medicine ball exercise (3)2009-2012 สมบูรณ์

8/11/2019 Medicine Ball Exercise (3)2009-2012

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Medicine Ball Exercise Guidelines

General Guidelines:

1. Always warn-up before you start a workout.Try to do a total body warm-up before yourstart training. A good example of a total bodywarm-up is a light jogging motion for lowerbody and modified push-ups for upper body. Itis especially important to warm-up the specificmuscle groups you are going to be using.

2. Use proper posture. Maintaining properposture will greatly reduce chances of injuryand maximie exercise benefit. !hen standing"always #eep your feet shoulder-width apart"unless otherwise suggested. $o not loc# your#nees% it puts an unnecessary strain on them.&eep your bac# flat and straight" ma#ing surenot to twist or arch in order to complete anexercise.

'. Use proper exercise form. (ocus on the proper motion of the exercise" while

concentrating on the specific muscles being used. $o not sacrifice proper form toperform more repetitions. &eeping proper form also means in a smooth fluidmotion. &now when your muscles are too tired to #eep going.

). Breathe properly.*e+er hold your breath during any part of an exercise. ,oldingyour breath may cause se+ere intra-thoracic pressure and raise blood pressureleading to diiness" blac#out or worse The rule of thumb is to exhale slowly onexertion and inhale on the return part of the exercise.

. top trainin! if you feel pain. If you feel pain during a specific exercise" stopimmediately. Any continuation may aggra+ate an existing injury. /ee+aluate yourroutine to ma#e sure you are doing a proper warm-up. $ecrease the amount ofresistance you are using. Tal# to a recognied health professional.

0. "orso stabili#ation. /efers to the use of abdominal and bac# muscles called youranatomical girdle to pro+ide reinforcement and protection of the spine duringlifting" sport or any other +igorous acti+ity. In order to safely recei+e the maximumbenefits from the ball exercises in this guidelines" torso stabiliation is essential.Torso stabiliation is achie+ed through a contraction of your anatomical girdlemusculature i.e. the trans+eresus abdominis" internal3external oli4ues and thedeep spinal muscles it is easy to engage your anatomical girdle% simply suc# in yourstomach while exhaling. *ext" as you feel your muscles contracting" loc# them intothis contracted state while you breathe normally and perform any of the medicineball exercise in this guidelines. $on5t forget to breathe It gets easier with practiceand pro+ides you with excellent spinal support and protection during yourwor#outs.

Sources: Andre Noel Potvin and Michael Jesperson. The Great Medicine Ball Handbook.Productive Fitness Products Inc. 2!.

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Medicine ball "echni$ue % afety:

1. afety

If you are new to exercise" don5t start with

medicine ball training. (irst" master flexibilitytraining" then weight training" with a focus on corestrength" gradually mo+ing to medicine ball trainingmuch later.

!arm-up before starting any medicine ball

exercises.

Initially" all exercise should be performed slowly"

with control and proper form. Increase speed onlywhen you ha+e de+eloped your techni4ue. Always

maintain proper form and control. !ear proper exercise footwear. 6roper exercise

shoes will help pre+ent slipping" exercising in barefeet or soc#s is not recommended.

!or# out in an open space" away from furniture

and other fixtures or structures that may cause injury.

Maintain control of the ball at all times. 7oss of control may result in injury.

8tart with little or no weight and gradually build up as your ability to

perform the exercise impro+es.

$o not exercise on slippery surfaces.

&eep the ball away from sources of heat including heaters" fireplaces etc.

!hen doing partner acti+ities try to match partners with similar sie"

strength and ability.

!ear proper exercise clothing that allows a full range of motion.

$rin# plenty of water when exercising.

2. &assin! techni$ue

9rip the ball from the top and the bottom when accepting the ball.

9rip the ball from the sides when passing the ball.

'. 'atchin! techni$ue

/each out to meet the ball as it comes toward you. ,a+e your hands slightly apart and open wide.

!hen catching a long throw" don5t stand in the tra+el

path of the ball.


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'ore (orkout:

). ide to ide

6urpose%

This exercise strengthens your legs" trun# muscles and impro+es

your range of motion.

As with all exercises" start with little or no weight and gradually

increase as your ability to perform the exercise impro+es.

*. Bent +,er "wist

6urpose%

This exercise strengthens your legs" trun# muscles and impro+es

your range of motion.

. tandin! "wist

6urpose%

This exercise impro+es sense of balance" muscle coordination"

rang of motion and wor#s your obli4ues and hip flexors.

. 'rosso,er "wist

6urpose%

This exercise wor#s your abdominals" obli4ues and hip

flexors.

/. 0e,erse 'runch

6urpose%

This exercise wor#s the abdominal and hip flexor

muscles.

1. 2 Bend

6urpose%

This exercise impro+es balance and muscle coordinationwhile wor#ing the abdominals and hip flexors.


#


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3. 'runch

6urpose%

This exercise impro+es muscle coordination"

wor#s the abdominals" hip flexors and adductors.

