How to throw the shot put, how to throw the shot put

Here's how to throw a shot put:

1. If you want to throw the shot put farther, then the correct position is very important, the shot put should be placed above the end of the clavicle and the neck is tight, the angle should be kept at about 35 degrees to 45 degrees when shooting, the head should be facing up, the five fingers are naturally separated when taking the shot put, and then placed at the base of the index finger of the ring finger, the little finger and the thumb should be placed on both sides of the ball, and the shot put should appear at the moment of the elbow action.

2. You should also pay attention to lifting away, don't put down and throw the shot put, stuffiness is not only about the strength of the upper body, the whole body should be exercised, especially the strength of the waist and abdomen is very important, you can carry out the exercise of barbell equipment, and you can also do some kneeling, jumping, rising, prone, lying, bracing and other actions.

3. It is also very important to prepare for activities to avoid sports injuries, and if you want to throw the shot put farther, you should pay attention to the order of force, which should be from the feet to the hands, and then the whole body should exert force, not only by the strength of the arm, at the moment of throwing the ball, the middle finger and index finger should be hard to pluck the ball, the angle should be larger, and the ball must have a height and speed after the ball, so as to throw it farther.

Precautions for throwing shot put:

Many people throw the shot put in the wrong way to lead to injury, we must pay attention to the warm-up exercise before throwing the shot put, the ant bend and solve their physical condition, do a good job of health care measures, eliminate potential safety hazards, if the field is uneven, should be raised in time, prepare for some clods or stones to effectively remove them. If you feel soreness or fatigue in your limbs, dizziness and palpitation, it is caused by the exercise load becoming too large, you must rest and adjust, and after doing exercise, you should ensure sufficient physical strength, happy spirit, and sufficient sleep, so that the body can be better adjusted and can ensure that there is a good exercise effect.

If you want to throw the shot shot farther, it is important to place it in the right position, the shot should be placed above the end of the collarbone and close to the neck, and the angle should be kept at about 35 to 45 degrees when the shot is made, and the head should be facing up.

When taking the shot put, the five fingers should be naturally separated, and then placed at the base of the index finger of the ring finger, the little finger and the thumb should be placed on both sides of the ball.

Throwing the shot put does not only focus on the strength exercises of the upper body, the whole body should be exercised well, especially the strength of the waist and abdomen is very important, you can do the exercise of barbell equipment, and you can also do some kneeling, jumping, rising, prone, lying, bracing and other actions.

It is also very important to prepare for the activity, to avoid sports injuries, if you want to throw the shot put farther, you should pay attention to the order of force, it should be from the feet to the hands, and then the whole body to exert force, not only by the strength of the arm, at the moment of throwing the ball, the middle finger and index finger should be hard to pluck the ball, the angle should be larger, after the ball must have a height, the speed must be fast, so that you can throw farther.

The correct posture for throwing the shot put

1. Hold the ball. The fingers are naturally separated, the ball is placed at the root of the fingers, the left and right hands are placed in front of the chest alternately during the exercise, and the wrist fingers are forced, the body is bent forward, and the ball in free fall can be grasped, which can enhance the strength of the wrist fingers.

2. Hold the ball. Hold the ball in the clavicle fossa of your right shoulder, push your palm forward, lean your head back slightly, press your neck and jaw against the lead, and slightly abduct your elbow to keep your shoulder level.

3. Pre-pendulum. Before the pre-swing, you need to extend your left arm naturally, extend your upper body, turn your body 90° in reverse and lean forward slightly, increase the torque of your waist, and then put your weight on your feet.

4. Pitching. When throwing the ball, you need to enter the half side of your body to form a reverse bow in the direction of the throw, and the right side of the body is the dominant side to continue to rotate forward, and at the moment when you are about to reach the direction of the throw, the power is transmitted from the chest to the right shoulder, and then continue to the right arm, and then push the shot put.

The above content reference: Encyclopedia - Shot Put.

If you are interested in throwing the shot put, then follow me to take a detailed look at how to throw the shot put, I hope it will help you throw the shot put!

1. Fair position with two feet

The two-legged stance is often overlooked by others. The content of physical culture textbooks has different opinions on this issue: some "legs are slightly separated"; There is a rule that "feet shoulder-width apart".

