{"product_id":"كرة-طبية","title":"Medicine ball","description":"\n\u003cdiv class=\"wc-tab-inner\"\u003e\n\n\u003cp\u003e– Attractive two-tone design\u003cbr\u003e\n– Non-slip surface for secure grip\u003cbr\u003e\n– Ideal for strength training, core work, and body conditioning\u003cbr\u003e\n– Throwing and catching a medicine ball provides a full-body workout\u003c\/p\u003e\n\n\u003ch3\u003e\u003cspan style=\"color: #ff0000;\"\u003eSizes:\u003c\/span\u003e\u003c\/h3\u003e\n\n\u003ch3\u003e1 kg – 19 cm diameter\u003cbr\u003e\n2 kg – 19 cm diameter\u003cbr\u003e\n3 kg – 23 cm diameter\u003cbr\u003e\n4 kg – 23 cm diameter\u003cbr\u003e\n5 kg – 24 cm diameter\u003c\/h3\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003ch3\u003e\u003cstrong\u003e\u003cspan style=\"color: #3366ff;\"\u003e20-Minute Routine\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h3\u003e\n\n\u003ch3\u003eWarm up for about 10 minutes before starting this workout – a brisk walk or marching in place will work well. Once you've been doing these movements for a while, start using a heavier medicine ball to continue\u003cbr\u003e\nchallenging your strength and endurance.\u003c\/h3\u003e\n\n\u003ch5\u003eCombine at least five of the movements below and cycle through them for 20 minutes for a complete full-body routine.\u003c\/h5\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #ff0000;\"\u003e1. Mountain Climbers\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\n\u003cdiv\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/gfycat.com\/ifr\/SmugOrnateAfricanaugurbuzzard\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"\u003e\u003c\/iframe\u003e\u003c\/div\u003e\n\n\u003cp\u003eA great blood flow exercise, mountain climbers are a full-body movement made more challenging by incorporating a medicine ball.\u003c\/p\u003e\n\n\u003cp\u003eDirections:\u003c\/p\u003e\n\n\u003cp\u003eGet into a plank position with the medicine ball under your hands.\u003cbr\u003e\nKeeping your back straight and neck neutral, drive your right knee towards your chest. Extend it and immediately drive your left knee towards your chest. Ensure your core is engaged throughout.\u003cbr\u003e\nContinue as fast as you can for 30 seconds. Rest for 30 seconds. Repeat two more times.\u003c\/p\u003e\n\n\u003cdiv class=\"css-20w1gi\"\u003e\n\n\u003caside class=\"css-0\"\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\n\u003c\/aside\u003e\n\n\u003c\/div\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #ff0000;\"\u003e2. Overhead Squats\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\n\u003cdiv\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/gfycat.com\/ifr\/ClutteredNaughtyIbex\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"\u003e\u003c\/iframe\u003e\u003c\/div\u003e\n\n\u003cp\u003eOverhead squats engage your core – especially your lower back – and challenge your stability more than a standard back squat. You're also working your upper back, shoulders, and arms by holding the medicine ball overhead.\u003cbr\u003e\nYour range of motion will be different with this type of squat, so pay close attention to your form.\u003c\/p\u003e\n\n\u003cp\u003eDirections:\u003c\/p\u003e\n\n\u003cp\u003eStand with your feet slightly wider than shoulder-width apart, holding the medicine ball straight overhead for the entire movement.\u003cbr\u003e\nSquat down: Begin by bending your knees and pushing your hips back as if you're going to sit in a chair. Stop when your thighs are parallel to the floor and ensure your knees don't buckle inward.\u003cbr\u003e\nPush through your heels on the way up, giving a squeeze at the top.\u003cbr\u003e\nPerform 3 sets of 12 reps.\u003c\/p\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #ff0000;\"\u003e3. Circles\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\n\u003cdiv\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/gfycat.com\/ifr\/InfiniteHugeAlbatross\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"\u003e\u003c\/iframe\u003e\u003c\/div\u003e\n\n\u003cp\u003eA shoulder burner, circles will challenge you. Move slowly with control to make the movement effective.\u003c\/p\u003e\n\n\u003cp\u003eStand with your feet shoulder-width apart, holding the medicine ball straight out.\u003cbr\u003e\nBrace your core and begin to move your extended arms in a clockwise motion, \"drawing\" a circle from start to finish. Rotate your core to accommodate the movement, but keep your feet stable.