Exercise Ball Workout Drill No.1
Article by Medicine Ball Workouts
Just before we think about medicine ball workouts, first an active and ballistic warm up must be performed to raise the heart rate get the joints mobile. All of this is to prepare the body for the high intensity activities that will occur. Try some of these workouts as an example prior to the medicine ball workouts are conducted.
Overhead Rotation – Feet shoulder width apart in the standing position, hold the medicine ball over the head with the arms vertical but not locked. Rotate the ball slowly clockwise and anti clockwise trying to the keep your hands still but moving your torso from the hips. This will stretch out the abs and lower back while at the same time contracting them, it will also warm up the shoulders [Deltoids] as they strain to keep the medicine ball above the head.
Spin- Stand in the same way as was done in the former warm up activity but with the ball held parallel with the shoulder precisely in front of you. Now simply move the torso side to side from the hips, this again will warm up the back and abs, as well as the shoulders again which are straining to hold the ball in front of you.
Now that we are warmed up and sweating lightly, we will look at the 5 workout routines we will go through to develop the upper body:
Exercise 1: Chest Press ThrowExercise 2: Side Arm ThrowExercise 3: Standing + Kneeling Overhead ThrowExercise 4: Sit-Up and Long ThrowExercise 5: Under Arm Throw
Exercise 1:Chest Press Throw: If you do not have a accomplice a stable wall will do, this activity is much like the basketball chest pass, to get the most of the routine utilize as much force every time the ball is thrown and every time you catch the ball back deliver the ball to the chest in a controlled manner and launch it intensely again. Amplify the distance between you and your mate or the wall as you develop strength, participate in around 3 Sets of 6 Reps. The reason the reps are low is because we require this to be an explosive exercise, any more reps will turn this in to another form of exercise.
Exercise 2:Side Arm Throw: This movement is very much similar to the preceding, except the ball is delivered to your friend or the wall in a lobbing manner delivered from a side throw. Catch the ball with both arms, follow through in a controlled manner and strenuously repel the ball back to your partner. Again 3 sets of 6 Reps.
Exercise 3:Standing + Kneeling Overhead Throw: I encourage this be done in the kneeling position as it centers the effort in the upper body reducing any momentum that the legs can develop. Simply do an above head throw much like the football throw in pass, to your partner and catch it again in a controlled manner lower the ball behind your head and when intense force toss the ball back to your partner. This exercise will stress the triceps, chest and spinal muscles. 3 sets of 6 reps will do.
Exercise 4: Sit-Up and Long ThrowThis is a very typical medicine ball workout, and for good reason, it is highly effective but we will do it with an intense twist. Lay down in the beginning sit-up position with the medicine ball at your chest, shift to the end sit up position and propel the ball as extensively as possible, when the ball is passed back, repeat the process, remember to alwayss put maximum effort in the throwing. 3 Sets and 8 Reps will do. Don’t be fooled in thinking no pain is no gain. This slogan is very true, for certain outcomes, but for developing forceful strength it isn’t true.
Exercise 5: Under Arm ThrowThis workout is very similar to the “granny throw” during a three throw, or the novice bowl in bowling. Have your legs slightly wider than shoulder width apart, lower the ball under your legs, with your arms straight holding the medicine ball swing the ball intensely to your partner using your hips but keeping your arms straight. When tossing the ball try to eliminate momentum, so do not swing back slightly before throwing, rather throw the ball directly. Remember this is a swing more than it is a throw, so keep the arms locked.
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