Lonero Med Ball Slam Burpee
Med ball slam burpee kombinerer et eksplosivt medicinbold-slam med en fuld burpee for at skabe en krævende full-body konditionsøvelse. Den rammer forlårene og ballerne gennem burpee-squat-bevægelsen, samtidig med at den udvikler skulderstyrke og kondition.
Sådan gør du
- Stå med en medicinbold i begge hænder over hovedet.
- Slam bolden hårdt i jorden, og gå med det samme ned i en burpee.
- Placér hænderne på jorden, hop med fødderne bagud, og lav en armbøjning.
- Hop med fødderne fremad, saml bolden op, og rejs dig op igen.
- Løft bolden over hovedet, og gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your core tight when slamming the ball
- Land softly when jumping back into the push-up
- Maintain a flat back as you pick the ball up
- Drive through your heels to stand tall
Vejrtrækning: Inhale as you lower down into the burpee, exhale forcefully as you slam the ball and push up.
Almindelige fejl
- Rounding the lower back while picking up the medicine ball, which places unnecessary strain on the spine.
- Sinking into the lower back during the push-up phase, which reduces core stability and shoulder support.
- Rushing the movement and losing control of the ball, which can lead to unpredictable bounces and injury.
Aktiverede muskler
Primære: quadriceps. Sekundære: ballemuskler, skuldre, core, bryst.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 8-12 reps, rest 60 seconds
Tab dig
3 sets x 8-10 reps, rest 60 seconds
Opbyg muskelmasse
3 sets x 6-8 reps, rest 90 seconds
Lettere, sværere og alternativer
Gør den sværere
Alternativer
Pas på, hvis…
- If you have wrist, shoulder, or lower back discomfort, choose a gentler option or ease off.
- If you experience sharp pain at any point, stop immediately.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Is the med ball slam burpee suitable for absolute beginners?
Because it is an advanced, high-impact movement combining explosive slams and burpees, beginners should master standard bodyweight burpees and medicine ball slams separately first.
What should I do if my lower back hurts during the slam?
If you feel discomfort in your lower back, ease off, reduce your movement speed, or focus on hinging properly at the hips rather than rounding your spine.
How often can I include this exercise in my weekly routine?
Due to its high impact and full-body demand, 1 to 2 times a week is plenty for most people as part of a conditioning circuit.