Throwing a solid ball on the top does not use force. Ask for tips on waist strength.

The feeling of sneezing tightens the waist and abdomen.

With your back to the direction of the throw, stand with your feet naturally apart and parallel, hold the ball in both hands and stretch your arms straight, bend your body forward, stretch your chest and body, and throw the ball from the top of your head to the back with both legs and arms at the same time.

The initial velocity of the solid ball is mainly determined by the distance and time of the final hard throw, the greater the distance and the shorter the time, the greater the initial velocity of the solid ball, and the ability to shoot the initial velocity mainly depends on the student's physical fitness development level and mastery of the correct throwing technique.

There are several reasons why a solid ball can't be thrown far:

First, the angle of the shot is too small, and the correct angle of the shot should be between 38-42 degrees;

The correct force should be the strength of the legs, waist, abdomen, arms, wrists, fingers and other whole body strength to coordinate the force, of which the most important part of the force is the waist and abdominal muscles, not the arms.

The third is that there is no transcendence of the equipment or the transcendence is not enough. The so-called transcendence equipment means that before throwing, the solid ball should be as backward as possible (the body arches backwards), the more the solid ball is back, the longer the distance of force, as the so-called "one inch long and one inch strong" in martial arts is a truth.

As for how to improve, there are several exercises for your reference:

1. When practicing throwing a solid ball, you can place a high obstacle 3-5 meters in front of you, and when practicing throwing, throw this obstacle; or practice at a certain distance from the rostrum (meter high) (whichever is just enough to throw), and intentionally increase the angle of the shot during the practice;

2. Improve the strength of the lumbar and abdominal muscles (core strength) exercises, such as sit-ups, suspension, two-headed ups, prone back arch, etc.

3. Pay attention to the order of force: leg kick - waist and abdomen - arm force - fingers and wrist force.

； ；This afternoon, the playground was packed with people, and there was a lot of buzz everywhere, and the noise was higher and higher. It turns out that the school is going to have the most exciting solid ball game of the school sports meeting today! The women's solid ball competition has begun!

The players in class 3 (2) all threw good results, which made me nervous. When it came to Xiaolan in our class, I saw her standing in front of the starting line, picking up the ball and throwing it forward, ah! It's a full seven meters away!

The same goes for the next two shots. Little Rande 1st place pull! The whole class cheered for her.

Today, I have learned: maybe you are not the first in learning, but you always have one aspect that is the first, and there are many firsts waiting for you on the road of life, it depends on whether you have the courage and confidence to win. .

Exercise the muscles and biceps on both sides of the lower back at night before going to bed.

Back throwing exercise: Students stand with their backs to the direction of the toss, stand with their feet naturally apart and parallel, hold the ball in both hands and stretch their arms straight, bend forward, stretch their chests and stretch their bodies, and throw the ball from the top of their heads to the back with both legs and arms at the same time.

Forward throwing exercise: Divide students into two groups to stand head-on, 15-20 meters away, students will lift their arms above their heads and put them behind their heads, stand in parallel or stand back and forth with their feet naturally separated, and use the strength of the waist and abdomen and the strength of the upper limbs to throw forward to see whose throw is far.

Rotation exercise: Students naturally spread their feet apart, hold the ball in front of their body, stretch their arms out, rotate about 360 degrees with their left (right) leg as the axis, and throw it from the front of the body (just like throwing a hammer throw), or throw the ball with one hand and throw the discus throw.

Downward throwing exercise: Turn your back to the direction of the toss, your feet are naturally separated, slightly wider than your shoulders, lift the ball above your head with both hands, bend your body, tuck your abdomen, and throw the ball back from the middle of your legs.

Strength-assisted exercises:

Since throwing a solid ball is a power-based 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.

1. Hold and hold the ball.

The method of 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 touch, 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 keep the ball stable. 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. Prepare the posture.

The front and back feet are opened, the forefoot 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 on the middle of the two feet and the front is forward, and the eyes look forward and down.

