Question 2: How to practice the strength of the solid ball is the most important. When I throw it out, I can't bend forward, but stand up. Solid ball is not difficult. I suddenly found a job one day and threw it to 13 meters. I tried that test ball last week and threw 15 meters.
Question 3: How to practice the solid ball quickly? The solid ball is not as heavy as the shot put used by girls.
Feet apart, tandem, almost shoulder width,
Hold the ball with both hands, then lean back,
When throwing, make your body look like a slingshot, that is, bend your back as much as possible (of course, don't bend too much, or you will fall off), bend your hind legs as low as possible, and then look at the sky in the direction you want to throw (throw it up, preferably 45 degrees, and don't throw it on the ground! ! ! ) Imagine you're going to throw it that far. Finally, push hard, and the back foot will touch the earth.
PS: put your hands on the ball ~!
By the way, when pitching, you can't just rely on your hands, use the strength of your waist and abdomen.
Question 4: How to practice the solid ball well in one month, give a detailed training plan, and develop strength and throwing ability.
Push-ups, arm flexion and extension
Push your hand away from the wall.
Sandbag practice: single person, double person or group throwing sandbags.
Self-throwing and self-closing include front throw and back arrow.
Double throw
Collective throwing
Dumbbell exercise: Hold a dumbbell and bend, stretch, lift and vibrate your arm in all directions.
Open your feet left and right, bend your hands and lift the dumbbell on your shoulders, and push it up continuously and quickly.
Open your feet back and forth, bend your hands and lift the dumbbell before your chest, and press it obliquely upward continuously and quickly.
Stand naturally, hold the dumbbell horizontally in front of you, and expand your chest by vibrating to both sides.
Open your feet back and forth, bend your hands and lift the dumbbell behind your head, and keep Zhen Fang in syncline.
Spread your feet back and forth, and hold the dumbbell in your right hand for "full bow" exercise.
Open your feet left and right, lift the dumbbell sideways, lift your right arm upward, and bend your upper body alternately to the left.
Solid ball practice: push and throw the solid ball with one hand and two hands.
Open your feet back and forth in a semi-squat state, hold the ball with your hands on your chest, raise your elbows slightly below your shoulders, and push the ball forward and upward. When you push the ball out, your fingers will pluck the ball hard. It is required to push the ball hard, stretch the upper body and coordinate the upper and lower limbs.
Open your feet left and right, slightly bend your knees, hold the ball on your right shoulder with your right hand, hold the ball with your left hand, and push the ball forward and upward with your legs straight. Mainly experience lower limb exertion.
Push the solid ball with the method of in-situ side shot put.
Squat left and right, open your feet, bend forward with both hands holding the ball, and then throw the ball back and up hard. When pitching, kick hard, lift your upper body back, and straighten your arms and swing.
Spread your feet back and forth, put your weight on your hind legs, bend your knees slightly, hold the ball behind your head with your hands, bend your upper body backwards as much as possible, and then throw the ball hard from back to front.
Throw with various throwing objects (such as softball, wooden stick, sandbag, hose, etc.). )
Facing the throwing direction, the feet are spread back and forth, the left foot is in front, the right leg is slightly flexed, and the center of gravity of the body moves backwards. The right hand holds the throwing object on the shoulder, so that the throwing object is far away from the head and shoulders and the elbow is in front. Then push your right foot hard to the ground, move your center of gravity forward, swing your arm quickly and throw the throwing object with whipping action.
The throwing direction is side to side, the feet are open left and right, the right leg is bent, the body center of gravity is placed on the right leg, the right arm is extended backward and shoulder-level, and the left arm is bent on the chest. Then push your right foot to the ground, send your hip to rotate, move your center of gravity forward, swing your arm quickly and throw the projectile with whipping action.
Common wrong actions in teaching and their correction methods.
Improper finger and wrist force when pushing (sometimes causing contusion)
Reason:
When pushing the ball, the fingers are completely relaxed, the fingers and wrists are weak, and the ball is pushed too hard.
Corrective method:
Fingers are required to have a certain tension when holding the ball; Pay attention to developing fingers, wrists and strength; Practice with a light ball and pay attention to the order of force.
