Weighted toning balls, which is another name for medicine balls, are a great tool to improve your strength and condition your body. In addition to exercise for fitness purposes, weighted toning balls are a great help in rehabilitating joints and muscles in your body. These balls can also help improve your leg muscles, increasing your weight, speed and strength. Using a weighted ball can be just as efficient as weight training.
Instructions
Step 1
Choose the correct weighted toning ball for you. Weighted toning balls differ in weight, shape and the material that the outside is made out of, which can affect your grip on the ball. Some weighted toning balls are the same shape as a basketball and some are similar to a football, while others have handles on them to help with your grip.
Step 2
Find an open area with plenty of space to perform your exercises. If you are doing an exercise that involves throwing the ball, make sure you have a larger area than if you were simply working your stomach or back. Put cushioning on the ground in the area you are using ball in order to prevent cracking or denting the floor.
Step 3
Determine which exercises are needed for your purposes. For example, athletes, specifically football players, may want to increase the strength of their upper body, specifically their chest and arms. This helps them hold back opposing players and fight off others. Football players can even use the football shaped weighted toning ball to help them increase their throwing power and technique.
Step 4
Continue adding repetitions to your workout routine, in addition to adding weight to the weighted toning ball that you use. Every few weeks, increase the ball's weight by 2 lbs.
Step 5
Change the type of ball you use every few workout sessions. This allows every part of your body to get a complete, yet different workout each time you use the weighted toning ball. For example, some days you may want a traditional workout with a typical weighted toning ball, while other days you may want to use the football shaped ball to have fun throwing it around.
Things You'll Need
- Weighted toning ball/medicine ball
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