A medicine ball is about the size of a bowling ball and come in weights between 8-12 pounds. Some have handles; others have ropes so that they can be swung during an exercise routine. Boxers commonly use these balls during training to strengthen their abdominal muscles. They are also used as resistance when doing sit-ups, leg raises and other lifting exercises.
There are different types of medicine balls, some are leather and they are mostly used for abdominal workouts that include catching exercises. Leather is preferred because it is easy to grip. There are soft gel filled types with soft covers and these are used more at rehabilitation centers for throwing exercises because they are hearty, yet safe. Some balls have grips attached to them to make it easier for their users to hold them. These are used more for water exercises and sports because these types will float and the others will not.
When you are ready to buy your medicine ball, consider what you will be using it for so you know what kind to buy. The goal is to choose one that is heavy enough for resistance and to slow down your movement. Purchasing a light ball won’t be so effective, while a really heavy ball will limit your accuracy, range of motion and control. Just think about your goals and why do you want to purchase a ball since different balls are meant for different exercises and functions.
The purpose of the medicine ball is to add some intensity to your current exercise or fitness program. These balls are favored because they are cheap and they are also effective. Medicine ball exercises are favored to use in Pilates, as training aids, in physical therapy, with trainers and as timing balls that develop accuracy and timing for kicks in martial arts. Physical therapists use them frequently to treat low back pain and to develop core muscles that stabilize the spine.
It is important to have the right size medicine ball, usually when you sit on the ball your hips should be level than the knees. These are very popular with people that are obese and are fully functional for people over 500 pounds. Medicine ball exercises work by putting the body in an unstable situation. With each bounce the legs and abdominal muscles must contract and relax to prevent the body from falling. You basically have to exert more energy and use more muscle power to keep your balance.
Medicine ball exercises can be used for cardiovascular work by bouncing on the ball for 30 minutes each day. Use medicine ball exercises in the evening in front of the television or while you’re talking on the phone. Medicine ball exercises are flexible and versatile for use with weight training, abdominal training, lower back exercises and flexibility. Golfers also find that using a medicine ball exercise program is great to improve golf fitness and improve core-stabilizing muscles. Medicine ball exercise programs are flexible, inexpensive and convenient.
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