"MUST-TRY MEDICINE BALL EXERCISES" byNicole McDermott Time to get schweddy with some balls! Medicine balls, that is. Available in varying sizes and weights (some up to 150 pounds!), these weighted spheres can help improve muscular power and sports performance [1]. The balls can be thrown and caught (don’t try that with a dumbbell!) making for explosive medicine ball movements that can improve overall athletic ability [2]. Plus, they’re super old school. Hippocrates used sand-filled animal skin pouches to help patients recover from injuries almost 2,000 years ago (clearly he was on to something). When choosing a weight, pick a ball that’s heavy enough to slow the motion (slower than if you weren’t using any weight at all), but not so heavy that control, accuracy, or range of motion take a hit (or the poor guy next to you). Reps and sets will depend on intensity and fitness levels, so for most of these moves, we recommend aiming for three sets of 10-20 reps with good form. For those more focused on power and speed performance, switch it up with 3-5 sets of 3-5 reps (applying max force and max speed into every repetition ). Of utmost importance: Be aware of your surroundings. These balls can be a weapon of sorts, so pay close attention to the people (and pricey equipment) around you. Alright then, let’s go balls to the wall. -As Seen On greatist/fitness
Posted on: Fri, 26 Jul 2013 22:52:31 +0000
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