A medicine ball is a weighted ball often used by boxers, amongst others to improve their fitness. You would have seen the trainer throwing the ball at the boxer, who catches it, does a sit-up and throws it back. In that case the exercise is plyometric, and incredibly good for core power, such as countering a punch, or learning back to avoid a punch, then countering. These exercises however, not only good for the boxer, but can be incorporated into your workouts which will benefit you, as well as giving you some ideas of compound exercises that you might do, that will really get you results.
There are many advantages using a Medicine Ball when working out, because it is round, it is harder to hold, and therefore will engage more of the arms and chest to hold the ball tightly enough to prevent you from dropping it. The core is also engaged to keep the torso stable, and if you add in an exercise such as a squat, a sit-up, a press-up, then you have already partially exhausted the muscle before that exercise is performed. Overall this means that whenever you use the medicine ball, you are performing compound exercises, which we all know builds more functional strength, muscle, and burns more calories. The other really great thing with medicine ball exercises are that you do not have any time to relax, your muscles need to be tense to hold the ball, and whilst you're not holding the ball, you are performing some other exercise. If you were to perform this as part of a circuit, the medicine ball exercises certainly would be very intense.
Medicine ball workouts are arguably one of the most excellent ways to strengthen agility and speed, but this speed cannot be produced without strength. Using the Medicine Ball has turned out to be extremely popular amidst all sports athletes from volleyball players throwing and catching by weighing from two to 15 pounds which has advanced the spiking power and defense abilities to basketball players activities in stances that mirror a pass to raise their throwing accuracy and speed, all sports people use the medicine ball quite deservingly as they look at sport activity specific movement and bettering core strength, the basis of all strength.
A medicine ball can also be used to enhance ab workouts by incorporating them into various exercises as a prop or as a weight. The ball is used while doing crunches by holding it in your hands in front of you. The ball can help you make the movement more challenging by helping you focus on keeping it moving. This is even more effective for twisting crunches. Perform twisting crunches by letting the ball lead the upward movement and guide your torso as it moves in a twisting motion. This will help you target your oblique muscles more effectively.
You can also do plank holds with the medicine ball resting on the floor and your hands holding it in place. To make a variation of this workout you can try rolling the ball back and forth slowly so that your abs can flex while the movement is performed. Another variation you can use in this position is to bring each foot forward and put it back and repeat for 20 to 25 reps to get a good workout for your lower abs.
Lie on the floor on your back with the medicine ball held in both hands above you. Raise both your legs all the way up so that your feet are facing the ceiling/sky. Hold the ball straight out and slowly raise your head and shoulders to perform a mini crunch. Remember to breathe out while doing this. Slowly lower your head and shoulders as you breathe in while doing so. Do 10 to 12 reps for each set.
The medicine ball workouts have been crafted so that they can be worked on your own, so trying to find a partner shouldn't weigh you down. Other known exercises are
Chest Pass - This is extremely similar to the Basketball Chest Pass, have your knees to some extent bent with one foot in front of the other. Keep the medicine ball with the chest, and fire it as speedily as attainable against the wall, and be well prepared to catch the ball as it will come back. When seizing the ball bring it into your arms and steadily bring it to your chest in a governed approach, then again swiftly drive it once more. A standard set must consist of 6 throws. This medicine ball exercise is great at acquiring the core, the spinal muscles and the upper body, including the chest and shoulders.
Overhead Throw - This action is similar to the football throw-in. To work the arms more stand feet shoulder width apart and lunge the ball against the wall, permit the medicine ball bounce of the wall to the floor and ultimately to your chest, don't endeavor to catch it of the wall, it could very well finish up in a face plant. To exercise the core more throw the ball with one foot in front of the other. This work out must be undertaken with 3 sets to 6 reps. This workout is extremely good at working the core, spinal muscles and once again the shoulders and chest.
Left to Right Twist - This workout works the core and more correctly the oblique's. Handle the ball in front of yourself with your arms bent at 90 degrees, and rotate your torso from left to right in a gradual motion stopping at each end of the movement. You will feel a strain in the torso and an absence of breath, so it is a good idea to breathe in whilst the ball is in front and breathe out when you reach the end of each movement, and never hold your breath.
The Trunk Twist - This movement is comparable to the prior, only the twist is completed with one hand and the medicine ball is passed to the other hand as you twist. The left hand ought to carry the ball as you twist to the left and so on. Once more stick to the same instructions as the former work out. This workout is more a concern of time rather than reps. 20 seconds should be one entire rep, the ideal time for this workout should be around two minutes, and since it is aimed at the core it can be utilized to rest the arms between workouts.
When you know how to use it the Medicine Ball exercises are a valued inclusion for core your core strength, remember Boxers have been using these piece of equipment which can be store anywhere for years and years, so it must be worthwhile.