Ball Workout

Ball Workout

Exercise medicine ball plays an important role in the development of sport specific power and reducing injuries. Can be used in a number of ways, including circuit training, plyometrics and core strength and conditioning. In fact, the strength and conditioning programs are limited, without its use.

The medicine ball training is also great way to add variety to your workout. The variety is added can lead to skill levels again when you're trying to improve athletic performance, prevent or rehabilitate injuries, build muscle or burn fat.

The exercises consist of movements that require a mixture of balance, stabilization, strength and coordination throughout the body similar to daily and / or sports related with the movements and speeds.

Medicine ball exercises can be used alone or with a partner.

Here is a big ball of MED-training to improve explosive power, speed, cardiovascular endurance and muscle and burning body fat:

Warm-Up: Perform the exercises contained in a circuit

Push-Up Hold x 30 seconds, "Place your hands on the floor and one foot at a time on the medicine ball. Keep your back straight and you'll be working hard abs to keep your body stable. This is a simple core strength, but very effective stabilization and exercise.

Seated Rotations x 20 reps total (10 to each side) – Starts the session holding the ball in front of you at arm's length and height of mid-chest. Turn to the side keeping the ball and your arms in front of his chest at all times. Do not allow your elbows to bend. The idea is to move your body, not just the entire upper arm. Return to starting position and repeat to the other side.

This is an excellent exercise for increasing the mobility of trunk rotation that is specific to many movements such as running, swinging a golf club, racket tennis or a baseball bat, in and out of a car, go to the supermarket or a laundry basket and put it on a table beside him. These are just some examples.

Exercises: Perform all exercises to move from a medicine ball exercise to another in a circuit

Press x 10 reps Squat-Stay on the heels at any time and keep the trunk of 'high'. Squat down and then explode using their hips while simultaneously pressing the ball head. The key is to use the hips to create momentum (energy) pushing the ball head. You do not want to just use your arms to push the medicine ball.

This Exercise helps to develop total body explosive power.

Toe Touch lunges x 20 reps total (10 each side) – Start standing with feet together holding the ball overhead. Lunge forward with one leg while touching your finger against the ball. Quickly return to the starting position explosively by driving off the front leg. Alternate legs with each repetition. This is a great medicine ball exercise to develop speed and agility, balance and lower body coordination, cardiovascular fitness and burn calories.

Toe Touch Crunch x 20 reps total (10 each side) – Start lying on his back on the floor in front of you legs and arms behind his head. Bring the ball and the leg off the ground together. In doing so, try to sit far which can touch the ball to the feet.

Get the trunk of the land as much as possible about this. This movement develops core strength in the upper and lower body movements. It also mobilizes the trunk flexion and extension of the grassroots movements that are part of our daily lives.

Complete 3.5 Circuits

Medicine ball exercise provides an almost unlimited number of unique training options you can use to achieve any goal fitness. Medicine ball exercises are not just for athletes but for everyone.

Get more medicine ball exercises and photos by clicking HERE

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