Introduction to Medicine Ball
The medicine ball, with its considerable weight, can pose challenges during use, often leading to falls or accidental impacts. Despite its bulky appearance, it is a time – honored training tool and a crucial source for building muscle strength, which is of great significance in the realm of fitness. If you aim to gain muscle or enhance muscle strength, apart from specific workouts, medicine ball training is an excellent option. Unlike basic dumbbells or kettlebells, the spherical shape of the medicine ball offers a unique experience. No matter which part of the body is used to lift the ball, it helps the body achieve a sense of balance and weight – bearing power.
The Importance of Strength Training for a Beautiful Body
For those who desire a toned and attractive muscle – lined body, especially women, strength training is indispensable. Fitness requires personal efforts, and without continuous muscle strength training, achieving a good figure is nearly impossible. If you are not a fan of traditional weight – lifting like iron or kettlebells, consider starting with a medicine ball with fixed and selectable weights.
Four Medicine Ball Strength Training Exercises
1. Seated Medicine Ball Single – Arm Raise (4 sets * 20 reps)
First, find a bench at knee – joint height. Sit on the bench with your upper body upright, head up, and eyes looking forward. Initially, hold the ball with your right hand, bent elbow, and palm on the side of your body. Then, tighten your core and lift the medicine ball above your head, with your left hand assisting. Once both hands are holding the ball above your head, look up at the ball. Next, transfer the ball to your left hand, bend your left elbow so that your forearm is parallel to the ground and your upper arm is behind you, holding the ball on the left side of your body.
2. Medicine Ball Single – Arm Raise (4 sets * 20 times)
This exercise requires a medicine ball and a fitness ball. First, bend your knees and hips and sit on the fitness ball. Keep your upper body upright, head up, and maintain stability between your entire body and the fitness ball. Tighten your core, hold the medicine ball in your right hand on the right side of your body, with your upper arm close to your body and your lower arm perpendicular to the upper arm and parallel to the ground. Then, lift the ball to the upper – right position (the arm doesn’t have to be completely straight), and slowly return it to the starting position. Repeat 20 times on one side and then switch to the other side, with 20 times on each side as a group, for a total of 4 groups.
3. Seated Medicine Ball Triceps Curls (4 sets * 20 times)
After finding a bench of the same height as your knee joint and sitting on it, keep your upper body upright and perpendicular to the ground, head up, chest out, and eyes looking forward. Hold the medicine ball above your head with both hands, arms straight. After tightening your core, bend your elbows and bend your forearms towards the back of your body, keeping your upper arms against the sides of your ears and perpendicular to the ground. Feel the triceps exerting force to create a muscle – contraction sensation, and pay attention to adjusting your breathing and movement rhythm.
4. Clamp Medicine Ball Body Turn Exercise (4 sets × 20 times)
First, after obtaining a yoga ball and a medicine ball, lie on your back on a clean floor or a soft yoga mat. Bend your legs at the knees, place your lower – calf ankles and heels on the yoga ball, with your feet shoulder – width apart and your legs vertical. Then, hold the medicine ball between your knees and naturally open your arms on both sides of your body. After tightening your core, keep your upper body still and rotate your lower body to the right, rolling the legs with the yoga ball to the right side. Then, return to the starting position. Make sure your legs exert enough force to prevent the ball between your knees from falling, and adjust your breathing and exercise rhythm.
These medicine ball exercises are not overly difficult. By persevering and doing a few sets, you will surely feel the soreness in your muscles, which is a sign of muscle growth and strength improvement.
