I want to improve my shot put score quickly.

Find a teacher to correct the movements, practice more, the main thing is that the movements are in place, and you can throw it far away.

In addition, it is necessary to strengthen nutrition, eat more fish, fruits, drink more milk, and get enough sleep.

1. The technical action of pushing the shot put on the spot.

Before pushing the shot put, you can generally do 1-2 times of pre-swing of the body, or the right side of the upper body tilt rotation pre-swing, and be ready for the final force. When the pre-swing is over, the right foot begins to push the ground hard, the right hip joint rotates in the direction of the throw, the upper body is quickly lifted in the direction of the throw, and the center of gravity moves forward. The sole of the left foot is on the ground, and the outside of the foot is against the toe plate.

The left shoulder should be immobilized to prevent premature rotation. When the left side of the body is perpendicular to the ground, the right leg is quickly straightened, the upper body and head are rotated in the direction of the throw, the right shoulder is sent out in the direction of the throw, and at the same time, the head is raised and the chest is raised, and the right shoulder actively pushes the ball, and the ball is pushed out from a 38-42 degree angle with the fingers. With the shot put out of your hand, your legs are fully straightened and your right shoulder is higher than your left shoulder.

In order to maintain the need to maintain body balance, after the shot put, the right foot quickly changes forward, bends the right knee, lowers the center of gravity of the body, extends the left leg back, and twists the upper body to the left back. For the sake of memorization, the entire technical action can be summed up in six words: namely:

Kick (kick the ground), turn (turn the body), send (send the hip), stand (chest up), push (push the hand), dial (dial the ball).

Standing in the throwing circle, starting from a stationary movement, it is possible to turn sideways or back to the spot, and no sliding or rotating movements are allowed. For example, in the right-handed shot put, the left foot is on the ground with the inside of the forefoot, standing close to the toe board, and the left leg is straight. Stand with your right foot shoulder-width apart, with the ball of your foot on the ground, in the center of the throwing circle, in a line with your left foot, or slightly behind your left foot.

Bend the right leg at the knee, the weight of the body falls on the right foot, the left arm is naturally raised diagonally above the front of the body, look at the right diagonal down, and throw the ball with the right hand at the clavicle fossa.

Second, the training method of pushing the shot put on the spot.

1. Learn to hold and hold the ball.

The five fingers are naturally separated, the weight of the ball is placed on the base of the index, middle and ring fingers, the thumb and little finger are supported on either side of the ball, and the wrist is fully dorsiflexed. Place the ball in the clavicle fossa, lean your head to the right, press your neck and jaw against the shot put, hold the ball with your right hand, slightly abduct your elbow, and leave your palm open to touch the ball.

2. Frontal ball pushing practice and in-situ shot put practice of different weights.

3. Push the ball downwards or forwards.

4. Throw the shot put on the spot before and after.

5. Freehand complete movement exercises.

6. Arm flexion and extension exercises.

7. Push-up high-fives.

8. Rubber band exercises.

9. Supine press barbell.

10. Half-squat with weights.

11. Bend and extend both arms.

12. The upper body is upright and turned.

13. Hip rotation exercises with bare hands.

14. Do a twist on your back.

15. Refers to bench pushes.

The ball is a relatively complex technology, and the difficulty lies in the fact that it takes a moment to complete the more complex technology. Beginners start from pushing the shot put sideways on the spot, too complicated techniques here I don't need to say, I think you must have learned, you only need to consider two questions, first, how to play the strength of the legs, waist, and arms more fully (pay attention to the order)? Second, how can the time from the beginning of the effort to the last shot be used shorter, less?

By tackling these two issues in practice, you will definitely be able to improve your performance. There are many ways to practice strength. Pushing the shot put requires improving the strength of the whole body, and there are many ways to carry out some specific strength exercises on this basis.

Introduce some simple and easy ones, such as: upper body strength - push-ups, dumbbell exercises, etc.; Waist and abdomen strength – sit-ups, two-headed push-ups, etc.: Lower limb strength – full squat, standing jump, etc.

If it's more convenient for you to use equipment, there are more ways to do it. Before the exercise, it is necessary to prepare for activities to avoid injury, and after that, it is necessary to do relaxation and tidying up to avoid muscle stiffness, which is conducive to the recovery of muscle fatigue. I wish you an early improvement in your grades!!

Shot put, the shot put event in track and field, the shot put requires a lot of arm strength.

1 finger prone and grasp the shot put of different weights in succession.

2. Use barbells of different weights to quickly push forward, obliquely, and push shot put of different weights on the spot.

3. Continuous frog jumping, resistance and weight-bearing continuous sliding steps.

4. Carry out the exercise of body flexion and lateral rotation with weights, use the rubber strip to complete the technical movements, and the body beyond the equipment.

5. Weight-bearing half-squat combined with calf raising exercises, holding shot put of different weights to complete the technical action of pushing the shot put.

6. All kinds of jumping exercises, fast running exercises.

1. Establish the correct concept of shot put technique (watch teaching videos, etc.) 2. Be familiar with the ball characteristics of the shot put (alternately pluck the ball with both hands, grasp the ball with both hands in front of the body, throw and catch the ball with one hand behind the back, push the ball down, roll the ball forward with one hand, etc.).

3. Learn how to hold the ball.

Fourth, learn the last force technique of pushing the shot put.

5. Learn the technique of back sliding.

6. Improve and perfect the technique of pushing the shot put with back sliding steps.

7. Consolidate and improve the complete technique of pushing the shot put with a back slide step.

While practicing the shot putting technique, it is inseparable from physical fitness exercises and auxiliary exercises. Commonly used auxiliary exercises include (forward throw, back throw, up shot put; Push-up; push-up high-fives; Push-pull rubber belts in situ; sit-ups, turning, pushing, pulling rubber belts; Push dumb and barbell on the spot; Ascending and rotating pendulum barbell plate; Hold the ball, slide continuously, etc.).