How to practice the strength and technique of throwing a solid ball and shot put?

Solid ball practice: pushing and throwing a solid ball with one and both hands.

Squat with your feet in front of you, hold the ball in front of your chest, raise your elbows slightly below your shoulders, push the ball forward and up, and pluck the ball with your fingers as you push it out. When pushing the ball, it is required to push the ground hard, the upper body is extended, and the upper and lower limbs should be coordinated.

Open your feet from side to side, bend your knees slightly, hold the ball in your right hand on your right shoulder, hold the ball with your left hand, and push the ball forward and upwards with your legs. Mainly experience the exertional movements of the lower limbs.

Push a solid ball by pushing the shot put sideways on the spot.

Squat with your feet left and right, bend forward with the ball in both hands, and then throw the ball backwards and upwards with force. When throwing the ball, push your legs hard, lift your upper body and lean back, while your arms are stretched out and swing your arms.

Open your feet back and forth, place your weight on your back legs, bend your knees slightly, hold the ball behind your head, bend your upper body as far back as possible, and then throw the ball from the back of your head to the front and up.

The action of throwing a solid ball usually has a short distance to run, which is a complex action that requires the coordination of the muscles of the whole body, so it is necessary to exercise multiple muscle groups to better improve the level of throwing a solid ball. In terms of importance, the thighs, waist, back, and forearms are the most important, in addition to the abdominal muscles, shoulders, and calves.

These movements are recommended: squats, pull-ups, push-ups, and sit-ups. These four movements exercise your thighs, back, upper body strength and abdominal strength respectively, and can take care of the above body parts to a certain extent.

1. Throwing a solid ball mainly exercises the explosiveness and coordination of muscle groups. Sometimes the movements are coordinated and the explosiveness is good, so the cavity belt is not very strong, and it can be thrown a long distance.

2. The most important use is abdominal muscles, latissimus dorsi, upper arm muscles, and forearm muscles. Frequent changes to upper limb strength training, such as using various methods to press barbells, Wumo parallel bar arm flexion and extension, push-ups, tension machines, etc., and waist and abdominal muscle training such as weight turns, sit-ups, prone push-ups, weight-bearing sit-ups, weight-bearing push-ups, supine leg presses, hanging leg presses, rib leg presses, rib bar sit-ups, etc., can effectively improve the performance of throwing solid balls.

Throwing a solid ball mainly exercises the explosiveness and coordination of muscle groups. Sometimes the movements are coordinated and the explosiveness is good, even if the strength is not large, it can be thrown a long distance.

The most important muscles are abs, latissimus dorsi, upper arm muscles, and forearm muscles. Regular upper limb strength training, such as using various methods to press barbell Li dress, parallel bar arm flexion and extension, push-ups, tension machines, etc., and waist and abdominal muscle training such as weight-bearing turns, sit-ups, prone push-ups, weight-bearing sit-ups, weight-bearing push-ups, supine leg presses, hanging leg raises, rib leg raises, rib bar ups, etc., can effectively improve the performance of throwing solid balls.

Summary. Hello, the posture of the solid ball and the shot put is different, the solid ball has two kinds of front and back throw, but the posture and the shot put are different. However, both the solid ball and the shot put need to train the arm and waist and abdominal strength, which can be trained together, but the posture must not be practiced together.

Hello argument pointed out, the posture of the solid ball and the shot put is different, the solid ball is divided into two kinds of front throwing and back throwing, but the posture and the shot put are different. However, both the solid ball and the shot put need to train the arm and waist and abdominal strength, which can be trained together, but the posture must not be practiced together.

I'm sorry I don't understand, but can you elaborate on that?

Okay ( Socks stove Sun Zheng pro, the solid ball and the shot put themselves are different, the texture and weight are different, and there are corresponding rules for Kai to play up, so our throwing posture is different, I hope it can help you, thank you.

Shot put and solid ball have different categories, weights, constructions, and throwing methods.

1. Different types of events: Solid ball is an auxiliary training equipment for sports training, not an official competition event, and is generally used as a student examination item. The shot put is one of the official throwing events in athletics.

2. The weight is different: the weight of the solid ball is generally 2kg. The weight put for men is 4kg, and for women, it is 4kg.

3. The structure is different: the outer surface of the solid ball is hard plastic or rubber, and the inner filling is sand. The outer surface of the lead ball is wrapped in iron, and the inside is filled with a certain weight of lead.

4. Different throwing methods: solid balls need to be held with both hands and thrown in the direction of throwing. The shot put can only be held with one hand, after holding the ball, the left side of the body is facing the direction of the throw, turning in the direction of the throw, and finally the right shoulder is sent forward forcefully, and the right arm is quickly stretched out to push the ball forward and upwards at an angle of about 40-42 degrees.