라이브러리로시작 
끝 
운동 라이브러리
Medicine Ball Chest Push Multiple Response
Continuous rebound chest throws against a wall that train reactive pressing power and the ability to absorb and redirect force quickly.
가슴메디신볼Explosive horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
메디신볼
패턴
Explosive horizontal press
준비 자세
- 01Stand an arm's length plus a step from a solid wall.
- 02Hold a light 2 to 4 kg medicine ball at mid-chest.
- 03Take an athletic stance with knees soft and trunk braced.
- 04Pick a spot on the wall at chest height to aim every throw.
수행
- 01Throw the ball explosively into the wall at chest height.
- 02Catch the rebound with soft hands, letting it travel a short distance into the chest.
- 03Redirect it immediately into the next throw with minimal pause.
- 04Continue rhythmically for the prescribed reps or time.
체크포인트
- -Ground contact time for the hands is short; catch and throw blend together.
- -Every throw stays at the same chest-height target.
- -The trunk stays braced so the rebound does not fold the torso.
- -Rhythm stays crisp for the whole set.
흔한 실수
- -Catching deep and pausing, which turns it into single throws.
- -Using a ball too heavy to redirect quickly.
- -Drifting closer or farther from the wall mid-set.
- -Letting elbows flare wide and the throw become a shove.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 continuous throws with full recovery between sets.
- -Stop the set the moment rhythm or throw speed drops.
- -Progress by increasing throw speed or distance, not ball weight.