By Brett Stewart
SUPER-CHARGE YOUR work out WITH a drugs BALL
Tap the facility of the weighted medication ball to tone all of your physique and construct lean muscle mass and a shredded middle. medication Ball exercises indicates easy methods to use probably the most beneficial and flexible health instruments available in the market to curve, press, toss and trap your strategy to getting into the easiest form of your lifestyles. ideal for newbies and complex athletes alike, this publication info medicine-ball routines like:
•PUSH-UPS for elevated upper-body & center strength
•SQUATS , LUNGES & THRUSTERS to construct a powerful strong reduce body
•BURPEES & TOSSES to enhance explosive pace & full-body power
•TURKISH GET-UPS to advance flexibility & dexterity
With daily courses and easy-to-follow , step by step routines, medication Ball exercises transforms easy strikes into enjoyable, demanding and powerful practical cross-training routines for total-body health and a ripped physique.
heart-pounding aerobic exercises that tone the physique from shoulders to feet.
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Extra info for Medicine Ball Workouts: Strengthen Major and Supporting Muscle Groups for Increased Power, Coordination, and Core Stability
54 T Push-Up TARGET: Gluteus maximus and minimus (glutes), hamstrings, erector spinae, rectus abdominis (abs), obliques, forearms, triceps, biceps, pectoralis major (pecs) STARTING POSITION: Assume a plank position (see page 46) with your right hand on the medicine ball and your left hand flat on the floor. Engage your core to keep your spine erect and keep your body in a straight line from head to toe. 1 Inhale as you lower your upper body toward the floor, stopping when your chest touches the back of your right hand.
1 Exhale and contract your abdominal muscles to slowly lift your head, arms and upper back off the floor in a controlled manner. Keep your upper back and neck straight and maintain your hand position on the ball through the movement. Stop when your back is at about a 45-degree angle relative to the floor. Pause briefly. Keeping your abs tight, inhale and return to start position, lightly touching both shoulder blades to the floor. You may round your upper back slightly and roll your spine on the floor as you do so.
I also strongly recommend upping the intensity (see “A Word about Intensity” on page 21) and making each workout count. Completing this program should be difficult yet achievable, and by the end you should feel proud of your accomplishment. If not, most likely you didn’t push the intensity as much as you could’ve. The chart below progresses through the same four-day-per-week exercise routine for four weeks, increasing in repetitions. Since you’ll be choosing your own medicine ball, you can increase the weight as you see fit and are able to perform each exercise with flawless form.
Medicine Ball Workouts: Strengthen Major and Supporting Muscle Groups for Increased Power, Coordination, and Core Stability by Brett Stewart