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Routines – Sport360.fitMedicine ball: What is it? What types are there?Catch and overhead throw for stronger chest and arm musclesTop 7 Medicine Ball Exercises for The Upper BodyBack – IntermediateBiceps – IntermediateShoulders – AdvancedTriceps – AdvancedLegs – IntermediateNotice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31https://sport360.fit/en Sun, 14 Oct 2018 05:50:57 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.3 https://sport360.fit/en/workouts/routines/2489-medicine-ball-types/ https://sport360.fit/en/workouts/routines/2489-medicine-ball-types/#respond Wed, 18 Apr 2018 13:05:29 +0000 https://sport360.fit/en/?post_type=workout&p=2489 The medicine ball is one of the earliest fitness devices to be invented. It first appeared in the time of Greek wrestlers in around 1000 B.C. as part of warriors’ training and preparation routine before battle, and this has gone on to our times with the American Military Academy still using the medicine ball as […] The post Medicine ball: What is it? What types are there? appeared first on Sport360.fit. ]]> The medicine ball is one of the earliest fitness devices to be invented. It first appeared in the time of Greek wrestlers in around 1000 B.C. as part of warriors’ training and preparation routine before battle, and this has gone on to our times with the American Military Academy still using the medicine ball as a primary part of its training programs for over 200 years. What is the…

Routines – Sport360.fitMedicine ball: What is it? What types are there?Catch and overhead throw for stronger chest and arm musclesTop 7 Medicine Ball <a title="" class="aalmanual" href="https://mag.rjeem.com/tag/exercises/">Exercises</a> for The Upper BodyBack – IntermediateBiceps – IntermediateShoulders – AdvancedTriceps – AdvancedLegs – Intermediate

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Medicine ball: What is it? What types are there?


The medicine ball is one of the earliest fitness devices to be invented. It first appeared in the time of Greek wrestlers in around 1000 B.C. as part of warriors’ training and preparation routine before battle, and this has gone on to our times with the American Military Academy still using the medicine ball as […]

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The medicine ball is one of the earliest fitness devices to be invented. It first appeared in the time of Greek wrestlers in around 1000 B.C. as part of warriors’ training and preparation routine before battle, and this has gone on to our times with the American Military Academy still using the medicine ball as a primary part of its training programs for over 200 years.

What is the medicine ball?

Medicine balls are heavy balls that are available in different weights and used to increase resistance in many exercises. It’s close to a basketball in size and weighs between 2-25 kilograms, which makes it suitable for all ages and weight groups. Some balls are made with a handle while others have a rope to allow for a wider variety of uses for different goals and results.

Types of medicine balls:

  • Leather medicine ball: This is primarily used in boxing training in different weights. It is primarily used to develop core muscle strength.
  • Soft gel medicine ball: This ball doesn’t float or bend and it’s perfect for exercises that incorporate a trampoline and for throwing exercises. It’s also perfect for activities that don’t require the ball to rebound. It’s very commonly used in rehabilitation exercises after injury or returning to workouts after a long time.
  • Medicine ball with grip: This ball is bouncy and preferred by fitness trainers, which is why it’s a very common feature in gyms. This ball can also float making it perfect for water sports.
  • Medicine ball with a rope: This type of medicine ball is great for swing and core rotation exercises because the rope remains attached to the ball. Some balls are equipped with detachable ropes, making them more versatile. There are many other types of medicine balls for a greater exercise variety to help you achieve your goals in your most-suitable way.
  • Air-filled medicine ball: This ball too can float and bounce and the more air you fill it with, the bouncier it gets. It’s generally used for resistance and plyometric exercises and it can easily be deflated and re-inflated, making it easy to move and perfect for packing on trips to never miss a workout.

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Catch and overhead throw for stronger chest and arm muscles


The medicine ball catch and overhead throw is among the most important plyometric exercises that target multiple muscle groups in the body. This exercise works the back, chest and arm muscles and it’s great for beginners. Instructions Stand facing a wall with your feet shoulder-width apart, grab the medicine ball in your hand and lift […]

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The medicine ball catch and overhead throw is among the most important plyometric exercises that target multiple muscle groups in the body. This exercise works the back, chest and arm muscles and it’s great for beginners.

Instructions

  • Stand facing a wall with your feet shoulder-width apart, grab the medicine ball in your hand and lift it overhead.
  • Bend your elbows and lower your forearms behind your head to make a 45-degree angle with your arms.
  • Forcefully throw the ball ahead and upwards.
  • The ball will bounce off the wall higher the stronger you throw it and will then drop back down.
  • Pick up the ball and repeat.

