2140-2146 Yes-Macebell

Why use the Si-Macebell in Functional Training?

The use of the Si-Macebell for Weight Loss and Body Recomposition

Among the most effective areas of intervention of Functional Training, there is undoubtedly that relating to Weight Loss and Body Recomposition. There are numerous studies in this sense, which agree in determining that one of the most effective systems for this purpose is precisely the balanced and complete set of stimuli deriving from a Functional Training session: the high metabolic impact, the high muscle activation, the high loads that are often called upon to manage and the expression of recurring explosive strength, both in bodyweight exercises and with overloads. An approach extremely close to a real competitive preparation, which if conducted wisely and professionally can be adapted to any level and category of users.

The role of the Si-Macebell to achieve weight loss goals

Thanks to the versatility given by the very shape of the instrument, the Si-Macebell can be highly effective for the objective in question; in fact, it offers the possibility of dealing both with expressions of strength, thanks to isokinetic exercises with a highly destabilized load, and with supplies of power ensured by those specific ballistic movements of the Tool. Added to this is the most significant peculiarity of the Si-Macebell: the harmonic movement of 270° or 360°, capable of engaging the athlete in "long cycle" activities with a medium intensity metabolic impact.

All this makes it possible to create training sessions where a phase of High Intensity Interval Training characterized by Strength and Power exercises is followed by a phase of long-lasting cyclical activity, as suggested by the most recent guidelines for the objectives already indicated . As an example, the following training program is reported, to be preceded by adequate initial conditioning and specific competence in the exercises mentioned.

1st Phase - High Intensity Circuit Training

(45” workout / 15” rest, for each exercise):

• Yes-Macebell Wipe
• Squat jump
• B-Macebell Over Head Press & Lunge DS
• Si-Macebell Over Head Press & Lunge SN
• push Up
• Si Macebell Wipe & Side Lunge
• burpees

recovery 60”; perform 4 rounds total

2nd Phase - Low Intensity Interval Training

(3' workout / 45” rest, repeat 5 times):

• B-Macebell combo 270°+Swing

The versatility of this tool makes any training session effective, innovative and fun as long as it is inspired by the essential safety principles for undertaking any physical activity. The forces that have to be managed, thanks to the length of the Lever and despite the overall load that may seem apparently modest, often take on important dimensions in terms of Weight, Moments of rotation and management of Inertia.

This is why it will be necessary to start the process of exploring the potential of the Si-Macebell with a prudent approach, even using a load that may seem reductive. All of this, obviously without neglecting the technical care of the exercises and a serious and professional planning to which you can entrust your Wellness and Health goals.

Pierluigi Mauro
Macebell Italy - Italian Macebell Federation