Wall ball | Astroveda

THE Wall It is a dynamic and effective exercise that has gained popularity in the world of physical form.

Whether you are a beginner or confirmed athlete, this exercise can easily integrate into your training routine and is a great way to improve your strength, resistance and coordination.

Chez AstrovedaWe firmly believe that the Wall It can transform your approach to training.

What is the wall ball?

THE Wall It consists in launching a weighted ball against a wall while performing a squat.

This exercise requires several muscle groups, including legs, buttocks, trunk and shoulders.

Trunk muscles

In addition, it improves your cardiovascular ability by developing explosive power.

This dynamic movement combines strength and resistance, making it an ideal exercise for those who try to maximize the effectiveness of their training.

Reduce the risk of cardiovascular problems

Wall benefits

1. Muscle strengthening

THE Wall Mainly aims at leg muscles, in particular quadriceps, rear muscles of the thigh and buttocks.

By adding a launch component, you also involve the upper body, including the shoulders and support.

This complete movement allows you to develop a harmonious and functional musculature.

2. Improvement of coordination

This exercise requires precise synchronization between squat and launch.

This coordination not only improves your performance in other exercises, but can also involve better agility in your daily activities.

Coordination

3. Cardio-endurance

Integrating a series of Wall In your training, increase heart rate, which helps improve your resistance.

This cardiovascular aspect is essential to burn calories and develop better general physical conditions.

Endurance

4. Versatility

The wall ball can be adapted to different levels of physical condition, whether by regulating the weight of the ball, modifying the number of repetitions or varying the launch heights. This adaptability makes it an exercise accessible to everyone.

5. Group effect

When practiced in a group, the Wall It takes on a social dimension.

In a collective fitness course or with friends, this exercise promotes team spirit and motivation.

How to integrate the wall ball into your training

1. Heating

Before starting, it is essential to warm up correctly.

Deburatory from 5 to 10 minutes for mobility and light cardio exercises, such as jumps, trunk rotations or dynamic stretching.

A good heat -Up prepares the muscles and joints, which leads to a risk of injury.

2. Execution of the wall ball

• Starting position : Keep the ball at the height of the chest, your feet away from the shoulder width. Make sure your posture is stable and that your gaze is directed to the wall.
• Tolence : Go down like a squat, keeping your back straight and weight on the heels. Make sure the knees do not exceed your toes to avoid injuries.
• Lancer : In pertinent, push the ball against the target, using the power of the legs and the trunk. The launching angle must be about 45 degrees for an optimal rebound.
• Recovery : Captures the ball when it descends and repeat the movement. Keep a constant pace, reaching a balance between strength and control.

3. Wall ball variants

To diversify your training, try these variants:

• Wall ball with rotation : Add a rotation of the trunk before launching the ball to involve the oblique more. This strengthens abdominal muscles and improves your stability.
• Wall sphere circuit : Integrate the Wall In an operating circuit included Burpees, pumps and cracks. This increases the intensity of the session and burns more calories.
• Wall ball with one hand : For a further challenge, try to launch the ball with one hand. This strengthens balance and coordination on both sides of your body.

4. Frequency and progression

To obtain optimal results, integrate the Wall In your training program 2 to 3 times a week.

Begins with a series from 10 to 15 repetitions and gradually increases