More details

This exercise is repeated for 3 or 4 sets, 15 reps each.

You need to stand close to the wall and not too far away to be able to pick up the ball.

There are many ways to do this exercise depending on your distance to the wall

  • If you stand away from the wall you need to repeat the same steps but, in this case, the ball will move forward and upward and bounce back toward you. This focuses mainly on the chest, back and arm muscles.

  • When you stand very close to the wall, the ball will move upwards and will not hit the wall with force but will rather drop back under the force of its own weight without bouncing off (the close distance means you will be throwing the ball upwards with no aim of hitting the wall, so it will gently touch it and fall back down. Here, the main focus is the arm and back muscles, whereas the chest muscles will come as second priority.

Medicine ball workouts train the hand, arm and upper core muscles in a similar way to weightlifting, and they should be done in the correct way and in a precise technique. Picking up and throwing the medicine ball enhances the upper core’s speed in sync with enhancing strength, diminishing the muscle weakness with time and practice. You can do these workouts two to three times a week, interrupted by sufficient rest periods.

Sources:

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Top 7 Medicine Ball Exercises for The Upper Body


These 7 medicine ball exercises are some of the best ways to use the medicine ball for strengthening the upper body. It targets the chest, core, back, shoulders and arms. Be sure to warm-up and stretch well enough before this or any other exercise to avoid injury and get the best out of your workout. […]

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These 7 medicine ball exercises are some of the best ways to use the medicine ball for strengthening the upper body. It targets the chest, core, back, shoulders and arms.

Be sure to warm-up and stretch well enough before this or any other exercise to avoid injury and get the best out of your workout.

Overhead twist

أوفرهد تويست

In a standing position, hold the medicine ball and lift it overhead. With your arms locked, slowly move the ball to the right and then to the left, stretching the upper torso and lower back.

Core twist

This is very similar to the overhead twist except you have to hold the ball in front of your body and twist to the right and then to the left. This stretches the lower back muscles.

Chest press throw

ضغط الصدر بالكرة الطبيةThis can be done between two partners: Hold the ball in front of your chest and throw it quickly and forcefully to your partner who should be standing 4-5 feet away. Repeat for 3 sets of 8 reps each.

Side arm throw

This is similar to the last exercise and with the same distance between the partners but you need to throw the ball to your partner who should stand on your side instead. Your partner should catch the ball and throw it back as quickly and forcefully as possible. Repeat for 3 sets and 8 reps each.

Kneeling overhead throw

This is similar to the chest press throw and with the same distance between partners, but you should be kneeling on the ground and your partner should be in front of you in the opposite position. Throw the ball overhead to your partner as quickly and forcefully as possible, then your partner should catch the ball and throw it back in the same way. This works the spinal muscles and the obliques.

Medicine ball sit-ups

سيت أب بالكرة الطبية

This is a very challenging variation and one of the best medicine ball exercises. One partner should be sitting while the other is standing. Perform a sit-up holding the ball against your chest, and as your reach a full sit-up you should throw the ball to your partner, who will catch it and throw it back then switch roles. Repeat for 3 sets and 8 reps each.

Underhand throw

Stand 5 feet away from your partner and throw the ball from waist-level. Your partner will catch the ball between the legs and throw it back hard and fast for you to catch it overhead as you stand back up. As you perfect the technique, your throws should get quicker and more forceful.

Source:

Source 1

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Back – Intermediate


Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one. Bodyweight pull ups Single dumbbell row Barbell bent leg deadlift

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Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one.

  1. Bodyweight pull ups
  2. Single dumbbell row
  3. Barbell bent leg deadlift

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Biceps – Intermediate


Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one. Barbell bicep curl Dumbbell hammer curl Single arm cable curl

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Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one.

  1. Barbell bicep curl
  2. Dumbbell hammer curl
  3. Single arm cable curl

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Shoulders – Advanced


Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one. Standing barbell press Standing barbell behind the neck press Upright row with a barbell

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Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one.

  1. Standing barbell press
  2. Standing barbell behind the neck press
  3. Upright row with a barbell

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Triceps – Advanced


Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one. Close grip bench press Skull crusher Weighted dip

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Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one.

  1. Close grip bench press
  2. Skull crusher
  3. Weighted dip

The post Triceps – Advanced appeared first on Sport360.fit.

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Legs – Intermediate


Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one. Barbell squat Single lying leg curl Seated calf raise

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Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one.

  1. Barbell squat
  2. Single lying leg curl
  3. Seated calf raise

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