Exercise Equipment:
Proper Exercise Methods for Utilizing a Medicine Ball
by Ainuddin Mohamad
If you are looking to add some fun and variety to your workout, medicine balls
may be the trick. Smaller than exercise balls, they range from two to twelve
pounds and help promote muscle strength and endurance. However, just like any
other piece of exercise equipment, it is essential to use it properly for the
best workout and to avoid injury.
When you are planning and performing a medicine ball session, there are some
things to keep in mind. First, just as with any exercise program, you should
always make sure to have a thorough warm up. Practice the exercises without the
balls to ensure proper technique. If you are planning to use an exercise ball in
addition to another workout, always do the medicine ball exercises first while
you are still fresh. Start with the easier workouts and gradually build
intensity. If you are using a medicine ball to support sports training, choose
exercises that mimic the movements of the sport. When you have finished your
exercises, always have a proper cool down. As with any exercise, never start a
new routine without first consulting with your doctor.
Many people use medicine balls to improve their core strength. The core is the
center of your body, and where movement and stability begin. Core exercises work
the abdominals, lower back, hips, and spine. Medicine balls are perfect for
training this area as they can mimic the movements made in everyday activities.
When doing core exercises, it is important to work out both your dominant and
your non-dominant sides. You will often find it noticeably easier to do the
activities with one side or the other. Working out both sides will balance out
your body’s strength. Do these exercises as fast as you can while still
maintaining proper technique and posture. Keep your back straight and use proper
lifting techniques. These sorts of exercises can help with everyday activities
like carrying a bag of groceries or an infant around as well as your performance
in sports.
Another popular way to utilize medicine balls is to strengthen your upper
reaches. These movements are similar to what it takes to lift objects to a shelf
above your head. The exercise focuses on the upper body and shoulders. When
performing the exercises, try to keep your arms above your head. To increase
your range of motion, bring the ball back behind your head a little. You should
be able to catch and throw the ball comfortably from this position. Make sure
that you are fully extending your arms and not reaching to far behind your head
to avoid injuries.
Medicine balls are also effective when training for rehabilitation of an injury.
Always check with your doctor before using them for this purpose to prevent
further injury. Use the lightest weight that you have, and gradually work back
up to what you were at prior to injury. This will improve joint integrity and
muscle strength. If you feel pain, stop the exercise and consider something
else.
You can also use medicine balls for a fun cardio activity. Set up a variety of
exercises, running through them as quickly as is safely possible, with minimum
rest. This will help get your heart rate up and burn calories. Despite moving
quickly, always ensure that you are using proper technique to prevent injury. If
you become breathless, become dizzy, or experience pain, take a break and seek
medical help. Listen to your body, and when you become tired it is time to stop.
No matter how you decide to use your medicine balls, there are some things that
should be considered. Always complete throws with full extensions of the arms.
Feet should be firmly planted before throwing the ball during standing
exercises. Focus on quality of the movements, not quantity or distance and
always be careful to use proper technique. Keep your eyes on the ball, and do
not attempt to catch balls that are thrown wildly.
Always consult with a medical professional before starting a new workout. Once
you feel confident in your proper use of the medicine ball, you can adapt it to
your workout to add some fun and variety. It may be just the thing your workout
needs to help get you over the hump and help you achieve your exercise goals.
About the Author
Ainuddin Mohamad is the Webmaster of
http://www.BestWebsites.com.my which is a Directory of Best Websites. Since
July 2000
BestWebsites.com.my has featured thousands of best websites in many
categories of interest with descriptions/reviews given by leading publications
and webmasters.
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