How to throw the shot put, what kind of muscles need to be trained

Focus on the development of the flexor muscles, triceps, elbows, posterior triangular muscles, pectoralis major, latissimus dorsi, oblique abdominis, wrist extension, knee extension muscles, and ankle flexion toe flexors of the arms and fingers.

Arrange relaxation exercises reasonably after weight-bearing exercises to maintain the ability of muscles to relax at will;

The correct way to hold the ball is to place the ball at the base of the index, middle, and ring fingers with the fingers of the five fingers naturally apart. The thumb and pinky finger are attached to the sides of the ball. [1] There are two main reasons for the ball-wrapping action:

1) Unclear concept of ball holding; (2) Insufficient finger strength. Correction method: (1) the thrower is required to hold the ball when the fingers are tense and vertically separated; (2) Counsel the thrower to do more exercises to develop finger strength, such as finger push-ups, continuous grasping, lifting and releasing the lead ball (grasping and lifting movements are completed in the air).

The order of power in the shot put is bottom-up. Its technical links are composed of: pedaling, turning, lifting, pushing, and pinching; This puts a relative increase in the requirements for the strength of the upper and lower limbs, waist and abdomen, and the coordination of the body.

That is to say, physical fitness is the basis for achieving results, throwing technique is the key to achieving good results, and the focus is on the final force, and the difficulty is the smoothness and coordination of the technical link. The angle of the ball is generally about 38°-42°. That is to say, while strengthening the imitation practice of throwing technique, it is also necessary to strengthen the practice of physical fitness; Such as:

Upper limbs, lumbar abdominal muscles, lower limbs strength, explosive power, coordination and other training, so as to receive twice the result with half the effort. You might as well give it a try. Literacy Practice:

1. Explosive power and lower limb strength training: Attention should be paid to the close combination of speed and strength during training, and the main method of training is to carry out weight-bearing exercises with medium weights, such as negative barbell jumping on the spot; While developing rapid strength, it is also necessary to increase muscle strength. The main exercises are squats with heavy weights and are combined with running and relaxation exercises.

The weight can be determined according to your actual situation, especially the bar, and it is best to do it under protection or supervision, so it is safer. 2. Upper limb strength training: use various methods to push the barbell, double bar arm flexion and extension, swooping and pushing, tension device (imitating the action of pushing the ball, fixing one end of the tension device, pushing the other end, and one by one body will kick the ground, turn the body, raise the chest, push the hand, and the five major movements of the ball) and so on.

3. Lumbar and abdominal muscle training: The methods are relatively simple and easy to do: weight turn, sit-ups, bench-ups, weight-up sit-ups, weight-down bench-ups, weight-down bench-ups, back-to-back leg lifts (both ups), hanging leg lifts, rib lifts, rib upside downs and many other methods can improve the strength of the lumbar abdominal muscles.

There are also many machines in the gym that can also improve the strength of the waist and abdominal muscles. As for which method is more suitable for you, it depends on your location, equipment, etc. I hope you can make amends as you wish, improve your performance and have a happy game!!

Pretty much all of it! The main thing is the strength of the hand and the strength of the waist! And the kicking power of the legs!

If the strength of the wrist and fingers is practiced, shaking the wrist and plucking the fingers will not be a problem! If you push the ball with your right hand, you can train the muscles of your right waist more! It's good to train your waist and send your hips and turn around!

Legs have to be explosive! Kicking the ground is powerful! The transcendent general movement is used by high-level athletes, so I don't say much, so there must be a foundation!

You just remember to shoot fast, at angles, and at height!

Work on your abs, as well as your arm muscles.

Pretty much all of it! The main thing is the strength of the hand and the strength of the waist! And the kicking power of the legs!

If the strength of the wrist and fingers is practiced, shaking the wrist and plucking the fingers will not be a problem! If you push the ball with your right hand, you can train the muscles of your right waist more! It's good to train your waist and send your hips and turn around!

Legs have to be explosive! Kicking the ground is powerful! The transcendent general movement is used by high-level athletes, so I don't say much, so there must be a foundation!

You just remember to shoot fast, at angles, and at height!

Work on your abs, as well as your arm muscles.

What I said upstairs is true, but in my personal experience, the most important thing is the rectus femoris muscle in the thigh, all the muscles in the waist and abdomen, the deltoid muscle in the shoulder, especially the deltoid muscle, and the finger and wrist muscles. These are often the most critical or overlooked parts that I think are important on top of the upstairs copying. Of course, this is just my personal experience, and I hope it will inspire you.

Back and waist strength can push your shot put further.

