Sports, how to speed up running, what to practice more? Solid balls too, how to throw far?

To speed up the running speed, one of the must-have is to exercise the explosive power of the legs, I will tell you a secret, that is, take a small bucket, see your own situation, decorate some water, and then hang it up with the instep, lift it up and down, insist every day, 1 week later, the sprint acceleration is absolutely powerful, I used to take the sports school, and the teacher taught me.

In the case of a solid ball, it is necessary to exercise the strength of the arm and coordinate the whole body force to the hand at the moment of throwing the ball. The exercise of arm strength is the same, just like that, fill a bucket of water, lift the wrist every day, and give strength in a week. There was a little muscle soreness for the first 3 days, ignore it, it's okay.

If you want to increase your speed, there are two things to pay attention to, the first is that you can increase your pace and make each step a little farther. You can do a stride exercise, but be careful not to strain yourself.

The second is to speed up the frequency of your legs exchanging. This is a great way to improve your grades.

Also pay attention to the movement of your arms, be sure to swing your arms away during the run, to give yourself a push forward.

If you're running a sprint, remember to run with the forefoot.

Think about these movements when you run, and I believe you should improve!

I heard you say that you should be a junior high school student... Run 200 meters, practice endurance more, improve lung capacity, and explosiveness, try to run between 27s and 26s each time, and train waist strength and arm strength for solid balls, and do sit-ups. Hope.

Solid ball performance is the easiest way to improve people's performance People often have the misconception that to improve solid ball performance is to improve arm strength.

Actually, the most important thing is to train the strength of the waist, through the instantaneous twisting of the waist to exert force, I knew it when I was in high school.

Running: Swing your arms and stride quickly. Don't speed up when you come up, adjust your speed and make the most of your stamina.

Standing long jump: keep a good center of gravity, don't fall, wear clothes and shoes that are not too heavy, and jump with your feet forward, but don't tilt too much, otherwise you will fall.

Solid ball: not just a forward throw and a back throw.

Throw forward, the ball is raised to the top of the head, be sure to hold it steady, throw it high, but not too high, otherwise it will go straight up and down. If you've played basketball, it's better to use a support hand, and if the teacher allows, it's better to use one hand.

Back Throw: Don't hold the ball, let it go over your head and make the most of your arm strength.

There are several reasons why the heart ball can't be thrown far:

First, the angle of the shot is too small, and the correct angle of the shot should be between 38-42 degrees;

The correct force should be the strength of the legs, waist, abdomen, arms, wrists, fingers and other whole body strength to coordinate the force, of which the most important part of the force is the waist and abdominal muscles, not the arms.

The third is that there is no transcendence of the equipment or the transcendence is not enough. The so-called transcendence equipment means that before throwing, the solid ball should be as backward as possible (the body arches backwards), the more the solid ball is back, the longer the distance of force, as the so-called "one inch long and one inch strong" in martial arts is a truth.

As for how to improve, there are several exercises for your reference:

1. When practicing throwing a solid ball, you can place a high obstacle 3-5 meters in front of you, and when practicing throwing, throw this obstacle; or practice at a certain distance from the rostrum (meter high) (whichever is just enough to throw), and intentionally increase the angle of the shot during the practice;

2. Improve the strength of the lumbar and abdominal muscles (core strength) exercises, such as sit-ups, suspension, two-headed ups, prone back arch, etc.

3. Pay attention to the order of force: leg kick - waist and abdomen - arm force - fingers and wrist force.

Throwing solid ball skills, how to throw far, come in and take a look.

Throwing solid ball skills, how to throw far, come in and take a look.

First of all, the arm should be forced, don't be soft, pay attention not to slip your hand, when throwing out, be thorough, be careful not to let your fingers catch the ball, so that the throw is not far.

When throwing, you should make your body like a slingshot, that is, your waist should be bent back as much as possible (of course, don't bend too much, otherwise you should fall), your hind legs can be bent as low as possible, and then look at the sky in the direction you are going to throw, imagine that you are going to throw it so far, and finally make a hard effort, and kick the ground with your back foot, (according to personal habits), throw it, and you're done. Practice more.

Throwing the shot put mainly relies on the strength of the upper and lower limbs and the waist and abdominal muscles. It is a whole-body coordinated movement that requires the coherent cooperation of the whole body.

Suggestions: 1. Upper limb strength training, you can practice dumbbells, barbells, arm strength machines, and you can use rubber bands to tie them to parallel bars to do arm strength traction exercises.

2. Foot strength training, you can practice in-situ stride squat jumping and squat jumping exercises, mainly to train the muscles of the thighs, strengthen their bounce and explosiveness.

