Introduction:
Medicine ball training is a great way to add variety to your workout routine. It can be used for various exercises, including core work, explosive power movements, and full-body exercises. However, if you’re a beginner, choosing the right weight can be intimidating.
What is a Medicine Ball?
A medicine ball is a weighted ball that is typically used for exercises aimed at improving strength, power, and coordination. They come in various sizes, weights, and materials. The material can either be rubber or leather. Rubber is more common and easier to clean.
Choosing the Right Size for a Beginner:
When it comes to choosing the right size of the medicine ball for beginners, it’s important to start with a weight that is comfortable and manageable. The ideal weight for beginners is between 4-6 kg. However, if you’re overweight, you can go for a lighter option while if you’re advanced you can go for a heavier option. A general rule of thumb is to look for a ball that is about 10% of your body weight.
Benefits of Using Medicine Balls:
There are numerous benefits of using medicine balls in your workouts. Here are some of the benefits:
| Benefits | Explanation |
|---|---|
| Improves Coordination | Medicine ball exercises improve hand-eye coordination, motor skills, and balance. |
| Increases Strength and Power | Medicine ball training engages your muscles throughout your entire body and helps to develop strength and power. |
| Functional Training | Medicine ball training is a type of functional training that mimics everyday movements. |
| Improves Cardiovascular Health | Medicine ball exercises can also improve your cardiorespiratory system when used in high-intensity interval training (HIIT) workouts. |
Types of Medicine Balls:
There are different types of medicine balls that you can use depending on your workout goals. Here are some of the common types of medicine balls:
| Types of Medicine Balls | Explanation |
|---|---|
| Slam Ball | A slam ball is designed to be thrown at the ground as hard as possible, which makes it perfect for explosive power movements. |
| Wall Ball | A wall ball is designed for throwing against a wall, which makes it great for functional training and developing power. |
| Medicine Ball | A medicine ball is the most common type of ball and is great for full-body exercises and core work. |
Exercises to Try with a Medicine Ball:
Now that you’ve got the right size of the medicine ball, here are some exercises to try:
- Medicine Ball Slams
- Wall Balls
- Russian Twists
- Plyometric Push-Ups
- Lunges with a Twist
The Bottom Line:
In conclusion, medicine ball training is an effective way to add variety to your workouts and to target various muscle groups. When choosing the right size for a beginner, it’s important to start with a weight that is comfortable and manageable. The ideal weight for beginners is between 4-6 kg. With consistent practice, you’ll be able to improve your strength, power, and coordination through medicine ball training.