When putting the shot, the elbow joint droops, forming a throwing ball.
Reason:
The elbow of the ball-holding arm is too low, and the head turns to the throwing direction prematurely during sliding or pushing the ball.
Corrective method:
Pay attention to the arm movements when holding the ball, do more frontal push and ask the elbow to be raised (not higher than the shoulder). When the slide begins to push the ball (lifting stage), the eyes are still looking at the front and the bottom.
The sliding distance is too short.
Reason:
The kicking and swinging strength is not enough, or the combination is not good, or the calf is not actively pulled.
Corrective method:
Practice the combination of pedaling and swinging movements repeatedly with bare hands or holding the ball; Continue to do the exercise of pulling the calf; Draw a sign with two feet touching the ground. Let the students slide on the sign and touch the ground.
When sliding, the center of gravity fluctuates greatly.
Reason:
Kicking the ground or swinging your legs too upward; The right leg is not straight, and the calf contracts prematurely.
Corrective method:
Before sliding, the body's center of gravity moves first and then moves; When the left leg swings, it is required to touch the marker in the rear (throwing direction) (the height of the marker is lower than the hip).
After sliding, you can't keep the correct posture before throwing, your upper body is lifted too early, and your body center of gravity is between your legs.
Reason:
The pulling action of the right leg is not perfect. One is slow or jumping, and the other is short, so as not to fall below the center of gravity. In addition, in the sliding step, the left arm swings to the left or the head rotates in the throwing direction to drive the upper body to move; When sliding, lift the upper body and move the center of gravity in the throwing direction.
Corrective method:
Continue to shrink your legs with your bare hands or holding the ball; The teacher pulls the students' left hand on their right side (later), or presses the upper body behind them to practice sliding.
Pause after sliding
Reason:
The left leg swings too high and the landing is not active; The strength of the right leg is weak, and the center of gravity drops too much after sliding. ......& gt& gt
Question 5: How can the solid ball reach 12m in the shortest time? The power order of the solid ball is from bottom to top. This requires relatively higher upper and lower limbs, waist and abdomen strength. 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 training of upper limbs, lumbosacral muscles and lower limbs, that is, physical fitness is the foundation, throwing technique is the key, and the key point is the final exertion. The throwing angle is generally around 38-42. Before the exam or competition, you must be fully prepared for exercise, fully open the joints and muscle ligaments such as fingers, wrists, elbows, waist and abdomen, hip joints and lower limbs, and then do some solid ball throwing exercises with a strength of about 90%. Pay attention to the essentials of action, so that you can get twice the result with half the effort. 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 exercises, 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 arm flexion and extension, push-ups, tensioners in various ways (imitate the action of throwing a solid ball, fix one end of the tensioners, hold the other end to imitate throwing a solid ball, the effect is very good! ) and so on. 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. 4. The above physical training methods are very effective in improving the performance of throwing solid balls, but training should be systematic and persistent, and fishing for three days and drying the net for two days can't achieve good results. Pay attention to the combination of physical fitness and sports skills to achieve twice the result with half the effort! ! I hope you can get what you want, improve your grades and be happy in sports! ! !
Question 6: How to practice the solid ball well and what to do in-situ training;
1. Forward throwing exercise: two people stand face to face, with a distance of 15-20m. Raise the solid ball arm above your head and put it behind your head. Stand with your feet naturally apart and parallel or stand back and forth. Throw it forward with waist and abdomen strength and upper limb strength to see who throws it far.
2. Back throwing exercise: Stand with your back to the throwing direction, with your feet naturally separated and parallel, hold the ball with your arms straight, bend forward, hold your chest out, and push your legs and arms at the same time to throw the ball back from the top of your head.
3. Rotation exercise: naturally separate your feet, hold the ball in front of your body, straighten your arms, and throw your left (right) leg out of your body by rotating about 360 degrees (similar to hammer throwing), or throw a discus with one hand.
4. Down throwing movement: Back to the throwing direction, the feet are naturally separated, slightly wider than the shoulders. Lift the ball to the top of your head with both hands, bend your body, tuck in your abdomen, and throw the ball back between your legs.
