Supine One-Arm Overhead Throw
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General info
Supine One-Arm Overhead Throw video
How to perform exercise
- Лягте на пол. Ноги согнуты в коленях. Держите мяч на вытянутой руке за головой. Это исходное положение.
- Бросайте мяч вперёд движением от плеча, одновременно принимая сидячее положение.
- Попросите напарника ловить мяч и бросать вам обратно, или же он может отскакивать от стены.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Abs, and auxiliary muscles: Chest, Shoulders, Lats
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Supine One-Arm Overhead Throw» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Supine One-Arm Overhead Throw
Author: AtletIQ: on
Supine One-Arm Overhead Throw — The benefits of exercise, how to properly perform and how many sets to do..
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