How to practice shot put How to practice throwing shot put, how to practice?

I'm a shot putter.

Girls in the third year of junior high school can throw about 7 meters with a 4-kilogram shot put.

Boys can throw about 8 meters with 6 kilograms.

The better ones can be thrown.

10 meters.

1. Strength exercises.

Throwing the shot put is not only to practice the strength of the upper limbs, the whole body is very important, especially the waist and abdominal strength, waist and abdominal strength is the basis of many sports, barbells and other equipment training is the best, and at the same time with some freehand exercises, such as push-ups, kneeling and jumping and a series of basic quality exercises in track and field, at the same time, it is necessary to pay attention to have a good preparation activity to avoid sports injuries. You can use dumbbells to practice, open your feet left and right, bend your arms and hold the dumbbells on your shoulders, and push up continuously and quickly.

2. Action exercises.

The correct position of the shot put is above the inner end of the collarbone, against the neck. When shooting, the angle of the shot should be kept between 35° and 45°, and the head should be looking up. The correct way to hold the ball is to place the ball at the base of the index, middle and ring fingers with the five fingers naturally apart.

The thumb and pinky finger are attached to the sides of the ball. After the shot, the center of gravity returns to the right leg, and the body is beyond the instrument.

3. The order of force.

Pay attention to the order of force, from the foot to the hand, the whole body exerts force, not just by the strength of the arm, the index finger and middle finger at the moment of the shot are hard to pluck the ball, the angle of the shot should be large, the height after the shot should be high, and the speed of the shot should be fast, that is to say, there must be a good initial velocity.

1. Practice the shooting method, put on a pushing posture after standing against the wall, stretch out your arms to push the ball to the wall, then bend your wrist to carry the ball back, pluck the ball with your middle finger, and experience the action of buckling your wrist and dialing your fingers; 2. Preparatory posture exercises, with your back to the direction of throwing, holding the ball with your right hand, driving your arms to turn right with your torso and shoulder, placing your right leg with your center of gravity, and putting your left arm in an inward buckled position; 3. Shoot speed practice, push the ball side to the wall, the faster the speed, the smaller the arc of the shot put.

Auxiliary exercises: 1. Push the ball with bare hands in front of the spot.

2. Push the softball in situ and practice it head-on. Requirements: The above exercises require standing with both feet in front of the throwing direction, with the left foot in front and the right foot behind, the right knee slightly bent, the upper body leaning back, and most of the body weight on the right leg.

Hold the ball on your shoulder with your right hand, raise your left arm naturally (slightly inward), push your right leg forward quickly, combine the strength of your torso and arm to push the ball forward and upward, and finally lower your center of gravity or exchange your legs to maintain your balance.

3. Do hip exercises with both hands on the ribs.

4. Support the rib with the left hand and the right hip with the right hand to do hip top exercises.

5. Swing the right hand to support the rib and the left arm to do the top hip exercise. Requirements: The above exercises mainly allow students to experience the sequence of muscle exertion beyond the machine movements. The shoulder axis forms an angle with the hip axis.

6. Pinch the right earlobe with your left hand after passing through your head, and hold your right hip with your right hand to do the freehand exercise of pushing the shot put on the spot.

7. Hold the right hip with your right hand and do the freehand shot put.

There are a lot of sports competitions that deserve everyone's attention, but there are some of them that test the strength of athletes. What is the main part of the shot put? What is the purpose of training this area?

The relevant information has also been specifically searched on the Internet, and the sport of shot put has been around for a long time. Throwing shot put mainly relies on the athlete's muscle strength, this action is actually completed by the athlete's whole body coordination, in the process of force, pay more attention to the athlete's explosive ability, so it is mainly the use of the athlete's upper body strength, so in this process the athlete needs to focus on training the back muscles and hand muscles, so that the strength training can focus on training the explosive ability of the whole body. And in the process, the athlete should do more squats or grab such movements.

The reason why we should take the initiative to train these body parts of athletes is because the large acres of hail require athletes to use these parts of the body in the process of throwing the shot put. In this way, the athlete's muscles can be trained, so as to further train the athlete's whole body explosive ability, and the shot put can be done in one go. In this way, it can also protect the athlete, because in the process of throwing the shot put, you may be injured if you are not careful, so you can pay attention to these problems in the daily training process, which can further enhance the speed training of the athlete and can strengthen the flexibility of the athlete.

Therefore, if you do not pay attention in the usual process, then the athletes are very easy to be injured in the process of throwing the shot put, and these athletes should also pay more attention in the process of training, and in the process of rolling the sail, they must adjust the method suitable for themselves according to their actual situation.

If you want to build muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

The shot put training method is as follows:

1.Establish a training method for a reasonable sliding speed: swing leg breakdown exercises, hold fixed objects with both hands or swing legs on the same side or hold your partner's hands to do swing and rubber leg movements.

Sliding step decomposition exercises, on two straight lines with a spacing of 10 16 ccm wide, do sliding step decomposition exercises. Control the body's center of gravity to rise and fall exercises, and use obstacles at a certain height to do sliding and ignition side step exercises.

2.Rubber bands help Duan Sen force practice. The rubber belt is fixed at 10cm above the ground, and the other end is buckled on the ankle joint of the swinging leg, and the athlete takes two steps forward on the basis of straightening the rubber belt to stretch the rubber belt, and then completes the sliding step action according to the technical requirements.

3.Shot Put TrainingPush the shot put on the spot, stand facing the direction of the throw, hold the solid ball with both hands above the right shoulder, shift the center of gravity of the body slightly to the right and squat, and then push the solid ball vertically upwards with both legs.