Many people walk into gyms and quickly head toward the exercise equipment. They may overlook a much smaller exercise tool that can provide a big workout. The medicine ball is a versatile piece of equipment. Learning more about medicine ball exercise can add a new challenge to any fitness regimen.
History
According to ESPN The Magazine, medicine balls date back at least 3,000 years. The long-lasting piece of exercise equipment appears in the texts of Greek physicians from 1,000 B.C. Medicine balls also appear in the drawings of wrestlers from Persia during the same time period. The magazine also states that the U.S. military uses medicine balls to train its soldiers. Medicine balls have been a popular training tool for boxers for several decades. Despite the creation of more technologically advanced exercise machines, the medicine ball has stood the test of time.
Types
The earliest medicine balls were sewn out of animal skins and stuffed with sand, according to the American College of Sports Medicine. Over the years, the medicine ball became best known as a large, hand-stitched leather ball filled with sand. Many of today's medicine balls have leather, rubber, or polyurethane covers and come in several sizes and weights. The typical ball is about the size of a basketball and weighs between eight and 20 pounds. Many gyms have a variety of medicine balls available to their clients.
Exercises
The medicine ball can be included in fitness regimens in many different ways. One of the most popular beginner exercises is the seated trunk rotation. The exercise, as explained by the American Council on Exercise, is performed while sitting upright on the floor with the knees slightly bent. The medicine ball is held close to the middle of the torso. The ball and torso are slowly rotated from one side to the other. Abdominal muscles are contracted as trunk rotations are performed. This exercise is one of many medicine ball workouts that focus on the core muscles.
Benefits
According to the American College of Sports Medicine, medicine ball exercise has several benefits. The ball can be used in ways that work all the major muscles of the body. The ball can also be used in slow movements or explosive movements like throws. The medicine ball can be a fun tool to use in a workout with a partner. Partners can throw the ball back and forth to make a workout more challenging and more fun. Compared to other pieces of fitness equipment, medicine balls are an inexpensive way to get a good workout. They can be easily incorporated into a home-based exercise routine.
Warning
Start with basic medicine ball exercises and build up to more advanced workouts. Your body must be appropriately conditioned before attempting more challenging ball exercises. Performing medicine ball throws or other techniques without the proper preparation could lead to injuries. It is also important to choose the appropriate weight for medicine ball exercises. The size of the ball depends on your training goals. Smaller and lighter medicine balls are usually used for speed training. Larger and heavier balls are used for strength or power training.
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