If you are not a regular weightlifter, the gym can be a daunting place filled with equipment that you do not know how to use very well. Fortunately, some of the most effective body toning tools are the simplest. Take the slam ball: This versatile piece accomplishes cardio and strength training at the same time.
Like a medicine ball, a slam ball is weighted (anywhere from 10 to 50 pounds), but it is designed to be more durable so you can, slam that. By lifting a slam ball over your head, twisting it or throwing it on the ground, you will stimulate your muscles and your heart rate, which will allow you to have a workout session of the head to toe with the power to boost your metabolism. 19659002] "The use of slam bullets gives you the best return for your money," says Ambyr Chatzopoulos of AmbyrFyt.com, a certified strength and conditioning specialist based in New Jersey. "You can get a crazy strength and a cardiovascular workout in a short period of time.Not to mention, you can really work on the aggression and stress that has accumulated throughout. your day. "
Another bonus: slam balls do not bounce or roll like some medicine balls, and they are easier to grasp. Heather Tyler, NSCA certified personal trainer and owner of Simply Fit L.A., even recommends trading your free weights against a slam ball. "I like to use [one] with my clients who have their hands and fingers stiff or sore because they're easy to catch without putting too much stress on the joints like grabbing a dumbbell," he says. she
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When using a slam ball, always keep the proper shape in the mind so as not to hurt yourself . For most exercises, you will need to hold the ball in front of your body, which makes the posture key, says Julie Lohre of fitbody.com, a certified personal trainer and an IFBB fitness pro
"Make sure you do not you lean too far forward, and putting extra stress on your back, "she orders." The best way to do this is to engage your heart by tightening the abdominal muscles, slightly retracting your shoulder blades to bring them closer, and lifting your chest upwards. This position will allow you to move safely with the slam ball without compromising your back. "
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Start with a lighter ball, recommends Lohre. (We love this 10-pound deadweight slam ball , which is also available in heavier increments of 15 to 50 lbs.) Once you have mastered your movements and feel comfortable with this weight, you can use a heavier one.
Ready to put this power tool to the test Here is a Lohre four-stroke circuit that will strain your body.Heat yourself with 5-10 minutes of easy cardio, then do 10 repetitions of each exercise below (On each side for lateral movement) To exercise, rest for 1-2 minutes after your first circuit, then repeat 3-4 times more.