How to exercise to quickly improve and put the shot put I can only retreat more than 8 meters now

Are you a boy or a girl, if it's a girl pushing more than 8 meters, it's okay. If it's a boy, you should do a good workout, do more abdominal pushups and finger push-ups, exercise finger strength and arm strength, and do more pull-ups for boys. There is a certain skill when the shot put is launched, and you must use your big arm to push the shot put out with your finger heels.

Strengthen the connection of arm strength, push the shot put mainly rely on the latissimus dorsi, biceps, triceps strength burst, usually more contact pull-ups or bench press barbells, so that your sports performance will improve faster, of course, the exercise is the whole body, the comprehensive strength has to be improved.

Lift the car up, you can lift the shot put, or you can lift Tarzan, you can lift if you can, and if you can't lift it, you can shut your mouth!

Practice pushing hard with your hand to the ground to experience the feeling of plucking the ball. In the process of sliding steps, you should pay attention to the feeling of the body beyond the instrument before shooting, and keep the upper body moving forward when you turn your waist, if you can use this to improve your performance, it should be no problem.

Practice every day, pay attention to your posture, keep your waist straight, and throw the ball hard at the highest point.

Waist and abdomen strength, let's practice the feeling of mana. If you have an injury, just practice like this.

The order of force pushing the shot put is bottom-up, and its technical links are composed of: kicking, turning, standing, pushing, and pinching; This places relatively higher demands on the strength of the practitioner's upper and lower limbs, waist and abdomen. That is to say, physical fitness is the basis for achieving results, throwing technique is the key to achieving good results, and the focus is on the final force, and the difficulty is the smoothness and coordination of the technical circle.

The angle of the ball is generally about 38°-42°. That is to say, while strengthening the imitation practice of throwing technique, it is also necessary to strengthen the practice of physical fitness; Such as: upper limbs, waist and abdominal muscles, lower limbs strength, explosive power, coordination and other training, so as to receive twice the result with half the effort.

You might as well give it a try. Quality Training: 1. Explosive power and lower limb strength training:

Attention should be paid to the close combination of speed and strength during training, and the main method of training is to carry out weight-bearing exercises with medium weights, such as negative barbell jumping on the spot; While developing rapid strength, it is also necessary to increase muscle strength. The main exercises are squats with heavy weights and are combined with running and relaxation exercises. The weight can be determined according to your actual situation, especially the bar, and it is best to do it under protection or supervision, so it is safer.

2. Upper limb strength training: use various methods to push the barbell, double bar arm flexion and extension, swooping and pinching, and tensioning device (imitating the action of pushing the ball, fixing one end of the tension device, pushing the other end, and one by one will be able to kick the ground, turn the body, raise the chest, push the hand, and the five major movements of the ball) and so on. 3. Lumbar and abdominal muscle training:

The methods are relatively simple and easy to do: weight turn, sit-ups, bench-ups, sit-ups, sit-ups, sit-ups, and many other methods can improve the strength of the waist and abdominal muscles. There are also many machines in the gym that can also improve the strength of the waist and abdominal muscles.

As for which method is more suitable for you, it depends on your location, equipment, etc. I hope you can make amends as you wish, improve your performance and have a happy game!!

1. The correct position of the lead ball is above the inner end of the clavicle, close to the neck. When shooting, the angle of the shot should be kept between 35° and 45°, with the head looking up.

2. The correct action of holding the ball is to naturally separate the five fingers and place the ball at the base of the index finger, middle finger and ring finger. The thumb and pinky finger are attached to the sides of the ball.

3. When shooting, there is a top elbow action, and pay attention to raising the elbow in a prostrated posture and not down.

4. The right hand is an example, the thumb and little finger are stuck on both sides of the ball, the ball falls on the index finger and middle finger, the palm is best suspended in the air, the left side of the body is in the direction of throwing, the feet are naturally opened, slightly wider than the shoulder, the ball is placed between the right clavicle and the mandible, pay attention to the big arm to be flattened, the elbow joint of the right arm and the shoulder are in a straight line, the center of gravity of the body is moved to the right front, falling on the right leg, the knee joint is naturally bent, the left arm is naturally raised, the right foot kicks the ground when shooting, the hip is turned, the chest is straightened, the center of gravity is excessive to the left leg, and the right leg actively follows. After the shot, the center of gravity returns to the right leg, the body is beyond the instrument, pay attention to the order of force, from the foot to the hand, the whole body force, not just rely on the strength of the arm, the index finger and middle finger at the moment of the shot (bounce) force, the angle of the shot should be large, the height after the shot, the speed of the shot should be fast, that is to say, there must be a good initial velocity.

5. Throwing the shot put is not lacking limbs, only practicing upper limb strength, the whole body is very important, especially waist and abdominal strength, waist and abdominal strength is the basis of many sports, bar hunger and rent bells and other equipment training is the best, and at the same time with some freehand exercises, such as push-ups, kneeling and jumping up 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.