A medicine ball (also called a medicine ball) is a ball that has varying weights and measures approximately the same diameter as the shoulders. 14 inches). Weights range from 2lbs. to 30lbs. It can be made from hard plastic, dense leather or synthetic material. It is one of the oldest Strength and Conditioning tools.
The training of the medicine ball is suitable for all levels, ages, sports and development. The program must contain exercises which match the patterns of movement of the sport to be effective.
These exercises can help you build back strength, and eliminate backache.
Chest Raisers: Lie on your back with your arms extended in front and a medicine ball. Slowly lift your body as high as possible and hold it for a moment at the top. Repeat 8 times.
Trunk twist: Sit on a flatback, with your knees bent at 90 degrees and your shoulders pulled back. Hold the medicine ball in your hands. Turn your hip around and touch the medicine to the ground. Press the medicine ball upwards as you rotate back across your body. As you rotate back to your hip, lower the medicine ball down.
Leg drops: Lie on your back with your legs extended in front. Grab a medicine-ball between your legs. Raise your knees while holding the medicine ball between your toes. Keep your arms at your sides. As slowly as possible, lower yourself and stop before you reach the floor. Repeat 8 times.
Side leg raises: Lie down on the floor, and place the ball in between your knees. You can use your arms for balance and support. Raise your legs at a 90-degree arc while keeping your knees flexed. Slowly lower your knees to the right, as close as possible to the floor. Then, return to your starting position and lower your leg to left. Repeat this 10-20 times. Do three sets.
Bicycle Crunch : Lie down on your mat and use your medicine ball. Start by placing the ball in your left hand. The ball should be woven between your legs. Keep your opposite foot 3 inches above the ground. Continue to move! Breathe !! Keep your shoulders firmly on the mat. Do not lift them more than 2 inches.
Deadlift : Holding the ball in both hands with your waist. Slowly lower the medicine ball toward your feet while keeping it close to your body. Slowly return to the starting position and contract your hamstring. Repeat. Repeat.
Single Leg deadlift:Done in the same ground as deadlift with an added challenge. As you raise your leg, lower the medicine ball slowly toward your feet while keeping it close to your body. As you return to your starting position, contract your glutes as well as hamstrings . Repeat with the other leg.
Even when you are tired, go slowly. In any exercise program, quality is always better than quantity.
