AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |
Back to Blog
Exercises to build quad sweep8/27/2023 This medicine ball pullover is similar to a dumbbell pullover in that it targets the arms, lats, and shoulders, but you'll also feel the work in your core as you maintain stability. Imagine there's a ceiling just overhead that you'll hit if you come up too high. Try to keep the right knee bent in a squat throughout the exercise for maximum intensity.Continue to slide the foot back as you take the medicine ball out for 8–16 reps before switching sides.Bring the weighted ball back in as you slide the left foot back to start, keeping the right knee bent the entire time.Simultaneously push the medicine ball out in front of you.Keep all the weight in the heel of the right leg.Bend the right knee into a squat as you slide (or tap) the left foot straight back behind you.Hold a light medicine ball and place a sliding disc, sock, paper plate, or nothing at all under the left foot.If you don't have a sliding disc, you can use a paper plate, a sock, or simply touch the foot in and out as a modification. You'll also sculpt and tone the arms and shoulders as you lift and lower the ball.Īdding a weighted ball will get your heart rate up and strengthen your upper body as well. If you keep the standing leg in a squat position for the entire set, you'll really feel the effort in the glute and thigh muscles on that side. The standing leg gets most of the work as you slide the other leg in and out. Medicine ball knee pulls are a total-body workout that incorporate the use of a sliding disc (pictured here). Repeat for 1–3 sets of 10–16 reps on each side.Continue the lunges and toe touches on one leg before switching sides.Touch the toe if you can (this will depend on your flexibility) and take the right leg back into the lunge.Still holding the medicine ball overhead, step the right leg forward and swing it up, bringing the medicine ball down toward the toe.Make sure you step back far enough that the front knee is behind the toe.Stand tall holding a medicine ball overhead, and step back with the right leg into a straight leg lunge. This move also tests your balance, a practice that has been shown to reduce the risk of falls among older adults. The power behind this movement will also get your blood pumping and increase your heart rate.Īdditionally, you'll improve the strength and flexibility of your hamstrings, which can aid in injury prevention down the road. The medicine ball lunge with toe touches is a great full-body exercise that strengthens your lower legs and glutes while simultaneously toning the arms. Stand back up while tossing the ball in the air, and repeat for 1-3 sets of 10–16 reps.While squatting, throw the ball to the floor and let it bounce back up into your hands.As you catch it, squat down as low as you can while maintaining good form, sitting the hips back and keeping the knees behind the toes.Toss the ball up in the air, just above your head.Stand and hold a medicine ball in front of you.To avoid injury, it's best to stand with your feet apart about the width of your outer hips (neither too wide or too narrow), and maintain a tall and neutral spine. The toss at the end takes some coordination, particularly as you practice good posture and form. The squat offers a lower-body and core workout, while the weighted medicine ball strengthens the arms, shoulders, and back. The medicine ball squat, dribble, and toss is another full-body exercise that can accompany your cardio workout, since the dynamic movements will get your blood pumping and increase your heart rate. Optional: Add a toss at the top of the movement for more intensity.Continue circling the ball overhead, alternating the arms, and maintaining a steady pace as you go, relying on strength versus momentum.Circle the left hand down to your side with the ball.Draw the right arm overhead and take the ball with the other hand.Bring the medicine ball to your right hand with your arm down at your side.From standing or seated, hold your spine upright and engage your core.If you've worked with weighted balls before, you can intensify the medicine ball exchange with a heavier ball (8 pounds) and incorporate a toss at the top. For beginners, the key to maintain good form is to start with a lighter medicine ball (4–6 pounds) and maintain slow and controlled movements as you go. You can perform the sequence from a seated or standing position. You'll also feel the burn in your abs as you work to maintain good posture throughout this strengthening move. The medicine ball exchange is a great warmup exercise for your arms and shoulders and a surefire way to get your heart rate ramped up.
0 Comments
Read More
Leave a Reply. |