A medicine ball
is a diverse piece of equipment that can be used to exert and tone almost every
part of the body. It comes in different weights and sizes. In early times, the
usage of a medicine ball can be tracked for medical purposes i.e. to help
immobile patients gain mobility.
Medicine ball is a useful workout partner for general
calisthenics. Workout newbies or the ones with a lot of weight to lose can
perform the following exercises.
But remember you don’t want to pull your
muscles or get injured by aggressively starting off. So the trick is that you
have to be consistent and patient. Always record your total workout time and
increment it on alternative days or every day after your body stops getting
sore.
Workout 1
Medicine ball Squats for arm toning
Hold the medicine ball with both hands and drive your
shoulder blades together and stand in a chest out position, like a proud
gorilla! Pull your arms forward as you hold the medicine ball as if you are
handing it over to someone.
Stand in a squatting position such that your feet are apart
and your knees don’t meet as you squat. Keep breathing as you squat and keeping
your torso upright. Go as low as you can and make sure your tailbone does not
get tucked in the hip. 10 reps to start off and then you can increase the
intensity depending on your strength.
Workout 2
Medicine ball Squats for legs toning
Place the ball on the floor behind you and stand facing away
from it with feet shoulder-width apart and toes turned slightly out. Bend your
hips back and drive your knees out as you squat down to touch the ball slightly
with your hip. Make sure that you don’t bend your back and that your tail bone
is not tucked in. Come back up to stand tall and relax your muscles.
Workout 3
Medicine Ball Chest-Loaded Swing
The position that you make when someone hits you hard in the
stomach! You bend over, look down and hold your stomach. That’s exactly what
you have to do. Act as if someone hit you in the stomach with a medicine ball.
You have to bend and then straighten up your back while resting the medicine
ball at your chest. 20 reps for beginners would be just fine.
Workout 4
Bent-over Row
Bend your hips back so your
torso is parallel to the floor. Your lower back must be flat and your knees
should be unbent. Hold the ball at arm’s length with both your hands and row it
to your belly, squeezing your shoulder blades closer to each other. Imagine
yourself pulling you wet clothes out of a bucket full of water and then dipping
them back in to get rid of the froth.
Workout 5
Thruster
This one is rather arduous and not recommended immediately
as you start the medicine ball workout. This one involves a combination of
bent-over and jump. This is the most effective exercise for overall body
toning. What you have to do is pick the medicine ball
up by not bending your knees and while your chest is parallel to the ground.
After picking the ball up and having it closer to your chest, stand straight
and pull the ball over your head with both hands and jump. Continue this by
resorting back to the bent over position, pull the ball closer to the chest,
straighten up, pull the ball up in the air with both hands and jump. 10 reps of
this exercise for beginner will be sufficient till you are easily able to
increment the repetitions without getting sore.
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