There is no actual clear regulation on what posture to stand in, so most physical education teachers choose the "figure eight" standing method. In the classroom teaching and practice activities, I feel that the former limit cannot be grasped, and the latter is established, but it is larger. Here's how I do it:

Stand with both feet in a positive position, then use the heels as fulcrums in front of you, and follow the feet to the sides to form a parallel plane between the legs. In this way, the heels are forward, consistent with the direction of the fitness exercise, and the other two legs are basically in an upright position, which does not cause an angle of intersection, and is conducive to the fitness of the kneecap and knee joint. And the student dare is very easy to grasp.

2. The shaking of the arms and the inhalation cooperate with each other

It is important that the lower swing arm works effectively with the inhalation. In the classroom, the arms are relieved of pressure during the pre-swing and slowly placed on top of the head from the bottom to the top, followed by a light breath, and then the arms are breathed from the top to the sides. If you want to jump, you can quickly swing your arms from the bottom to the top of your head, and now you can take a quick and deep breath and swing it to the sides of your clothes, the posture is just as fast, but this is not breathing, just holding your breath.

In this way, it shows a large kinetic energy before the muscles jump, and increases the instantaneous burst force when the muscles jump.

3. The center of gravity of the human body is displaced

In the classroom, my approach is: when jumping up, with the arms from top to bottom to the sides of the back swing, the upper body is stretched forward, as the arms are bent into a kneeling posture, the heels are raised, the front foot board is used to grip the ground, the balance of the human body is controlled, and the center of gravity is displaced. Although the shift of the center of gravity is not very large, it is important.

In this way, there is no need to expend energy for the shift of the center of gravity when jumping, and the human body can be lifted forward and upward.

Fourth, the pendulum is important

The actual effect of the swing when jumping is the key factor in determining the distance of the human body. In the classroom, the way I swing my arms when I jump up is not as simple as the content of the textbook. Because that kind of pendulum only works on the arms, it cannot push the whole body.

That's why I chose to swing my arms when jumping in the long jump, but not just upwards, just forwards and upwards. When jumping, the feet are quickly pushed to the ground with the front foot board, and the arms are moved from both sides to the front and up, so that the human body rises forward.

The method of throwing the shot put far is described in detail as follows:

1.Ball holding technique: The five fingers are naturally separated, the ball is placed at the base 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.

After holding the ball, place the ball above the inner end of the collarbone, close the neck tightly, turn the head slightly to the right, palm inward, raise the right elbow, and the right upper arm is about 90° angle to the torso, and keep the torso straight.

2.Preparatory position: Stand with your back to the throwing direction, hold the ball close to the back edge of the throwing circle, place your weight on the ball of your right foot, place your left foot 20-30 cm behind your right heel, touch the ground with your toes, and maintain your balance.

Keep your upper body upright with your eyes level and your shoulders parallel to the ground. This preparatory position is more natural and helps you concentrate on the start of the slide.

3.Group body movement: After the athlete stands firmly, calmly bend the body forward, and when the upper body is bent to close to the ground, bend the knees and squat, and at the same time the head and left leg are close to the right leg to complete the group body movement.

The degree to which the right knee is bent when squashing should depend on the athlete's individual situation, but it must be conducive to the formation of a reasonable acceleration rhythm of the complete movement. When the left knee** is close to the right knee, the right foot has a calf raise, which helps to start the slide.

4.Sliding step: Sliding step is started by actively moving back by the hips, and then actively swinging back the left leg, making full use of the power generated by "moving and swinging", which can not only ensure that the shot put and the center of gravity of the body obtain the necessary speed, but also reduce the burden on the right leg, which is conducive to the completion of the follow-up action of the right leg.

Finally, by stretching the right leg and the right foot, the sliding action is completed. In the process of sliding steps, pay attention to the following issues.

The correct way to throw the shot put is as follows:1. The correct position of the shot put is above the inner end of the clavicle, close to the neck.

2. When shooting, the angle of the shot should be kept between 35 ° and 45 °, and the head should be looking up.

3. The correct action of holding the ball is to naturally observe and 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.