Fit to fight
Did you know that you can increase your core strength with the use of a single small, readily available piece of gear? To show you what I mean, the medicine ball is ready to go and you can incorporate its easily customizable exercises for men and women? Additionally, you don’t need to be an expert and it’s great for beginners who want to exercise in the comfort of their own home. Okay, what’s a medicine ball? Well, believe it or not, and contrary to what some people think, it doesn’t contain any medicine inside, sorry folks. In short, the weight ball can be used for various exercises to improve your strength, overall fitness and coordination. It is used by many athletes not only to gain fitness but also to aid in rehabilitation after a sports injury, hence its current name. Its use as a training tool dates back almost 3000 years when it was used by Persian wrestlers, but back then they used animal bladders filled with sand for their training.
Today, medicine balls are surprisingly affordable, especially if you’re on a tight budget. They are generally made of leather, vinyl, rubber or some other synthetic material and come in a variety of weights from 2 to 29 pounds. However, some Cross Fit trainers sometimes use a medicine ball, which can weigh up to 50 pounds, with the standard size being 14 inches to 5 inches in diameter, but again, they come in a variety of sizes to suit your specific needs. Most balls are round, but some manufacturers offer grips or hand grips embedded in the ball’s design to provide a better grip, allowing you to swing the ball further away from your body. Other variants include power balls, tornado balls, and slam balls. Beginners should start slowly with a light medicine ball of up to 2.5kg and gradually increase the weight as you develop abdominal strength, core stability and more proficiency in medicine ball training and performing the various exercises to suit your individual needs.
A strong core is important for martial arts or martial arts training as it allows you to perform all combat moves more efficiently as the core muscles connect the upper and lower body and as such act like a sturdy chain that provides balance, strength and stability improved and has a direct correlation to how your entire body is functioning. Since most actions come from your core, a weak core directly affects how well you execute your movements. Medicine ball exercises strengthen your stomach and back.
There are a variety of exercises you can do, such as: B. Holding the weighted ball during squats, crunches, medicine ball push-ups, and raising the ball overhead and lowering it to chest height, the starting position (Military Press). just name a few. Medicine ball exercises translate to the power of effort you put into each movement, and it also teaches your body to respond to abrupt changes in stimulus when you’re training with a partner, which is especially useful when you’re training in martial arts or martial arts. Other moves like trunk twists and wall throws can also help with hand-eye coordination and the ability to quickly change direction. Studies have shown that the medicine ball can help a person generate maximum power and improve athletic performance. it has a proven track record. In short, the different movements work on different parts of the body at the same time, and the freedom of movement, as mentioned earlier, allows you to adapt the exercises to your needs.
Most importantly, make sure you warm up thoroughly for 5-10 minutes to avoid injury, unlike some beginners who don’t warm up before medicine ball training and injure themselves. If you’re not one of those, you need to understand that you must first prepare your body and mind for the strenuous activity ahead by slowly beginning with a little static stretching of your muscles and limbs for your heart rate and body temperature, but try not to run beforehand you can go. Remember, when you’re injured you can’t train, so there’s no point in trying to do it too hard from the start, it’s counterproductive, be patient and you’ll make progress. Your body will tell you when you’re ready to make more progress.
The good news, medicine ball exercises aren’t complicated, but you need to choose the right height and weight to start with, depending on your fitness level, to avoid later repercussions, and last but not least, before embarking on any exercise program if you’re physically up to it able or seek advice from a doctor beforehand. If you are seriously interested, I would recommend reading books on medicine ball training and the many types of exercises you can perform with and proper techniques. There are many such publications to choose from. That way, you’ll also discover the many benefits of adding the trusted medicine ball to your exercise routine.
All in all, the medicine ball is a great piece of kit, it’s inexpensive, and you can use it to perform a variety of functional movements to improve your fitness level, strength, and flexibility. There you have it, so are you ready to train with a medicine ball? If the answer is yes, it’s time to sweat a little. Remember, you learn by doing, victory will come to you unless you take action.
Stay safe.
Thanks to Buzz Campion
