![]() ![]() Slam the ball as hard as you can straight down into the ground. ![]() Slightly bend your knees and hips, holding the medicine ball straight overhead. Overhead Slamīegin by standing with your feet hip-distance apart. Once you completely extend at the top, roll the medicine ball to the other hand and repeat. Place the medicine ball under one hand and lower your body to the floor, pause, and then press your body back up. Keep your body in a straight line from head to toes. Alternating Side Push-Upsīegin in the standard push-up position, with your feet together and hands shoulder-width apart. Catch the rebound immediately and switch to the opposite hip, going back and forth until completing all reps. In one movement, extend the hips, knees, and ankles while underhand throwing the ball at the wall aiming slightly higher than where the ball is starting. Hold the ball at hip height on one side of the body. Slightly bend your ankles, knees, and hips. Start this exercise facing the wall with feet about shoulder-width apart. You should catch the ball at the same chest level as it bounces back to you. Have the medicine ball touch your chest then, using your elbows, extend forward throwing the ball hard enough to contact the wall. Chest Passīegin standing up, facing the wall, and holding the ball with both hands in front of your chest. Try to touch your toes to the medicine ball at the top and then lower back down, slow and controlled. You will then raise your arms and legs straight up at the same time. From there, keep a tight core and press your low back into the ground. Start by lying flat on your back with both arms and legs straight with the medicine ball in your hands. Alternate back and forth for the desired number of reps performed. You will twist the ball to one side without letting your feet touch the ground and keeping a stable core position. You want to start with the medicine ball in front of the chest but not touching the chest. Russian Twistsīegin in a seated position with the knees bent and the feet elevated off the floor. Return down to the starting position to complete the rep. The ball should end up straight overhead and your arms next to your ears. As you sit up you will raise the ball straight up. The medicine ball will be on your chest, holding it with your hands. Begin with your back on the ground, knees bent, and feet planted on the floor. Using a medicine ball in this exercise starts with the same set-up as a standard sit-up. Let's look at 10 of the top medicine ball exercises you can add to your client's workout. What Exercises are Best Performed with a Medicine Ball? Over time, as strength and range of motion increases, the weight of the medicine ball may also need to increase. They should not have to compromise range of motion, form, or reps. Your client should be able to perform the correct number of reps in a fluid smooth manner. Make sure the weight you choose does not compromise movement. Then, consider how many reps they'll perform-lighter for more reps and heavier for fewer. Next, think about the strength of the individual-the stronger they are, the heavier the medicine ball relative to the chosen exercise. First, the exercise performed will partially indicate how light or heavy you should go. To choose a weight for the medicine ball you will need to think about a few factors. ![]() Because the exercises and the weight of the ball used will differ, it's one of the most versatile pieces of equipment that you can incorporate into a training program. This means a beginner all the way through an elite athlete can benefit from them. And it's an easy question to answer because there are many exercises, different weights, and varying styles of medicine balls. This is one of the most common questions out there about medicine ball workouts. Who Can Benefit from Using a Medicine Ball? So, let's dive into the basics of the medicine ball and review 10 great exercises to add to your workout. There are, however, plenty more exercises that pair well with medicine balls. You've seen the medicine balls at the gym and you know one or two exercises to do with them, but that's probably where your experience ends. ![]()
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