Ejercicios con pelota medicinal para ganar masa y perder peso

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Está claro que las mancuernas y las barras son herramientas muy útiles para extender nuestros entrenamientos . Sin embargo, estas no son las únicas armas que pueden ayudar a nuestros entrenamientos de tonificación a obtener mejores resultados. También podemos usar la bola medicinal .

La pelota medicinal: este objeto es perfecto para entrenar y ayudar a nuestros músculos, añadiendo dificultad a los ejercicios tradicionales.

Las bolas medicinales se encuentran en diferentes pesos y tamaños , por lo que no tienes excusa para no usarlas, incluso si eres un principiante. Los estudios indican que son beneficiosos incluso para los niños! Todo esto hace de la pelota medicinal un elemento interesante, que podemos encontrar fácilmente en el gimnasio o tener en casa.

Algunos incluso disponen de contadores de medidas fisiológicas para seguir el entrenamiento, aunque estas medidas no siempre son muy precisas.

La pelota medicinal nos permite un trabajo muy intenso y funcional . Por lo tanto, hoy queremos mostrar una serie de ejercicios para trabajar el cuerpo completamente usando sólo este accesorio.

Hay muchas cosas que podemos hacer con un balón médico, especialmente si entrenamos en parejas. De esta manera, se vuelve aún más útil para desarrollar tu habilidad y generar fuerza rápidamente.

El entrenamiento que pensamos que es se centra en el trabajo de fuerza, poder y explosión de cada músculo . Además, hay un componente cardiovascular, porque cada vez que se mueve el cuerpo a alta velocidad. Esto requerirá una cantidad de energía y generará una pérdida de calorías y, por lo tanto, de peso al final del día.

Como siempre se ha recomendado, debe tener cuidado y trabajar con inteligencia . Este entrenamiento – a menos que sea de un nivel avanzado – es bastante duro y agotador, pero le ayudará a mejorar su estado físico.

Preste atención, ya que incluso si la pelota médica no está hecha de acero o hierro, puede generar lesiones si no la manipulamos correctamente.

Diferentes usos de la pelota médica

Mientras hablamos, hay bolas medicinales de diferentes tamaños y pesos. Podemos utilizarlos no sólo como peso, sino también como punto de apoyo o para lanzar/rodar.

Gracias a su forma circular -que impide una huella precisa- y a todas las formas de uso permitidas, con una pelota medicinal podemos planificar un entrenamiento funcional que nos prepare para los gestos cotidianos de la vida cotidiana : levantar objetos, moverlos de un lado a otro, lanzarlos, recogerlos….

Por supuesto, cuanto mayor sea el peso de la bola, mayor será el esfuerzo que nuestro cuerpo tendrá que soportar . Incluso si lo utilizamos como punto de apoyo, tendremos una gran inestabilidad que, en este momento, intensificará el trabajo.

Ejercicios de pelota médica

Si nuestro objetivo es trabajar sobre diferentes partes del cuerpo y aprovechar al máximo esta herramienta flexible y funcional, propondremos los siguientes ejercicios:

Tirar una pelota a la pared

Es uno de los ejercicios más comunes si practicamos CrossFit , ya que requiere fuerza y potencia de nuestro cuerpo, permitiendo un mayor consumo de calorías.

A través de este ejercicio, trabajamos sobre las nalgas, q u adríceps , femoral y también pectorales, hombros y tríceps.

El ejercicio no sólo consiste en lanzar la pelota, sino que también requiere una buena técnica de ejecución, para trabajar los músculos de forma correcta y segura.

Burpees

Similar a un tradicional burpee , podemos tener a mano una pelota medicinal . Cuando bajamos el cuerpo para ir al piso, nos apoyamos en la pelota en vez de en el piso.

Este soporte es ciertamente más inestable, y requerirá más esfuerzo . Sin embargo, también trabajaremos los hombros, brazos, pectorales, piernas y aumentaremos el consumo de calorías.

Puente abdominal

Una variación de la isométrica isométrica clásica abdominal en los balones médicos. Apoyamos las manos y los pies sobre el balón y tendremos un trabajo intenso en inestabilidad, que aumenta el esfuerzo sobre todos los músculos de la región media del cuerpo.

Jumping jacks with medical ball

Eficaz principalmente para quemar calorías y trabajar con fuerza muscular sólo con la ayuda de una pelota de peso medio. Haremos este ejercicio que mueve las piernas y los brazos, además de trabajar diferentes músculos en todo el cuerpo.

Tirar la pelota al suelo

Muy útil si queremos trabajar los músculos inferiores y superiores al mismo tiempo , además de aumentar la contracción abdominal. El ejercicio consiste básicamente en lanzar la pelota al suelo con suficiente fuerza.

Lagartijas alternadas con balón médico

Para trabajar principalmente pectorales, tríceps y núcleo, mientras se queman algunas calorías extra . Consiste en poner una mano sobre la pelota medicinal y hacer una flexión, alternando el brazo en cada repetición.

Estos son algunos de los ejercicios que podemos hacer con la pelota medicinal para trabajar todo el cuerpo . Son, además, perfectos para elaborar un circuito con corto descanso o incluso hacer un entrenamiento de HIIT .

4 opciones de ejercicio para empezar a entrenar CrossFit en casa Si desea hacer ejercicios, pero no tiene tiempo para ir al gimnasio durante su semana, una buena opción es entrenar CrossFit en casa. Leer más «

Mira también:   ¿Cómo eliminar la grasa corporal y mantener la masa muscular?

152 comentarios en “Ejercicios con pelota medicinal para ganar masa y perder peso”

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