5. During the game, the feet are spread back and forth, with a distance of about 50cm-80cm. Hold the solid ball with both hands high, lean back later and bow slightly. Swing the solid ball from the back of the head to the front of the body 1-2 times when throwing. At the beginning of the second swing, the upper limbs push the ground and forearm with the help of shoulders, and the swing speed is accelerated. When the solid ball quickly swings to an angle of about 45 between the upper limb and the body, throw the ball away from both hands and change the position of the lower limb and the two * * *.
Strength training:
1. Develop local muscle strength: push-ups, pull-ups, bench presses, weight lifting exercises or pole climbing.
2. Develop leg muscle strength: squat and jump with weight.
3. Development of trunk muscles: sit-ups, prone backs and turn-over exercises.
4. Use dumbbells or weights to do imitation exercises of lifting, leaning back and swinging forward.
Question 7: How to practice the shot put well in a short time? The maximum hard qualities related to shot put are: squat, bench press, 30 meters, standing triple jump, throwing solid ball, wrist flip, waist flip and so on. In a short time, it is impossible to improve the training level and performance much. From a technical point of view, some difficult technical moves can be passively displayed through requirements and action restrictions. In other words, it is the key for you to finish the action more smoothly, because the main factor that determines the shot put performance is the shot speed, and the fluency of completing the action has a great influence on the shot speed (of course, the more important factor is your core strength level). In addition, throwing events are full-body explosive events, not just arm strength.
According to the rules of shot put, the way is:
1. Stand back and forth with your feet about 50-60 cm apart (depending on your height and squat degree).
2, the left foot is behind, the forefoot or toe touches the ground, and the tip of the right foot is close to the circle and points in the opposite direction of throwing (the foot can also be slightly inverted).
3. The left arm naturally droops, the left shoulder is slightly buckled inward, the legs are bent, and the upper body leans forward.
4. Hold the shot put on the clavicle fossa with the ball arm and push it forward quickly with one arm.
If it is a regular exam, the wrong posture or foul posture that does not conform to the rules is not counted as a result.
Question 8: How to throw a solid ball after practice? Throwing a solid ball does not depend on the strength of the arm alone, but on the cooperation of the body.
The first is your waist and abdomen strength, the second is the feedback from your lower limbs to your upper limbs, and the last is the strength of your arms.
It is suggested that sit-ups can be practiced to enhance the strength of lower limbs, but the most important thing is arm strength exercise.
Do more exercise. When you are most tired, you can improve the fastest.
But be careful not to overwork.
Don't touch too much before the sports meeting.
In fact, it's almost the same as basketball, only with both hands.
Question 9: How to practice the explosive power of the solid ball? 1, weight-bearing is relative to unarmed, just like an old hand versus a novice. When he encounters a bottleneck, weight-bearing training will break through the bottleneck more easily. Generally speaking, leggings and sandbags practice leg explosion, and vest sandbags improve the whole body's cardiopulmonary endurance and explosive force. 2. freehand training is more flexible. Sprint training, standing long jump and touching heights in situ are all direct and effective methods to enhance explosive power. Dumbbells are not only used for strength training, but also for small muscle groups. Mainly for forearm and shoulder muscles, it has a good exercise effect. 4. The solid ball is a tool to connect arm strength and explosive force. Generally speaking, for sprinters, practicing solid ball is helpful to improve the upper limb strength and drive the whole body strength to improve speed and explosive power. 5. Through sandbags, the contact hitting speed and explosive force will be greatly improved. Training methods: ① sense of rhythm, according to your physical condition, make the biggest blow and keep the same interval time; 2 Breathe smoothly, don't hold your breath; (3) Pay attention to the hitting position and the hitting posture.
Question 10: The arm is boring. How to practice throwing the solid ball to about 10 meters in a short time? At present, no matter how you practice, you can only reach 6730 minutes and 670 meters. This is outrageous. You should be a boy, unless you are thin, it is meaningless. I used to have a good solid ball. I think the solid ball has a basic score, that is, if you are strong enough or a little fatter, your basic score will be very good. Then you practice on the basis, mainly practicing movements and power points. This teacher may not understand it, but more importantly, I figured it out myself. Besides, it's not entirely about your arm. I don't know how long it will take in a short time. I just started.