3. Pre-pendulum. Pre-swing is to create good conditions for the initial velocity of the solid ball to increase the last force, the number of pre-swing depends on the person, generally one to two, when the last pre-swing, at this time the ball is from the front and bottom through the chest to the back of the head above, accelerate the swing speed of the ball, this speed of the upper body leans back, the body forms a reverse bow, and inhales at the same time.

4. Finally exert force.

Finally, 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 to the top, the action at this time is characterized by kicking the legs, sending the hips, and the waist and abdomen violently shaking force, and the two arms are supported to swing forward and move the fingers and wrists forward, aiming to improve the whipping speed of the arms.

The essentials of throwing a solid ball are: open the left and right feet, hold the ball in front of the body with both hands, squat down with both legs to make the ball close to the ground, push and stretch the legs hard, the upper body is quickly lifted, the hips are sent forward, the upper body is thrown back and the arms are stretched and swung upwards to make the ball thrown back and upwards through the head.

After throwing solid ball skills, what did you learn.

How to throw a solid ball correctly: first prepare to hold and hold the ball, then prepare the posture, pre-swing, and finally throw the solid ball out with force.

1. Hold the ball: You need to hold the ball firmly and keep the muscles of both arms relaxed. In order to control the ball and touch the scattered, give full play to the explosive power of the arms, fingers and wrists.

2. Preparation: open the front and back of the two feet, the same width as the shoulders, the forefoot is about 25 to 25 cm away, the distance between the front and rear feet is about one foot, the back heel needs to be slightly off the ground when throwing, the ball is naturally held in both hands, the body muscles are relaxed, and the front of the two feet is left, and the eyes are looking down.

3. Rib: This is the most important part of throwing a solid ball. The action of using ribs is to swing forward from the back to the front and top with both hands after the preparation is over, and the action at this time is characterized by the use of the strength of the legs, waist, abdomen, arms, fingers and other whole body to coordinate the force, and the two arms swing forward at the same time and dial the fingers and wrists, which can improve the explosive speed of the arms.

Throw a solid ball with attention to laugh at this matter:

1. To throw a solid ball, you need to pay attention to the surrounding environment, and then practice when no one passes by the throwing party to ensure safety.

2. Warm-up exercises are required before practice to prevent muscle strain. You need to pay attention to your throwing movements, and you can practice with your classmates and guide each other.

3. When practicing, pay attention to safety. If two or more people are practicing at the same time, they should be far away to avoid danger. When practicing, you should wear loose-fitting sportswear and sneakers with ripples on the bottom.

4. Develop local muscle strength: push-ups, early return to the body, bench press, weightlifting exercises or pole climbing. Develop leg muscle strength: squatting with weights, squatting and jumping. Develop trunk muscles: sit-ups, prone back tuck exercises, body rotation exercises.

Throwing a solid ball is an event in athletics. Here's how to throw a solid ball:

1.Prepare for the position: Stand at the starting point with your body standing upright, feet shoulder-width apart, knees slightly bent, arms at your sides, head, shoulders and gaze facing the target.

2.Swing Arms: Place the solid ball at the back of the neck of the thrower and swing the arm back, using the rotation of the upper body to increase the strength of the throw. Take care to keep your shoulders relaxed and avoid excessive muscle tension.

3.Pitching: When the arm and the ball are maximized, use the strength of the arms and the coordination of the shoulders, waist and legs to throw the ball in the direction of the target with precision. At the same time, pay attention to the balance and stability of the body.

4.Complete the action: After the throwing is completed, spread your feet about one meter apart, tilt your body, and use the inertia of the back finch to close and retreat to maintain balance, while waiting for the referee to judge whether it is a valid serve.

It should be noted that for different individuals, the action of throwing a solid ball needs to be adjusted according to their own physical conditions and experience. At the same time, when throwing a solid ball, you need to pay attention to the specifications of broken steps, such as the distance between the starting point and the landing point, straightness and rotation.