4. Ball 0ollout

6urpose%

This exercise impro+es sense of balance" muscle

coordination" wor#s the bac# and hamstring muscles.

5. &el,ic "hrust

6urpose%

This exercise wor#s the glute" hamstring" bac# and adductor muscles.

)6.'runch with Ball 0oll

6urpose%

This exercise wor#s the abdominal muscles.

)).&ullo,er it-up

6urpose%

This exercise wor#s the abdominal and shoulder muscles.

)*.7i!h89ow &ass

6urpose%

This exercise impro+es muscle coordination as well as range

of motion: it also wor#s the shoulders and obli4ues.


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).it-up &ass

6urpose%

This exercise wor#s the rectus abdominis and hip flexormuscles.

).tandin! ide Bend

6urpose%

This exercise impro+es range of motion as well as increasing strength in

the obli4ue muscles.

)/.Bent 9e!!ed ead lift

6urpose%

This exercise this exercise impro+es sense of balance and

flexibility" wor#s your hip and bac# extensors.

)1.9yin! "runk "wist

6urpose%

This exercise impro+es range of motion as well as increasing strength in the

obli4ue muscles.

)3.eated "wist

6urpose%

This exercise impro+es sense of balance as well as muscle

coordination" strengthens the obli4ue muscles and hipflexors.

)4.+,er8Under &ass

6urpose%

This exercise impro+es muscle coordination and range of motion"

wor#s the shoulder" bac#" hip and abdominal muscles.


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)5.+utside 0otation &ass

6urpose%

This exercise impro+es sense of balance" muscle coordination" rangeof motion" and strengthens the obli4ue muscles.

*6.;nside 0otation &ass

6urpose%

This exercise impro+es sense of balance" muscle coordination and

range of motion " strengthens the obli4ue muscles.

*).9yin! Extension

6urpose%

This exercise wor#s the bac# extensor muscles.

9ower Body:

**.$uat and


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*.


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6.0e,erse 9un!e

6urpose%

This exercise trains for power" wor#s the 4uadricep"

gluteal" hamstring" tricep and shoulder muscles.

).ide 9un!e

6urpose%

This exercise wor#s your abductor and adductor" aslegs and gluteal muscles

Upper Body:

*.&ush-up

6urpose%

This exercise impro+es sense of balance as well as musclecoordination and wor#s the abdominals" triceps and chestmuscles

.>ront 0aise

6urpose%

This exercise wor#s your anterior and mid-deltoid muscles.

.tandin! ide 0each

6urpose%

This exercise impro+es muscle coordination and range of

motion" strengthens the shoulder and obli4ue muscles.


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/.houlder "wist

6urpose%

This exercise impro+es your sense of balance" as well as

muscle coordination" !or#s your shoulder" bac#" hip andabdominal muscles.

1."riceps Extension

6urpose%

This exercise wor#s the triceps and shoulder muscles.

3.Giant 'ircles

6urpose%

This exercise impro+es sense of balance as well as muscle

coordination and range of motion.

"hrows % 'atches:

4.ide "oss

6urpose%

This exercise strengthens leg and obli4ue muscles.

5.+,erhead "oss

6urpose%

This exercise wor#s the chest triceps" shoulder and leg

muscles.


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6.it and "oss

6urpose%

This exercise impro+es abdominal endurance. In addition" it

wor#s the chest" triceps and shoulder muscles.

).hot &ut

6urpose%

This exercise wor#s your chest" triceps" shoulder" leg" obli4ue and

hip muscles.

*.eated ide "oss

6urpose%

This exercise de+elops power" wor#s the obli4ue" shoulder and

bac# muscles.

.+,erhead ide &ass

6urpose%

This exercise wor#s your shoulder and bac#

muscles.

.=ick "oss

6urpose%

This exercise impro+es sense of balance and stability. !or#s your hip"

abdominal and 4uadriceps muscles

/.+,erhead "hrow

6urpose%

This exercise wor#s triceps and abdominal

muscles.


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1.=nee and "hrow

6urpose%

This exercise wor#s the chest" triceps and abdominal muscles.

3.it-up and "hrow

6urpose%

This exercise wor#s the chest" arm and abdominal

muscles.

4.?uarterback &ass

6urpose%

This exercise impro+es balance" flexibility and muscle coordination. !or#s

the hip" trun# and shoulder muscles.

5.Underhand &ass

6urpose%

This exercise helps build explosi+e power" wor#s

the 4uadriceps" gluteal and shoulder muscles.


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0otator 'uff:

/6.0otator 'uff )

6urpose%

This exercise strengthens external rotators for shoulder stability.

/).0otator 'uff *

6urpose%

This exercise increase shoulder stability and rang of motion.

/*.0otator 'uff

6urpose%

This exercise strengthens internal rotators for shoulder stability.

/.0otator 'uff

6urpose%

This exercise strengthens external rotators for

shoulder stability.


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medicine ball exercise (3)2009-2012 สมบูรณ์

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