Guide to train with your functional ball

When it comes to starting to exercise, the question about the necessary material can be overwhelming. Start with something that does not represent a mental challenge in terms of weight and that has a friendly texture and grip can facilitate the beginning. It is here where the functional ball comes into play, a versatile and effective option.

The functional ball, also known as a medicinal ball, is a perfect choice due to its appearance, consistency and material that is not perceived as "hard." Although it may not seem challenging, it becomes demanding when we choose the right exercises. It is ideal for a full body routine at the beginning of our return to fitness routine.

Our choice at Evergy:

Select the weight of the functional ball according to your physical condition. If you already practiced sports, choose the 9 kg; If you are very active, opt for the 12 kg. For those less experienced, there are lighter 7 kg options. The variety of options guarantees that you find the adequate functional ball for you. In the end, the ideal is that you start with the smallest weights of 3 and 5 kg to make you 100% with the material and technique.

Next, we will explore various tips to improve the launching technique of the functional ball, one of the exercises that at first glance seems very simple:

1. Select the right weight: Choose a weight that represents a challenge, but that does not overload you in the first round. Excessive weight can result in postural deformation and affect the technique over time.

2. FOUNDED POSTURE: Keep your legs to the width of the hips, feet slightly out and back in a neutral position.

3. Ball fastening: Support the ball from the lower middle zone; If we imagine that the ball sphere is a clock, one hand should be in the 8 and the other in the 4th. It is not about grabbing, but about holding, as if you were holding a salad bowl.

4. Initial position: In the initial position, stay standing, and make sure that the ball slightly rubs your chest, without being supported on it.

5. Preparation and distance: Before throwing the ball, make sure you stand and oriented towards the target, and verify the appropriate distance of the wall. The correct distance allows the ball to make a minimum parable when touching the wall.

6. Distance considerations: Avoid being very close, since the launch will be too vertical, making it difficult to succeed in the target and increasing the probability of errors when catching the ball. Moving too much will require excessive effort and fatigue will increase.

7. Launch technique: With the correct posture and the ball ready at the right distance, it performs a squat descending to the parallel position and ascends similarly. Use the impulse to throw the ball vertically with a slight parable and some force. If the ball does not bounce on the wall, it will fall stuck to it, making it difficult to collect.

8. BALL COLLECT: Keep your hands in salad bowl and wait for the ball to calculate your fall. Do not try to take it, but to hold it, preferably at the height between your chest and your chin. Upon going down again, perform a squat to receive the ball effectively.

Now, let's get into action. Look for a clear space to work and start with an exercise routine with the functional ball.

Here we leave you a full body routine so you can start training with your functional ball:

Pulsion rise:

10 repetitions x 2 series, 1 min of rest between each series.

• 10 Take the ball to the ground in Squat, with the legs open beyond the hip, and keeping his back aligned, the ball rises with the semi-extended arms, above the head.
• 10 squatillas with the functional ball embraced to the chest
• 10 Putting the ball on the floor, resting your hands on the top, you make a iron, with stretched feet and arms too. Then you bring the foot to the ball in a jump, as if you would get up from a burpee, and grab the ball, you climb it above the head, following the guidelines marked in the first exercise. 
  You put the ball back on the ground, and again on an iron.

Routine with functional ball:

We will perform 5 repetitions of each exercise for 9 rounds with 1 minutes of rest per round.

1. 5 loaded with the functional ball with squat
2. 5 abdominals with the functional ball playing behind our head and in front of our feet.
3. 5 Thrusters, going down with the functional ball in front of us in seadilla and climbing until extending our arms on our head.
4. 5 squats behind the neck, with the functional ball resting behind our head.
5. 5 abdominals with the functional ball always on our head and the arms stretched.
6. 5 funds on the functional ball
7. 5 elevations of the functional ball with the legs while we are lying up to 90 degrees

Tips for getting the most out of your training with a functional ball:

Focus on performing the exercises correctly instead of doing them quickly. Be sure to maintain balance in each movement and adjust the weight of the functional ball according to your capacity. Follow the specific instructions for each exercise, keep an adequate posture and enjoy the process.