Find the training method of pushing the shot put on the spot, and push the shot put on the spot for

Facing the direction of throwing, push the ball forward and upward, mainly experiencing the force of each part of the body from the bottom to the top, there are three ways:

Facing the direction of the throw, open your feet left and right, hold the ball in the clavicle fossa with your right hand, and stretch your left hand forward to rotate inward. Squat with your knees bent, then push your legs quickly to extend your hips, chest, arms, and pluck the ball to push the ball forward and up. You can also push the ball upwards, mainly using the lower limbs to exert force.

At first, you don't need to push your arms with all your might, but after pushing, your thumbs are down, your palms are facing outward, and your feet are extended.

Prepare for the same position, turn the upper body to the right, extend the left arm forward and rotate the shoulder, and elongate the left muscle group of the torso, the left side should be higher than the right side, and the center of gravity is on the right leg. Then push the right leg hard, turn the body, push the left side of the chest to push the ball forward and above, the amplitude of the body can be gradually increased, and the upper body can not lean forward or backward). When you turn around, look at the lower right, and quickly turn your head in the direction of the throw while stretching out your arm to pluck the ball, and look up at the front and up.

Open the front and back of the two feet, the right foot is behind, the left foot is slightly buckled, the center of gravity is moved back to the right leg, the right leg is bent at the knee, the left finger is in the direction of the throw, the right hand holds the ball in the clavicle fossa, the body turns slightly right, and then pushes the leg to the left side of the hip to support hard, top the hip, chest up, turn the shoulder, push the ball, and raise the head. When exerting force, actively push and extend the right leg, and support the left side hard, and the power is transmitted from the bottom to the top.

The 7 links of the in-situ shot put action are as follows:

1. Grip and hold the ball.

Take right-handed throwing as an example) The five fingers of the hand holding the ball are naturally separated, and the ball is placed at the base of the finger guess of the index finger, middle finger, and ring finger, and the thumb and little finger are attached to both sides of the ball to keep the ball stable. Once you have the ball, place the ball above the inner end of your collarbone, close to your neck, palm forward, raise your right elbow slightly, and keep your right upper arm at an angle of about 90° to the dodge, keeping your torso and head straight.

2. Prepare the standing posture technique.

Draw a straight line about 1 meter long, and draw a diagonal line about 30 cm long on the left side of the front end and the right side of the back end of the line, and the angle between the two diagonal lines and the straight line is less than 45° and 90° respectively. The left and right feet are placed on the diagonal line at the front and rear ends in the same direction as the diagonal line. The toe of the left foot and the heel of the right foot are about in a line.

3. Then the center of gravity descends and bends the knee into a half-squat, then moves the center of gravity to the right leg, turns the upper body to the right about 90°, and bends forward slightly, slightly lowering the head and holding the chest. The left arm is raised slightly upwards with the elbow bent. The left knee is properly abducted, the right knee is slightly buckled inward, and the forefoot of the right foot is grounded inward.

4. The upper body, right arm and forearm of the left arm are properly relaxed, and the two eyes look at the position of about one meter to the right of the right foot. Most of the body's weight falls on the right leg. Shift your weight to the right so that you can gently lift your left foot and relax your back.

5. The correct standing posture should basically be four lines: first, the left shoulder, right knee, and right toe are on a perpendicular line; Second, the tip of the right hip is on a perpendicular line with the right heel; Third, the right foot is near the center of the throwing circle, the left foot is near 30° 45° at an angle to the left of the throwing direction, and the right heel is in a straight line with the tip of the left foot; Fourth, form a diagonal line on the left side of the body.

6. Correct final force sequence.

In teaching, there are many objections to the understanding of the essentials of in-situ shot put, and some people put forward the idea of kicking, turning, sending, pushing, pushing, and dialing; Some people propose to push, turn, push, push, and dial; There are also people who propose to back, kick, turn, push, push, and dial; Although each of these formulations has its own emphasis, it is clear that it is not comprehensive. After a long period of teaching practice, I think the following is more appropriate.

The final order of force in the correct search can be summarized as the essentials of the eight characters: pushing, turning, sending, lifting, standing, supporting, pushing, and dialing. It is a bottom-up order of force.

"Kick, turn, send" is the action of pushing the right foot and right leg and pushing the right hip to the direction of the throw. "Lifting, straightening" refers to the action of lifting the upper body and chest.

7. "Brace" refers to the strong support of the left side to maintain a high center of gravity. "Push, toddle" refers to a quick push of the ball and plucking the fingers. Under the condition of preparing the standing position, the right leg should be pushed immediately and the right hip should be pushed in the direction of the throw.

The upper body is quickly lifted, under the traction of the left arm, the body is quickly turned and the chest is raised, and under the strong support of the left side, relying on the side arch of the body to reverse the vibration energy, the force is from the lower limbs, through the hips, waist, chest, shoulders, upper arms, forearms, wrists, and finally to the fingers, and the shot put is forcefully thrown along the angle of 38 ° 42 °.