthen our body! THE Wall Ball, such as Burpee, are classic CrossFit® movements, hated by many and loved by many.
The important thing is to perform this skill in a performing way and with the right technique. Here's why today we're going to reveal 6 things they never told you about Wall Balls:
Index
Keep your elbows inward
This is probably the determining factor in being able to make Wall Balls unbroken.
If the elbows are put outwards, the shoulders will fatigue very quickly. The advice is to keep them tight, contracting the triceps, this will make the execution more efficient and allow you to perform more reps.
Use the hip motion
It is important to use the hip to make the movement more fluid and above all to save precious energy.
Concentrate on doing a movement that should be quick and explosive, similar to that of the Thruster. Using your arms instead of your hip to throw the ball up will tire you quickly.
The hip is the strongest part of the body. Use it!
Touch the target
This point is related to tip 2.
During the Wall Ball the most important function of the arms is to control the ball uphill and to hit the target with precision.
The goal is to make the movement smooth and continuous, hitting the target and keeping the pace constant.
Hold the ball in front of your face
One of the most common mistakes during Wall Ball is getting the ball in front of the chest or in front of the abdomen; this wastes time and often does not allow the athlete to go below the parallel, in squatting.
Focus on the right position of the ball: it must be held in front of the visa. The bottom of the ball must be equal to or higher than your chest.
Remember to breathe deeply
One of the reasons that make Wall Balls difficult is to breathe incorrectly.
Take a deep breath every time you stretch your body to throw the ball, this will make you feel better because the diaphragm stretches and increases the flow of oxygen.
Maintaining proper breathing while performing the exercise is essential as it will help reduce fatigue and help you resist longer.
Know when to take a break
Some athletes are able to complete a HERO WOD like Karen (150 Wall Balls unbroken).
It takes a lot of practice with Wall Balls to be able to understand what your limit is.
It is important to find the right pace and time to take a break without being overwhelmed by fatigue.
This advice takes some time, as well as knowing yourself as an athlete, but when applied correctly, it will greatly improve your performance.
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