Content

• Part 2 of 6: How to properly hold the core
• Part 3 of 6: Correct Stance
• Part 4 of 6: How to push the core
• Part 5 of 6: How to Complete
• Part 6 of 6: Relax
• Tips
• Warnings

1 Always start your workout with a warm-up. This will not only avoid stretching your muscles, but it will also help you do your best.

2 Warm up your muscles with a general warm-up, then do specific exercises for specific areas of the muscle groups.

• A general warm-up may include running in a circle or stretching.
• As special exercises aimed at warming up the arms, you can do a variety of push-ups or lifting weights, for example, the core.

Part 2 of 6: How to properly hold the core

1. 1 Hold the core not in the palm of your hand, but at the base of your fingers, slightly apart.
   • Bring your arm back in a raised position.
   • Imagine trying to evenly distribute the weight of a tray or pizza box.
   • Your arm should be firm, but do not overstretch to avoid injury.
2. 2 Stand up straight with your core against your neck, straight at the jawline. The elbow should be bent and in line with the body.
3. 3 Keep your elbow parallel to the floor.
4. 4 Make sure your thumb is pointing down towards the collarbone.
5. 5 Point your palm in the direction in which you will throw.

Part 3 of 6: Correct Stance

1. 1 Step back with your non-main foot. If you are right-handed, you need to step back with your left foot.
2. 2 Lower yourself by bending your knees and hips. This will accelerate the throw.
   • Try to sit low enough to the ground. Your non-throwing hand should almost touch the ground.

Part 4 of 6: How to push the core

1. 1
   • Briskly take a standing position, turning your torso towards the throwing hand.
   • Swing your whole body, accelerating the core with your own body's weight. Straighten your arm fully, turning your hips forward.
2. 2 Push the core in one graceful movement. Try to throw at a 45 degree angle.
3. 3 Do not push the core until the arm is fully extended.
4. 4 You can push lightly with your wrist for more acceleration, but be careful not to overdo it.
5. 5 Do not drop your elbow to avoid injury.

Part 5 of 6: How to Complete

1. 1 Let the body rotate after completing the push. This will help you push the core at maximum acceleration and as far as possible.
   • If you straighten up correctly, then you will jump forward a little. Try not to go outside the circle.
   • As you slow down, rotate on your back leg to maintain balance.

Part 6 of 6: Relax

1. 1 Stretch your arms and relax your muscles.
2. 2 You can jog to relax your muscles. This will help prevent injury and lactic acid build-up.

Tips

• Maintain a positive attitude - all professionals started somewhere too!
• Hone your throwing technique without a nucleus.
• Train!
• Beginners shouldn't take on a lot of weight right away, they need to add weight gradually.
• Try to get used to the weight of the yard.

Warnings

• Do not strain while putting the shot. If you are feeling tired, do not overdo it.
• It is recommended that someone be on the safe side while pushing.
• Always wear closed toe shoes in case the core falls accidentally.