5 Medicine Exercises That Are Excellent Fitness Exercises
Posted Dec 03 2008 3:38am
Medicine ball exercises can be excellent for for an overall training exercises. The medicine ball is an easy way to incorporate resistance training into your abdominal workouts. If you don’t own a medicine balls, consider using a basketball or soccer ball for your weight loss workouts.
I recommend using medicine balls to supplement your fat burning program. A nice approach is to pick some of the following exercises with the medicine ball and include them into a circuit training weight loss workouts.
The following medicine ball exercises target one or two specific muscles by working the fatigue factor on those particular muscles. As you increase the intensity of your workout, you’ll challenge your strength while pushing your body aerobically & burn fat.
Following are a few guidelines to consider before you start a medicine ball routine that will count as your weight loss workout.
• Focus on speed of movement but not at the sacrifice of technique. • Do not choose a ball that is so heavy it slows the movement of the exercise down. • Complete 1-3 sets of 8-10 repetitions for each exercise. (This can vary however depending on the format of the session). • When standing and throwing from behind the head, be careful not to hyperextend the spine too far.
Medicine Ball Exercises:
Russian Twists 1. Stand with feet hip-width apart. 2. Hold medicine ball with both hands and arms only slightly bent. 3. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.
Squats 1. Begin by standing upright with your feet shoulder width apart. 2. Hold the medicine ball at chest level with your arms fully extended in front of you. 3. Squat down, keeping your eyes facing forward, until you thighs are parallel to the floor. 4. Hold for a second and return to the starting position.
Lunges 1. Begin by standing with the medicine ball held at your waist (approximately at belly button height). 2. Take a step forward with one leg, lowering yourself until the top of your leg is parallel to the floor. Make sure that your knee does not extend past your toes to avoid injury. 3. Either return to the starting position and repeat the movement with the opposite leg, or perform a “walking” lunge by continuing forward by alternating legs and “walking” across the floor.
Crunches 1. Begin by lying with you back on the floor with your knees bent. 2. Hold the medicine ball against your chest with both hands. 3. Perform a standard crunch. 4. Hold the crunch position for a count of one, squeezing the abdominals tight. 5. Lower yourself to the starting position, keeping your shoulder blades approximately 1 inch from the floor.
Chops 1. Start with ball overhead at arms length 2. Stop the ball when its between your feet 3. Repeat
Circles 1. Begin with the medicine ball overhead 2. Move the ball in a circular motion as big as possible around your body.
Finish your training exercises by stretching for 10 minutes. Ensure you stretch your hamstrings & quads.