Ném bóng vào tường
Learn how to do Ném bóng vào tường with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Ném bóng vào tường is a Medicine ball exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Shoulders, Abs. It has a MET value of 7.5, meaning a 70kg person burns approximately 263 calories in a 30-minute session..
How to Do Ném bóng vào tường
A full-body conditioning movement where you squat and throw a medicine ball to a target at a set height — commonly used in Hyrox and functional training.
💡 Instructions:
Stand about 1 meter from the wall, feet shoulder-width apart.
Hold the medicine ball at chest level, elbows tucked.
Lower into a full squat, keeping heels down and chest up.
As you stand, use your legs and arms to throw the ball to the target.
Catch the ball as it comes down and flow into the next rep.
⚠️ Common mistakes:
Squatting too shallow
Throwing only with the arms (no leg drive)
Letting the ball pull you forward
You're a coach? Ném bóng vào tường is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Ném bóng vào tường
Equipment
- Medicine ball
Calories Burned Doing Ném bóng vào tường
Calorie Calculator
MET 7.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Ném bóng vào tường
- Type
- Medicine ball exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Shoulders, Abs
- MET value
- 7.5
- Calories (30 min, 70kg)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Ném bóng vào tường
What muscles does Ném bóng vào tường work?
Ném bóng vào tường primarily targets the Quadriceps, with secondary engagement of the Glutes, Shoulders, Abs.
How do you do Ném bóng vào tường correctly?
A full-body conditioning movement where you squat and throw a medicine ball to a target at a set height — commonly used in Hyrox and functional training....
Is Ném bóng vào tường good for beginners?
Ném bóng vào tường has a MET value of 7.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Ném bóng vào tường?
Ném bóng vào tường requires: Medicine ball.
What are the benefits of Ném bóng vào tường?
Ném bóng vào tường strengthens the Quadriceps, engages the Glutes and Shoulders and Abs.
What exercises are similar to Ném bóng vào tường?
Similar exercises to Ném bóng vào tường include Xe đạp, Burpee, Burpee - nhảy ngang, Burpee – với chống đẩy.
Is Ném bóng vào tường better than Xe đạp?
Both Ném bóng vào tường and Xe đạp target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
Add Ném bóng vào tường to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
