The order of shot put is from bottom to top. Its technical link consists of five major links: push, turn, stand, push and dial; This requires the practitioner's upper and lower limbs, waist and abdomen strength and physical coordination. In other words, physical fitness is the foundation of performance, throwing technique is the key to good performance, the key point is the final exertion, and the difficulty is the fluency and coordination of technical links. The angle of shot put is generally around 38-42. In other words, while strengthening the imitation practice of throwing techniques, we should also strengthen the practice of physical fitness; For example, the strength, explosiveness and coordination of upper limbs, lumbosacral muscles and lower limbs can achieve twice the result with half the effort. it wont hurt you to try it Quality exercise: 1, explosive force and lower limb strength training: Pay attention to the close combination of speed and strength during training, and the main method of training is to carry out moderate weight-bearing exercise, such as negative barbell jumping in situ; While developing rapid strength, we should also increase muscle strength. Mainly practice squat with negative weight, and combine running and relaxation exercises. The weight can be determined according to your own actual situation, especially barbells, which are best carried out under protection or supervision, which is safer. 2. Upper limb strength training: Push the barbell, parallel bars, push-ups and tensioners in various ways (imitate the shot put, fix one end of the tensioners to push the other end, and experience the five main points of kicking, turning, holding out the chest, pushing hands and plucking the ball one by one). 3. Waist abdominal muscle training: Its methods are relatively simple: weight-bearing rotation, sit-ups, push-ups, weight-bearing sit-ups, weight-bearing push-ups, supine leg lifting (from both ends), leg hanging, rib leg lifting, rib hanging upside down, etc. There are many ways to improve the strength of waist and abdominal muscles. There are also many instruments in the gym that can also improve the strength of waist and abdomen muscles. As for which way is more suitable for you, it depends on your venue and equipment. I hope you can get what you want, improve your grades and be happy in sports! ! !