A medicine ball is a weighted ball that is used for exercise. Medicine balls are usually made of leather or rubber, and are filled with either sand, sawdust, or air. They come in a variety of sizes, ranging from 2 pounds to 25 pounds. Medicine balls have been used for centuries to help people stay fit and healthy. They were first used by the ancient Greeks, who would throw them at each other as a form of exercise. Today, medicine balls are still used for exercise, but they have also become popular tools for physical therapy and rehabilitation. In addition to being a great way to stay fit, medicine ball workouts are also a great way to tone your muscles and improve your coordination (1). There are many different ways to use a medicine ball, but one of the most popular ways is to do arm exercises with it. Read on for a medicine ball workout for arms that you can do at home. This workout includes 15 different exercises that target your biceps, triceps, and shoulders.
There are many different ways to use a medicine ball.
Here is a medicine ball workout for arms that you can do at home. This workout includes 14 different exercises that target your biceps, triceps, and shoulders.
Top on our list of medicine ball workouts for abs and arms, is the exchange. It involves sitting in an upright position, engaging your core, and passing the ball from one hand to the other in a slow and controlled manner. Having your arms overhead during the movement helps work the shoulder muscles as well.
To perform the medicine ball exchange:
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The curl and press is a great exercise for targeting the biceps, triceps, and shoulders. It also helps improve coordination and balance.
To perform the medicine ball curl and press:
The overhead triceps extension is a great exercise for targeting the triceps muscles. It can also be done while seated, but make sure to keep your spine in a neutral position.
To perform the medicine ball overhead triceps extension:
Knee lifts are a great exercise for targeting the abs and obliques. They can also be done while seated, but make sure to keep your spine in a neutral position.
To perform medicine ball knee lifts:
Squats are a great exercise for targeting the lower body muscles. Adding a press at the top of the movement makes this exercise a full body workout.
To perform the medicine ball squat and press:
The circle squat is a great exercise for targeting the lower body muscles, especially the glutes. You’ll also get your heart rate up with this cardio exercise.
To perform the medicine ball circle squat:
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The medicine ball diagonal wood chop is a great exercise for targeting the abs, obliques, and shoulders. It’s also a great cardio exercise.
To perform the medicine ball diagonal woodchip:
The push-up is a great exercise for targeting the chest, shoulders, and triceps. Adding a medicine ball adds an extra challenge to the movement.
To perform the medicine ball push-up:
Lunging exercises are great for targeting the lower body muscles, and adding a toe touch recruits the arm and shoulder muscles.
To perform the medicine ball lunge with toe touch:
The medicine ball fly is a great exercise for targeting the chest muscles. It also engages the arm and shoulder muscles.
To perform the medicine ball fly:
The Russian twist is a great exercise for targeting the abs, obliques, and shoulders. Adding a medicine ball makes the exercise more challenging.
To perform the medicine ball Russian twist:
Like the traditional overhead press, the medicine ball overhead press is a great exercise for targeting the shoulder muscles. Adding a medicine ball makes the exercise more challenging.
To perform the medicine ball overhead press:
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The dumbbell pullover is a great exercise for targeting the arms, lats, and shoulders. Using a medicine ball in place of a dumbbell makes the exercise more challenging.
To perform the medicine ball pullover:
The medicine ball throw and catch is a great way to incorporate cardio into your strength training routine. It also engages the arms, chest, and shoulders.
To perform the medicine ball throw and catch:
The medicine ball slam is a great exercise for targeting the arms, chest, and shoulders. It also incorporates cardio into your routine.
To perform the medicine ball slam:
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Toned arms are the result of both muscle growth and fat loss. To maximize your results, use these tips for your medicine ball arms workout:
Don’t let the name fool you – medicine balls come in a range of weights, and some might be too heavy for you. When choosing a weight, make sure to select one that is challenging but not too heavy.
You should be able to complete all reps with good form but feel fatigued by the end of the set. Remember that the muscles in your arms aren’t as big as your leg muscles, so you won’t need a medicine ball that is as heavy as the ones used for lower-body exercises.
Using good form is key to any workout, but it’s especially important when using a medicine ball. Remember to keep a neutral spine, engage your core muscles, and move slowly and controlled throughout the exercises.
It’s better to do fewer reps with good form than to do more reps with bad form. When you focus on quality over quantity, you’re more likely to see results and avoid injury.
Warming up before your workout and cooling down afterwards is important for preventing injury and helping your muscles recover (2). Before starting your medicine ball arms workout, warm up with some light cardio and dynamic stretches. After your workout, cool down with static stretches and foam rolling.
When you first start using a medicine ball, you might not be able to do all the exercises listed here. That’s okay! Start with a weight that is comfortable for you and progress slowly as you get stronger. As you get used to the exercises, you can increase the weight of the ball and the number of reps you do.
Medicine balls are a great tool for toning your arms. By using a medicine ball in your workout, you can target your arms, shoulders, and chest while also getting your heart rate up. When selecting a weight, make sure to choose one that is challenging but not too heavy.
And remember to focus on quality over quantity – it’s better to do fewer reps with good form than to do more reps with bad form.
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