krusen wrote:Got my powerball on Saturday. I hit 11K w/ it already! Forearms are not sore at all. left wrist is kinda sore, and certain muscles in both hands are really sore.
I kinda took it easy as not to overdo it. Now I can step it up. When you get those rpms up there, the thing is really hard to hold on to, so I can say confidently that it will improve my grip on a disc. Not sure yet how much it will help to rehab my elbow, but while using it, I can really feel a pump in the forearm.
You can use exercise gyros such as powerball for two different purposes:
- Strength building
The key difference is your intensity level.
If you have healthy hands, wrists, forearms, shoulders and want to increase disc distance, bat speed, club head speed or racquet speed, you want to use your gyro in 30 second burst intervals. By this I mean rev the gyro as fast as you can for 30 seconds and then ease off for 60 seconds of active rest. Doing 3-5 of these intervals 5-6 days a week will yeild significant strength gains after 30 days.
On the other hand if you have carpal tunnel, tennis elbow, rsi, shoulder instability or other ailment, the best way to use the gyro is gentle steady wrist rotations at about 25-35% effort. If you have a speedmeter it would amount to 2000-3500 rpms. You would maintain this gentle speed for about 20 minutes a day while watching TV switching hands every 3-4 minutes or so.
I personally got great results rehabing my rotator cuff by keeping a gyro by my tv recliner and made it a habit of working the gyro everytime I sat down to watch the boob tube. Now that my shoulder is in good shape I'm back to my intense strength version workout 5 days a week.
Very competitive prices at www.ultimategyro.com