\u003cbr\u003e\nRepeat 8 to 10 circles in one direction, then switch to do another 8 to 10 counter-clockwise. Complete 3 sets.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong style=\"color: #1b1919; font-size: 18px;\"\u003e\u003cspan style=\"color: #ff0000;\"\u003e4. Russian Twists\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003cdiv\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/gfycat.com\/ifr\/DisloyalDecentBluemorphobutterfly\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"\u003e\u003c\/iframe\u003e\u003c\/div\u003e\n\n\u003cp\u003eWhat's a workout without some ab work? Make sure you fully twist your torso to each side for maximum benefit.\u003c\/p\u003e\n\n\u003cp\u003eDirections:\u003c\/p\u003e\n\n\u003cp\u003eSit with your legs bent at a 45-degree angle in front of you with feet touching the ground. With arms extended, hold the medicine ball in front of you.\u003cbr\u003e\nBracing your core, twist your torso, moving the medicine ball to your right side until it nearly touches the ground.\u003cbr\u003e\nReturn to center. Repeat on the left side.\u003cbr\u003e\nPerform 3 sets of 20 reps, 10 on each side.\u003c\/p\u003e\n\n\u003cdiv class=\"css-1cg0byz\"\u003e\n\n\u003caside class=\"css-0\"\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\n\u003c\/aside\u003e\n\n\u003c\/div\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv\u003e\n\n\u003cform novalidate=\"\"\u003e\n\n\u003cdiv\u003e\u003c\/div\u003e\n\n\n\u003c\/form\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #ff0000;\"\u003e5. Side Lunges\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\n\u003cdiv\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/gfycat.com\/ifr\/GrossTidyAbyssiniangroundhornbill\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"\u003e\u003c\/iframe\u003e\u003c\/div\u003e\n\n\u003cp\u003e \u003c\/p\u003e\n\n\u003cp\u003eWorking side-to-side is just as important as working front-to-back, which is why the side lunge is a great exercise to incorporate.\u003c\/p\u003e\n\n\u003cp\u003eDirections:\u003c\/p\u003e\n\n\u003cp\u003eStand with your feet shoulder-width apart, holding the medicine ball to your chest.\u003cbr\u003e\nTake a big step to your right side. As your foot lands, bend your right knee and sit your hips back into a single-leg squat. Keep your left leg straight.\u003cbr\u003e\nPush through your right foot and return to the starting position.\u003cbr\u003e\nPerform 3 sets of 10 reps on each side.\u003c\/p\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #ff0000;\"\u003e6. Pushups\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\n\u003cdiv\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/gfycat.com\/ifr\/ScholarlySourGnat\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"\u003e\u003c\/iframe\u003e\u003c\/div\u003e\n\n\u003cp\u003eAs if standard pushups weren't hard enough – throw a medicine ball into the mix! You'll get a deep stretch in your chest when using the medicine ball for this exercise. And, as always, you can easily regress\u003cbr\u003e\nthis movement by dropping to your knees.\u003c\/p\u003e\n\n\u003cp\u003eDirections:\u003c\/p\u003e\n\n\u003cp\u003eStart in a pushup position, but instead of your right hand resting on the ground, place a medicine ball under it. You can splay your elbows out more than you would a normal pushup, but ensure your back isn't saggy and your neck is neutral.\u003cbr\u003e\nComplete a pushup. Roll the medicine ball to your left hand and repeat.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong style=\"color: #ff0000; font-size: 18px;\"\u003e7. Single-Leg Deadlifts\u003c\/strong\u003e\u003c\/p\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003cdiv\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/gfycat.com\/ifr\/QueasyDeficientAnchovy\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"\u003e\u003c\/iframe\u003e\u003c\/div\u003e\n\n\u003cp\u003e \u003c\/p\u003e\n\n\u003cp\u003eSingle-leg deadlifts challenge your stability while also isolating one leg at a time to help address any imbalances you might have.\u003c\/p\u003e\n\n\u003cp\u003eDirections:\u003c\/p\u003e\n\n\u003cp\u003eStand with your feet together, holding the medicine ball directly in front of you.\u003cbr\u003e\nKeeping your right leg slightly bent, hinge at your hips to allow your torso to fall forward, extending your left leg straight behind you. Ensure your back is straight, core is braced, hips are square to the ground, and neck is neutral.