Throwing shot put is one of the earlier sports programs introduced in China, which can exercise the upper limb shoulder and back muscle ligaments, and develop strength qualities and coordination. Then throw the shot put skills? Here I summarize for you to throw the shot put skills, look at it.

Throwing shot put skills 1, increase strength

Dumbbell exercises: holding dumbbells, two arms in various directions to do flexion, extension, lifting, vibration and other actions

Two feet left and right open stand, two hands flexed arm holding dumbbells on the shoulder, continuous and rapid upward push.

Two feet front and back open stand, both hands flexed arms holding dumbbells in front of the chest, continuous rapid push upward diagonally.

Stand naturally, hold dumbbells in both hands and lift them flat in front of you, then open and expand your chest to the sides.

Stand with your feet in front and behind you, bend your arms and hold the dumbbells behind your head, and lift them diagonally in front and above your head.

Stand with your feet in front and behind you, and hold the dumbbells in your right hand for the "full bow" exercise.

Stand with your feet open, dumbbells in your hands at your side, and lift your right arm upward while bending your upper body to the left, alternating between left and right.

Throwing shot put skills 2, take the ball posture

Shot put is a one-handed ball from the shoulder out of the explosive force of the project, holding the ball will always be the ball with the fingers wrapped up, especially the fingers of the girls and the lead ball is completely wrapped up and wrapped up in the relationship from the side of the formation of a shot put hand type. This way of holding the ball will seriously affect the braking force of the hand on the ball and the smooth completion of the pivoting action when the ball is shot. The correct placement of the lead ball is above the inner end of the collarbone, close to the neck. The correct action for holding the ball is to hold the ball naturally with the five fingers apart at the base of the index, middle and ring fingers. The thumb and pinky are attached to the sides of the ball.

Throwing the shot put skill 3, push the ball steps

The most correct push steps: take the right hand to push the shot put as an example. Facing the direction of the throw, standing tall. Hold the ball in your right hand.

Pre-swing: Upper body extended, left arm naturally stretched forward, the body first to the throwing direction of the reverse turn 90 degrees and slightly forward, to improve the twisting effect of the lumbar muscle groups, the center of gravity falls on the left foot.

Pre-swing start: left foot inside stirrups the ground, waist muscles drive the upper body to reverse the body 270 degrees, forming the center of gravity to the right foot to shift the center of gravity of the dual-support beyond the instrumentation technology, improve the support reaction force effect. The moment the pre-swing ends: the left leg supports, the right leg starts to stir and extend the force quickly, and the ball is popped out by spreading the hip, lifting the chest, vibrating the arm, stretching the wrist, and dialing the finger.

Tips for Throwing Lead Balloon 4, Elbow Down

Teenage learners believe that the body seniority before the shot put is how to relax. Due to the role of the earth's gravity, the elbow of their throwing arm will naturally sag, after the sagging elbow so that the pectoralis major, biceps and other muscles and shot put performance has a close contact with the muscles can not be fully extended, artificially shorten the initial length of the muscle reduces the excitability of the muscle, which leads to the muscle can not produce a larger muscle force, thus seriously affecting the shot put performance and coordination of the action.

The skill of throwing the shot put is 5, the angle of the shot

The angle of the shot should be kept between 35°~45°, with the head looking up.

Throwing shot put skill 6, practice solid ball

Two feet front and back open stand into a semi-crouch, two hands holding the ball in front of the chest, elbow up slightly below the shoulder, will be the ball forward and above the launch, launch the fingers hard to dial the ball. Requirements to push the ball hard to the ground, the upper body stretches, upper and lower limbs should be coordinated.

Two feet left and right open stand, two knees slightly bent, the right hand holding the ball on the right shoulder, the left hand holding the ball, two legs stomping stretch to launch the ball forward above. The main experience of the lower limb force action.

Push the solid ball with the in-situ lateral shot put method.

Two feet left and right into a semi-squat, two hands holding the ball body flexion, and then threw the ball backward and upward. When throwing the ball, both legs stomped and stretched, and the upper body was lifted and tilted back, while both arms were straightened and swung.

Two feet open front and back, the center of gravity of the body falls on the back leg, the knee is slightly bent, both hands holding the ball to the back of the head, the upper body as far as possible, and then throw the ball from the back of the head to the top.