Medicine Ball

Posted in Weight Training by admin on April 7, 2009

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Medicine Ball Exercises - Very Important Information You Should Know About

For most of those who are actively involved in sports and are following a strict fitness program, sit-ups, crunches and push ups are most popular. These simple exercises are very effective in giving our muscles the necessary workout to keep them healthy. However, these exercises can still be made more intense by using a medicine ball. Medicine balls are weighted balls that can be used for resistance training. They come in different sizes and weights that can perfectly fit varying fitness levels. When properly used these balls are excellent in targeting and toning your major muscle groups and, consequently, strengthening your muscle core. Below are examples of simple medicine ball exercises that you might want to try:

Medicine Ball Sit-Ups. Sit-ups with a medicine ball strengthen your abdominal muscles. To do this you need a training partner who can assist you as you as you perform the routine. Assume a lying position with legs flat on the floor. Firmly hold the ball in front of you at chest level. Slowly sit-up and pass the medicine ball to your assistant. Grab the ball as it is returned to you by your partner and repeat the sequence from the beginning. If you don't have a partner you can throw your ball against a wall and catch it as it rebounds.

Medicine Ball Push-Ups. Push-Ups using a medicine ball intensify the challenge that you give to your muscles in the arms and chest. To do this, place your hands on either side of the apex of the ball. Slowly move your feet back until your body is straight and your toes and hands on the ball are its only support. Bend your arms and lower your chest to the ball. Then, extend your arms and press back up into the starting position. Repeat the procedure as tolerated.

Medicine Ball Thrusters. This particular exercise targets your arms and legs. This is also good at elevating your heart rate. To do this hold the medicine ball in front of your chest while keeping your legs hip-width apart. Slowly push your butt back and lower your knees. Assume a squat position until your thighs are parallel to the ground .While in this position drive out of the squat and quickly extend your arms above your head so that your body is completely straight. Lower your arms and put the ball back to your chest and repeat the routine as tolerated.

Russian Twists. This exercise is best for your abs, core and lower back. Sit on the floor and slowly lift your feet off of the ground. Hold the medicine ball with both hands in front of you and twist your body from side to side, doing a rowing movement using the ball as if paddling a kayak. Repeat procedure as tolerated.

Chest Pass. While in standing position hold the ball at chest level. Tighten your core area and push the ball away towards a wall about 6 feet away. Strength must be applied as the ball is pushed away. Catch the ball at chest height and repeat the procedure as tolerated. This exercise is best for toning and and strengthening your chest, shoulders, arms and core muscles.

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Happily married father of three, fitness nut, and former professional bodybuilder.

Eminem - Medicine Ball