A medicine ball is an inexpensive piece of equipment that can be used for effective muscle building and fat burning workouts. Exercises can be tailored to focus on specific goals, such as explosiveness, and can be done at home or in the gym. Plyometric exercises, lateral exercises, and partner exercises are all effective with a medicine ball.
A medicine ball workout will help the user build muscle and burn fat effectively without spending a significant amount of money on equipment. A medicine ball is a relatively inexpensive piece of equipment that can be used at home or in the gym, and they come in different weights to accommodate a variety of users. The best medicine ball workout will be tailored to the specific needs of the user, as a medicine ball workout can focus on burning fat, building muscle, or both. A medicine ball workout can further help the user develop what is known as explosiveness, which essentially means building faster muscle response time.
Most people start with a medicine ball workout to use a plyometric workout. Plyometrics is the development of muscles in such a way that they can engage in quick movements that are powerful or explosive. If plyometrics are the goal of medicine ball training, some exercises that may be helpful are lateral exercises like the overhead pushup. While standing with your feet firmly planted at hip-width, hold the medicine ball overhead. Lock your arms in place and swing the ball to the left, hold, then swing to the right. Increase speed and longevity as muscle builds over time. Don’t start with too many repetitions at one time, as this can cause injury.
Another good exercise for medicine ball training requires a partner. This exercise can be quite strenuous; It’s called kneeling down to do push-ups. While kneeling in front of a partner, hold the medicine ball up to your chest. Start falling forward and push the medicine ball towards your partner, who will catch the ball. Continue the drop motion and immediately do a pushup motion. After completing the push-up, return to the kneeling position and prepare to receive the medicine ball from your partner, who will return it to you. A variation of this exercise is the sit-up toss, in which users lie in the sit-up position facing each other. Upon completing a sit, the user tosses the medicine ball to a partner and vice versa.
Swinging the medicine ball in a diagonal motion across your chest will also help build muscle and burn fat. Doing this exercise enough times in quick succession will also increase your heart rate, which helps burn fat. An alternative to this exercise is the figure-eight twist, in which the user swings the medicine ball down from one shoulder, then up to the other, and vice versa.
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