Plyo ball chest throw and catch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Plyo ball chest throw and catch )

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Name of exercise  Resist shld/chest throw w/ball w/trampolet
Other names of exercise Plyo ball chest throw and catch
Description of exercise Plyo ball chest throw and catch exercise is a dynamic and explosive movement that targets the chest, shoulders, and arms. It involves throwing a weighted plyo ball against a wall or to a partner and catching it with both hands. The exercise requires a strong and stable core to generate power and control the movement. It also helps improve coordination, reaction time, and upper body strength. This exercise can be modified by changing the weight of the plyo ball or the distance of the throw. It is commonly used in sports training to enhance explosive power and in fitness programs to improve overall upper body strength and athleticism.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with feet hip width apart and knees slightly bent.
  • Throw ball at trampoline.
  • Catch ball as it bounces back and repeat.
  • Keep abdominals tight and back straight.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Triceps, Forearm
    Category of Exercise __
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved explosive power
  • Enhanced hand-eye coordination
  • Engages multiple muscle groups
  • Can be done with a partner for added challenge
  • Can be modified for different fitness levels
  • Helps develop fast-twitch muscles
  • Improves reaction time
  • Can be used for cardiovascular conditioning
  • Can be incorporated into a full body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Plyo ball chest throw and catch exercise should be avoided if you have any pre-existing shoulder or chest injuries. This exercise puts a lot of strain on these areas and can worsen any existing issues. It should also be avoided if you are a beginner or have not built up enough upper body strength, as it requires a significant amount of power and control. Additionally, if you have any balance or coordination issues, this exercise may not be suitable for you. It is important to listen to your body and consult with a professional before attempting this exercise to avoid potential injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a plyo ball that is appropriate for your strength and skill level
  • Always warm up before starting the exercise
  • Maintain proper form and technique throughout the exercise
  • Have a spotter or partner present for safety
  • Start with a light weight and gradually increase as you become more comfortable
  • Keep your core engaged and your feet shoulder-width apart
  • Use a flat, stable surface to perform the exercise
  • Avoid overextending your arms or throwing the ball too far away
  • Do not perform the exercise if you have any existing injuries or pain
  • Always listen to your body and stop if you experience any discomfort or pain.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic fatigue syndrome

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    Frequently asked questions

     

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