What to pay attention to when pushing the shot put, what is the posture

1. The method of holding the ball and holding the ball: the ten fingers of the two hands are naturally separated to put the ball on both hands, and the index finger, middle finger, ring finger and little finger of the two hands are placed on both sides of the ball to clamp the ball, (the boy's two index fingers are touched, and the middle distance between the two index fingers of the girl is 1 2 cm), and the two thumbs are tightly clasped on the back of the ball into a "eight" figure to maintain the stability of the ball. After holding the ball, the two hands are naturally placed under the front of the body, which can save power and increase the swing amplitude when pre-swinging

The ball should be held firmly and the muscles of both arms relaxed; Able to control the ball during the movement and help to give full play to the strength of the arms, fingers and wrists. 2. In the preparatory position, the front foot is about 20 30 cm away from the throwing line, the distance between the front and rear feet is about one foot, the distance between the left and right feet is half a foot, the heel of the back foot is slightly off the ground, the ball is naturally held in both hands, the body muscles are relaxed, the center of gravity falls in the middle of the two feet, and the eyes look at the front and bottom. 3, the pre-pendulum is to create good conditions for the final force to increase the initial velocity of the solid ball, the number of pre-pendulum depends on the person, generally one to two, when the last pre-pendulum, at this time the ball is from the front to the bottom of the chest to the back of the head, accelerate the swing speed of the ball, this speed of the upper body leans back, the body forms a reverse bow, while inhaling.

4. The last force is the main part of throwing a solid ball, and whether the action is correct directly affects the initial velocity of the ball and the angle of throwing the ball. The last force action is when the end of the pre-swing with both hands to hold the ball and actively swing forward from the back to the front and the top up, the action at this time is characterized by kicking the legs, sending the hips, and the waist and abdomen violently shaking force, and the arms swing forward and plucking the fingers and wrists forward, aiming to improve the whipping speed of the arms. Prone to wrong movements and correction methods 1. There is no force on the wrist finger when throwing a solid ball.

Reason: The fingers holding the ball are completely relaxed, and the fingers and wrists are weak. Corrective Method:

It is required that the fingers of both hands should be moderately tense when holding the ball, and the shot put can be used for grasping exercises; Pay attention to the development of finger and wrist strength. 2. When throwing a solid ball, the two elbow joints fall prematurely or fall the lower arm, resulting in a small shot angle. Reason:

When the ball is shot, the shoulder moves forward too early, and the upper arm is not used properly, so that the ball is shot low and thrown close. Correction method: Do not bend the elbow joints too early, do not bow your head when pitching, and look forward and upward.

3. When throwing a solid ball, the contraction of the waist and abdomen is not coordinated with the force of the arms. Reason: When throwing, the ball is simply thrown with the strength of both arms, and the waist and abdomen do not coordinate the movements.

Correction method: first carry out freehand exercises, pay attention to kicking the ground, tuck the abdomen, pitch coordination, and then practice from light balls to heavy balls. Suggestions for strength trainingSince throwing a solid ball is a strength sport, in order to improve the performance of throwing a solid ball, it is necessary to develop the explosive power of throwing a solid ball, which can be trained from the following aspects:

1. Develop local muscle strength: push-ups, pull-ups, bench presses, weightlifting exercises or pole climbing. 2. Develop leg muscle strength:

Squatting and jumping with weights. 3. Develop trunk muscles: sit-ups, prone back tuck and twist exercises.

4. Use dumbbells or weights to do imitation exercises of lifting and leaning forward.

The shot put is placed at the jaw, sideways at 45 degrees, and when you turn around, you can instantly exert force and push it out.

The technical essentials of pushing the shot put with a back-slide step are as follows:

1. Hold the ball in your right hand, turn your back to the direction of the throw, swing your left thigh backwards, kick your right leg off the ground at the same time, slide your right foot along the ground to the center of the throwing circle, and then quickly buckle your right leg inward, and land your left foot on the inside to form a posture that starts with your back and finally starting the hole.

2. Then, the right foot is rotated, and the right cell rotates in the direction of the throw, so that the hip axis rotates more than the shoulder axis, and the upper body forms a tight posture. When.

1. Learn and master the technique of holding the ball.

3. Draw a long straight line along the throwing direction, let the students stand with their backs to the throwing direction, slowly stand close to both sides of the line with their feet slowly separated from each other, and do the exercises of the high and low posture of the Nasdaq high posture and the low posture back to slide and push the shot put.