\u003cbr\u003e\nOnce your torso is parallel to the ground, return to an upright position.\u003cbr\u003e\nPerform 3 sets of 10 reps on each side.\u003c\/p\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #ff0000;\"\u003e8. Superman\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\n\u003cdiv\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/gfycat.com\/ifr\/ClearConfusedLarva\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"\u003e\u003c\/iframe\u003e\u003c\/div\u003e\n\n\u003cp\u003e \u003c\/p\u003e\n\n\u003cp\u003eTargeting your lower back and glutes, this exercise is extremely challenging. Adding the weight of a medicine ball to your upper body increases the challenge.\u003c\/p\u003e\n\n\u003cp\u003eDirections:\u003c\/p\u003e\n\n\u003cp\u003eLie on your stomach with arms extended overhead holding a medicine ball and your toes pointed towards the wall behind you. Ensure your neck remains neutral throughout this movement.\u003cbr\u003e\nEngaging your core, use your back and glute muscles to lift your upper body and legs off the ground as high as possible.\u003cbr\u003e\nPause for one second at the top and then return to start.\u003cbr\u003e\nPerform 3 sets of 10 reps.\u003c\/p\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #ff0000;\"\u003e9. Slams\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\n\u003cdiv\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/gfycat.com\/ifr\/ParchedLegalCub\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"\u003e\u003c\/iframe\u003e\u003c\/div\u003e\n\n\u003cp\u003e \u003c\/p\u003e\n\n\u003cp\u003eUsed for power development, slams are invigorating – a one-two punch. If you have a heavier medicine ball, this is the exercise to use it for.\u003c\/p\u003e\n\n\u003cp\u003eDirections:\u003c\/p\u003e\n\n\u003cp\u003eStand with your feet shoulder-width apart and the medicine ball directly overhead.\u003cbr\u003e\nHinge from your hips, keeping your arms extended, and slam the medicine ball into the ground as hard as you can.\u003cbr\u003e\nPick up the medicine ball and return to the starting position.\u003cbr\u003e\nPerform 3 sets of 10 reps.\u003c\/p\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: #ff0000;\"\u003e10. Toe Touches\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\n\u003cdiv\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/gfycat.com\/ifr\/NeighboringFalseJunebug\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"\u003e\u003c\/iframe\u003e\u003c\/div\u003e\n\n\u003cp\u003e \u003c\/p\u003e\n\n\u003cp\u003eCap it off with more ab work, with a little twist, the toe touch.\u003c\/p\u003e\n\n\u003cp\u003eLie on your back with your arms and legs extended, holding the medicine ball in your hands.\u003cbr\u003e\nEngaging your core, raise your arms and legs straight up to meet above the center of your body, crunching them up to ensure they make contact.\u003cbr\u003e\nSlowly lower back down to start. Perform 12 to 15 reps.\u003c\/p\u003e\n\n\n\u003c\/div\u003e\n\n\u003cdiv class=\"css-0\"\u003e\n\n\u003cdiv class=\"css-1pkj7lb\"\u003e\n\n\u003cdiv class=\"css-zr4wb2\"\u003e\n\n\u003cdiv class=\"css-55guol\"\u003e\n\n\u003ch3 class=\"icon-hl-check-thin css-1v0jij4\"\u003e\u003cspan style=\"color: #3366ff;\"\u003e20-Minute Sample Routine\u003c\/span\u003e\u003c\/h3\u003e\n\n\u003ch4 class=\"icon-hl-check-thin css-1v0jij4\"\u003e1 Minute Mountain Climbers\u003cbr\u003e\n20 Seconds Rest\u003cbr\u003e\n1 Minute Overhead Squats\u003cbr\u003e\n20 Seconds Rest\u003cbr\u003e\n1 Minute Russian Twists\u003cbr\u003e\n20 Seconds Rest\u003cbr\u003e\n1 Minute Deadlifts\u003cbr\u003e\n20 Seconds Rest\u003cbr\u003e\n1 Minute Toe Touches\u003cbr\u003e\n20 Seconds Rest\u003cbr\u003e\nRepeat 3x\u003c\/h4\u003e\n\n\n\u003c\/div\u003e\n\n\n\u003c\/div\u003e\n\n\n\u003c\/div\u003e\n\n\n\u003c\/div\u003e\n\n\n\u003c\/div\u003e\n","brand":"Amman Hardware stores","offers":[{"title":"Default Title","offer_id":53574164316433,"sku":"SKU_1779200034144_241","price":7.0,"currency_code":"JOD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0730\/0975\/8481\/files\/medizinball-aus-gummi-3-kg-gorilla-sports_100339-00018-0008_1.jpg?v=1779200037","url":"https:\/\/www.ammanhardware.com\/en\/products\/%d9%83%d8%b1%d8%a9-%d8%b7%d8%a8%d9%8a%d8%a9","provider":"Amman Hardware stores","version":"1.0","type":"link"}