Medicine balls are cost-efficient workout tools that help increase overall fitness levels. The concept of medicine balls has existed from ancient Perisa and Greece, according to AOK Health. They come in a variety of weights and are suitable for all ages. Medicine balls help create balance, flexibility, strength and power. Create a circuit program using a medicine ball that targets all major muscle groups. Incorporate flexibility moves in addition to strength exercises to create a balanced program.
History
Medicine balls have an interesting history, originating in Persia nearly 3,000 years ago. Hippocrates later used them for patient rehabilitation where they earned the name "medicine balls," according to Healthy Exercise World. In 1895, "medicine ball" was added to the dictionary, and the balls gained popularity with doctors. Later, sports enthusiasts began recognizing the benefits of medicine balls and began using them in their training regimens.
Function
A circuit training program consists of a selection of exercises that are performed in consecutive order with little rest between exercises. Create a medicine ball circuit routine by selecting six to 10 exercises that target the entire body. Perform each exercise for one minute, before moving onto the next move. Repeat the circuit one to three times, depending on your fitness level. Circuit training features benefits such as increased strength and muscular endurance, as well as aerobic advantages, and is highly efficient due to its short transition periods.
Features
Solid medicine ball circuit training should work all major muscle groups to create overall strength and balance. Perform squats, lunges and crunches with the ball to work the lower body and abs. For stronger obliques try the wood chopper: Hold the ball overhead to one side of the body, then swing the ball in a controlled manner to touch the ball to the floor on the opposite side of the body.
Try medicine ball push-ups and overhead triceps extensions to work the upper body. If a partner is available, try the sit-up pass to focus on the abs. Both partners should lie in sit-up position with feet touching. Perform sit ups, meeting in the center, face-to-face. Pass the medicine ball back and forth on each repetition. Ensure proper form to avoid injury. Use an online exercise directory, such as the LiveStrong General Fitness Exercise Directory, to learn how to correctly execute unfamiliar exercises.
Types
Medicine balls can enhance flexibility in addition to strength. Consider creating flexibility circuit routines using the ball. A medicine ball fitness program helps achieve a health-enhancing level of personal physical fitness, according to the Sport Information Resource Centre. Choose dynamic stretching moves such as an overhead stretch and the Russian twist. For the Russian twist, sit on the floor with your knees bent and feet planted on the ground. Lean back to a 45-degree angle and swing the ball from side to side, touching the ball to the ground of each repetition. Keep hips facing forward and abs tight throughout the entire exercise.
Try a full body stretch with the medicine ball. Stand with feet shoulder width apart and hold the ball overhead. Gently arch the back and look at the ceiling before bending at the waist and lowering the ball to touch the floor. This stretch effectively works all the major muscle groups.
Warning
Although medicine balls are considered safe for people of all ages, always get approval from a health professional before beginning any fitness program. If you're using the medicine ball as a rehabilitative tool, check in periodically with your physical therapist to ensure recovery. Exercise caution when learning new exercises and master form before increasing workout intensity.
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