Medicine ball strength training method?

We all know about sports, and have heard of shot put. Shot put is a power and speed event. It is a throwing event based on power and centered on speed of movement. There are three factors that affect the shot performance: the initial shot velocity, shot angle and shot height, among which the initial shot velocity is the most important factor. So how do you train the strength of the shot put?

1. Grip and hold the ball

How to hold the ball: Spread the ten fingers of both hands naturally and support the ball on both hands. Place the index finger, middle finger, ring finger and little finger of both hands on both sides of the ball to hold the ball (the two index fingers of boys are touching, and the distance between the two index fingers of girls is 1-2 cm). Clasp the two thumbs tightly on the upper back of the ball to form an "eight" shape to keep the ball stable. After holding the ball, let your hands hang naturally in front of and below the body. This can save energy and increase the swing amplitude during the pre-swing. When holding and holding the ball, you should pay attention to: ① The ball should be held firmly and the muscles of both arms should be relaxed; ② The ball can be controlled well during the movement and it is beneficial to give full play to the strength of both arms, fingers and wrists.

2. Preparation

Stand with your feet apart, with the front of your foot about 20-30 cm away from the throwing line, the distance between the front and back feet about one foot, and the distance between the left and right feet half a foot. The heel of your back foot should be slightly off the ground. Hold the ball naturally with both hands, relax your body muscles, place your center of gravity slightly in front of the middle of your feet, and look forward and upward.

3. Pre-swing

The pre-swing is to create good conditions for the final force to increase the initial velocity of the solid ball. The number of pre-swings varies from person to person, usually one to two times. When the pre-swing is for the last time, the ball passes from the front and lower part through the chest to the upper back of the head, accelerating the swing speed of the ball. At this speed, the upper body leans back, forming a reverse arch shape, while inhaling.

4. Final push

The final force is the main part of throwing a solid ball. Whether the action is correct directly affects the initial velocity and throwing angle of the ball. The final forceful action is when the pre-swing is finished, hold the ball with both hands and actively swing it forward from the upper back to the upper front. The action characteristics at this time are kicking the legs, sending the hips forward, and exerting force on the waist and abdomen. Both arms swing forward with force and move the fingers and wrists forward, aiming to increase the whipping speed of the arms.

The above is the method of shot put strength training. Friends who want to practice shot put can try it. The editor himself has come into contact with shot put. If you want to throw a shot put, you must have strength and the correct method. It is difficult to play the shot put well without these two, so everyone should be careful and attentive in daily practice.