Medicine balls are reasonably priced and are usually found in sizes that range from two to twenty pound balls. As with any new exercise regime you will want to start slow, with a relatively small medicine ball and work yourself up to a larger size. Make sure that you are not trying to overdo your physical limitations to prevent injuring yourself. Always stretch really well prior to working out with medicine balls and again after you complete your workout routine.
One exercise that you can do with a medicine ball is the standing twist. To do this exercise, you grasp the medicine ball with both hands while standing with your knees slightly bent. You will turn your body to the left as far as you can turn; you should feel tightness and resistance, but no pain. If you are feeling pain, you are twisting too far. Once you have turned to the left swing all the way back to the right, making sure to go as far as you can without pain. While doing this exercise, tighten your abs and keep a firm core the entire time that you are doing the exercise.
Another exercise that you can do is the oblique. To do this exercise, lay flat on the floor. Bring your knees up to about a 45 degree angle. Place the medicine ball in between your knees and bring your knees up to a ninety degree angle and lift them up off from the floor. Keeping your back straight, rotate your knees side to side. For stability, you need to place your arms straight out perpendicular to your body with your palms flat on the ground.
A third exercise that you can perform with a medicine ball is the reverse curl. You begin this by laying flat on your back with your knees at a ninety degree angle with the medicine ball between your legs. This exercise is completed by lifting your knees and bringing them to your chest and returning to the starting position, keeping your abs tight throughout each movement.
When conducting these exercises, it is imperative that you stretch both before and after you get done working out. It is recommended that you complete one to three sets of eight to ten reps per set. Start slow and you will feel yourself getting stronger. Once you have gotten to where the ball is not adding very much resistance, move to a bigger ball. Using medicine balls in you abdominal workouts can make your workouts more fun because it will provide a change to your workout routine.
The ability to generate strength and power is a very important component for success in many sports, particularly in those involving explosive movements. Medicine ball training, in conjunction with a program of weight training and circuit training, can be used to develop strength and power. Certain medicine ball exercises can also be used as part of a plyometric training program to develop explosive movements. Medicine ball training is appropriate to all levels of ability, age, development and sport. To be most effective the program should contain exercises that match the pattern of movements of the sport.
The body is allowed to move in several different planes of movement with a medicine ball. What you may not know is that combining a medicine ball with your stability ball is another way to challenge your body. Slowly twist your upper body off the stability ball and move the medicine ball fully to one side. The participant then extends with their entire body to bring the medicine ball up and throw it at the wall.
For more of a challenge, do the same exercise using a 2- to 4-kilogram medicine ball. See why rehabilitation specialists and atheletes all incorporate medicine ball exercises into exercise programs for shoulder pain and arm pain.
The medicine ball can be used to simulate the golf swing, tennis ground stroke, basketball chest pass and many other sport specific movements. Instructions: Start by performing a shallow squat with the medicine ball held in front of you at chest level. Instruction: Start by performing a shallow squat with the medicine ball held in front of you at chest level. The medicine ball is held in front of the chest and the elbows are kept outward.
Included in most Medicine Ball packages is an exercise wall chart to help you decide what exercises will work best for you! Choose 2-3 medicine ball drills to incorporate into your speed and agility workout.
Both Zack Fair & James C.cameer are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Zack Fair has sinced written about articles on various topics from Music, Architecture and Family Travel. Zack Fair writes for online fitness retailer UltimateFitnessGear.com that offers the best deals in getting workout, Pow. Zack Fair's top article generates over 40500 views. to your Favourites.