Deadlift - divided into straight leg deadlift and flexion deadlift, mainly used to exercise the lower back, that is, sacrospinous muscle, is one of the basic movements of bodybuilding. Let's take the straight-leg deadlift, for example:

1) Starting Position – Feet open, slightly narrower than shoulders. Bend forward, not your knees. Grip the bar with both hands with the front and back, and the grip distance is slightly wider than the shoulder. Don't look down.

2) Movement process - contract the lower back muscles, lift the upper body up and back, and move the shoulders back as much as possible. Finally, contract the sacrospinous muscles as best you can, hold still for a second, and slowly bend forward until the barbell plates almost touch the ground. To increase the flexion and extension of the back to increase the workout, place your feet on the skids and the barbell on the ground.

3) Breathing method – inhale as you pull up and exhale as you lay down.

4) Points to note Always keep your legs upright and don't bend your knees. Keep your mind on your back. Move smoothly and with a lot of weight, but never too heavy.

Never use large weights suddenly. You can also bend your legs to do this movement, called a "leg curl deadlift", which has a slightly smaller effect on the lower back, but helps to build the quadriceps.

Squats – Squats are arguably one of the must-have movements for building quadriceps, and this is true for athletes of almost any level – even Mr. Olympia. Introducing:

1) Starting Pose – Stand in front of the squat rack, bend your knees, and hold the barbell on the squat rack with both hands on your chest and shoulders. Take two steps forward with your feet slightly wider than your shoulders, your toes slightly outward, and your body straight.

2) Movement process - bend your knees and squat on the top of your thighs parallel to the ground or slightly lower, stand still for one second, and push your feet on the ground with your thighs and buttocks to return your body to an upright position. Repeat the required number of times and sets. When you're done, step back and put the barbell back on the squat rack.

3) Breathing method – exhale while squatting and inhale when standing up.

4) Pay attention to the key points - in the process of doing the whole movement, the back should be straight, the upper body should not lean forward, the buttocks should not protrude backwards, the back waist should collapse, and the movement should be stable.

Training methods.

1) Snatch and jerk barbell exercises.

2) Neck press barbell exercises.

3) Continuous rapid jump barbell exercises.

4) Open your feet, lift the barbell on your abdomen, then raise your elbows and turn your wrists, place the barbell at the collarbone, and do it continuously.

5) Open your feet, bend your upper body forward, parallel to the ground, hold the barbell in both hands and lift it up to your chest, and do it continuously.

6) Hold the barbell or dumbbell with both hands behind your back and do continuous elbow flexion.

7) Do weight-bearing or weight-bearing arm flexion or extension swing exercises on the double bar.

8) Do weighted or non-weighted pull-ups on the horizontal bar.

9) Push-up exercises with or without weights.

10) Shoulder the barbell and do lateral flexion, rotation or forward flexion.

11) Open your feet, lift a kettlebell vertically on each side of your arms, and do left and right lateral flexion exercises.

12) Lie on your back on an inclined board with your head below your feet and your feet fixed and do sit-up exercises.

13) On the ribs or horizontal bar, do the hanging leg raise.

14) Open your feet, lean forward with your upper body, hold the barbell with both hands, and do a lifting movement.

The first is to learn how to hold the shot put in my hand, hold and throw it mainly with the three fingers of the index finger, middle finger and ring finger, and the main role of the thumb and little finger is to protect the shot put and control it in the palm of your hand. Pay attention to where you hold the ball when you prepare.

The second is to pay attention to the position of the ball, not too high or too low, preferably under your neck near the thrower. In this way, in the process of starting, sliding, and throwing, you can be more able to do it in one go, and the ball can be thrown farther.

The sliding action should be standardized.

Sliding step, in fact, is a running action before throwing the shot put, just like the long jump and high jump before the run-up, just to increase the initial momentum and make the initial speed before the ball fly out, so the sliding step is more important for throwing the shot put.

Prepare before exercising, check your physical condition, and participate in physical activities. First of all, you should understand your physical condition, learn to self-monitor, pay attention to changes in your body functions at any time, report the situation to the teacher in time if you have adverse symptoms, and take necessary health care measures. Inspect the stadium equipment, carefully inspect the stadium equipment, and eliminate potential safety hazards.

Pay attention to unsafe factors on the site, such as whether the site is level, remove stones and clods; Check whether the silo is loose, whether there are stones and sundries; Check whether the sports facilities are firm, safe and reliable, and whether the equipment is in good condition. Don't risk it, keep yourself safe.

If you feel very tired, your limbs are sore, you feel flustered and dizzy, it means that the exercise load is too much, and you need to adjust and rest well. After exercising, after a reasonable rest, I feel comfortable, happy, energetic, have an increased appetite, and sleep well, indicating that the arrangement of exercise load is reasonable. Replenish your energy appropriately.