3. Waist and abdomen strength training, you can practice sit-ups.

Push-up. Pull-up. Arm strength bars.

These are more common. Or some exercise equipment. Fitness venues are available.

You can try it, and you have to train your waist. Sit-up. Yoga can also be tried. Hehe.

The main thing is to train your arm strength well, followed by the waist

If you can, go to the gym to train your biceps

It's the power that counts

It's the experience!

Practice the explosive power of the arm, as well as the waist force, the solid ball is far from the strength of the leg through the waist force and then transmitted to the coherence of the arm. Only with good cooperation can you throw it far.

The most important thing is waist and abdominal strength. There is also the strength of the arms, and more practice explosiveness. There is also the coordination of the body, and the posture of standing is my preference.

Yes, but stick to it!

According to the physical education teacher's teaching, the lower limbs, waist and abdomen, and upper limbs should be used in the order of exertion, the legs should be bent during lifting, and the legs should be kicked when throwing, which feels like being thrown out, and the fingers should also try their best to throw the ball out. Then when holding the ball, pay attention to the fact that there is no ball in the palm of your hand, so that your fingers can exert force when throwing the ball. The most important thing about solid ball is posture skills, of course, you have to stick to practice, you can do some exercises to exercise arm strength, push-ups, pull-ups and the like.

Long-distance running is an endurance problem, so you can exercise more and run more.

The key is coordination, first take light equipment to learn technical movements, how to cooperate with the upper and lower limbs, the waist and abdomen can exert strength, it's OK, the technique is good, and then go to strength training to improve Don't be in a hurry, technology-based.

Most of the solid balls that are thrown far are due to the lack of strength in the waist, lack of explosiveness, or incorrect posture. I hope you practice more and master the skills of solid balls, and here are some practice tips for you to practice solid balls.

1. Throwing a solid ball forward with both hands on the spot The five fingers of both hands are separated from the two sides of the ball, the same method as holding the basketball with both hands, placed in front of the body, the two feet are opened before and after or left and right (standing with bent legs), one step apart, it is better to open before and after, lean forward moderately, and raise the head slightly; The center of gravity is lowered, and the ball is held in both hands to swing back and up to the head, raising the head, chest up, and hip sent; Stretch your legs, tuck your abdomen, lift your body, wave your arms, buckle your wrists, and look up at the ball at the same time; After the ball is shot, bend the knees, tuck the abdomen, lower the center of gravity, and cushion the body.

2. Factors influencing performance.

1. Strength and explosiveness Throwing projects require human body force, throwing solid balls is a throwing project with both hands at the same time, requiring both hands to be balanced, and the speed of shooting is fast, in order to achieve good results, students will find in practice that heavier students throw better, this is because their absolute strength is greater than that of lightweight students.

2. Throwing technique The external manifestation of throwing technique is the coordination between the angle of the shot and the force of the body.

3. Easy to make mistakes.

1. The ball is not in place, and the timing of the shot is too late, resulting in the ball smashing down and the shooting angle is low.

2. At the beginning of learning: the legs do not kick the ground, the upper body does not move forward, only by waving the arms to throw the ball, and there is no coordination and force around the body.

3. Always bow your head when pre-swinging or shooting, which affects the angle and force of the shot.

4. Common practice methods.

1. Freehand imitation exercises: do more head-up pre-swing exercises, swing to the maximum value behind the head, fully pull the shoulder joint, so that the lower limbs exceed the torso, and the torso (chest) surpasses the upper limbs.

2. Arm waving exercises: Do more exercises of bending knees on the spot, stretching the chest, and swinging the ball, and then smashing the ball in front of the body to experience the coordination and force of the whole body.

3. After making more balls in place, make a shot, and develop the direction of looking up at the ball when you shoot; Or the practice of throwing light objects to experience explosive force.

4. Complete action practice: where conditions permit, students can be allowed to throw at the "football wall", adjust the distance from the "football wall" and the height of the smashing on the wall, so as to correct the timing and angle of the shot; You can also listen to the sound to determine the strength and speed of the shot.

Solid ball performance can be improved with push-ups and pull-ups, and running speed can be improved by practicing big strides with high leg raises.

For solid balls, push-ups, and if you can, one-handed push-ups are best (make sure you don't get hurt); If you run, raise your legs high and squat with your heels high.

To be honest, these are not right away, ten days is too short, the solid ball not only requires arm strength, waist strength is also very important, you can do a little waist and abdomen exercises and arm exercises to improve the distance of the solid ball. As for the running speed, it depends on two factors, one is the stride, and the other is the frequency, the stride can be improved by pressing the leg (essentially pulling the ligaments apart), and the frequency is practiced by raising the leg high.