Backward Medicine Ball Throw
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General info
Backward Medicine Ball Throw video
How to perform exercise
- Лучше всего выполнять это упражнение с напарником. Если такой возможности нет, то бросайте мяч в стену.
- Встаньте в нескольких метрах спиной к напарнику или стене. Держите мяч обеими руками между ног.
- Присядьте и, выпрямляясь, с силой выбросьте мяч через голову, назад в стену или напарнику.
- Напарник может бросить вам мяч обратно. Повторите рекомендуемое количество раз.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles:
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 «Backward Medicine Ball Throw» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Backward Medicine Ball Throw
Author: AtletIQ: on
Backward Medicine Ball Throw — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