Participating in sports consumes a lot of energy. Therefore, after exercise, you should eat scientifically to ensure the needs of the body and achieve the best exercise effect.

Practice shooting. The student opens the front of the wall, holds the ball with his right hand on his right shoulder and neck, holds the ball with his left hand, then extends his arm to push the ball against the wall, presses the ball with the middle finger of the index finger, pauses for a moment, and then connects the ball with both hands. Push the ball against the wall, bend your wrist, and pull the ball with your middle index finger, mainly experiencing the action of holding your wrist and pulling your fingers.

Facing the throwing area, the students spread their feet and hold the mineral water bottle with 2 3 pieces of sand in the back of their right hand, right shoulder and neck, put their thumbs on the bottom of the bottle, bend their knees, and then pedal on the ground, stretch out their arms, push them out, clench their wrists, pull their fingers. The bottle needs to fly vertically in the air. Mainly experience the force sequence of the upper and lower limbs and the correct pushing and pulling movements.

Face the throwing direction with your feet shoulder-width apart from left to right; Hold the ball with one hand, lean back or form a back arch before putting, and push the ball outward with your chest. Or bend your legs into a squat position before putting, then quickly push your hips, knees, and ankles, and finally raise your chest and raise your head to accelerate your throwing arms to push the shot put forward and up. The action requires both legs to be on the ground and apply force from the bottom up; Use the strength of the whole body to cooperate with the push, brake the left side of the body in time, and cooperate with the right side of the body.

Face the direction of the throw, spread your feet back and forth, straighten your left foot forward, kneel, support your right foot back, lean your body back, put most of your weight on your right leg, and push your right foot so that your hips are forward. When the center of gravity shifts to the left leg, the left leg will be pushed up in time. Then chest up, head up, accelerate throwing arms, push the shot put forward and upward.

It is necessary to understand the order of forces, from bottom to top; Use the strength of the whole body to push, brake, and support the left side of the body in a timely manner, and cooperate with the right side of the body.

It should be noted that when training, you must pay attention to a problem of strength, and in the early stage, you can first understand the most basic movements, and then choose some heavier weights.

Be sure to do warm-up exercises before training, so as to avoid muscle strain, and then you should also determine the time and intensity of training according to your actual situation, don't be reckless, and then you should also find the right point of force, learn some skills, and improve your explosiveness.

When practicing shot put training, you should warm up in advance, protect your wrist when training, and be correct when you exert force, and be guided by the coach.

I think that when you are training in the shot put, you must pay attention to protecting your knee joints, and you must also protect your wrists so as not to hurt your wrists.

Shot put is a basic athletic sport and an important part of college physical education programs. Through the literature method, experimental comparison method and mathematical statistics method, the application of heterogeneous group teaching mode in the teaching of shot put in colleges and universities was studied. The results show that the heterogeneous group teaching mode has obvious advantages over the traditional teaching mode in terms of training students' shot put skills, coordination and performance standards.

This study can improve the quality and effect of shot put teaching in colleges and universities to a certain extent, and provide some reference methods for future shot put teaching.

Shot put is a basic track and field sport, and it is one of the main courses in college track and field courses, especially for physical education students. In recent years, with the continuous reform and development of the school's track and field courses, the requirements for teaching quality have not changed with the reduction of professional class hours, which has virtually increased the teaching difficulty of track and field courses. The teaching of shot put throwing technique is an important part of the general course of track and field, which is a speed and strength sport with high technical content.

During the throwing process, all parts of the body are closely connected, coordinated, and the movements are complex and delicate.

In the teaching of shot put in colleges and universities, the teaching task of shot put technology should be completed within the specified class time, so that students can master the throwing technique proficiently. A set of scientific and rational teaching methods is crucial. Through the heterogeneous group teaching method, 12 teaching experiments were carried out on 40 students in the first and second classes of physical education major of Beijing Sport University in 2016, and whether the heterogeneous group teaching method has more teaching advantages than the traditional teaching mode in the teaching of shot put technology.

Through the literature research of Li Zhipeng's "Causes and Countermeasures of Shot Put Technique Errors in Physical Education Teaching", Cui Jianguo's "Problems and Countermeasures in Shot Put Technique Teaching", and Wu Xiangming's "Analysis of Several Problems that Should Be Paid Attention to in Shot Put Technique Teaching", it is found that the mistakes that are easy to make in the process of shot put pushing are: insufficient forward bending of the upper limbs when preparing the body; The sliding center of gravity is unstable; The pedaling is inactive during the gliding process, and the gliding distance is too short; Lack of support from the left; Elbows drooping when pushing the ball; In the final exertion phase, the finger and wrist forces are blurred. Therefore, these six aspects are the basis of group teaching in heterogeneous group teaching.