How to push the shot put

Shot put is a common sport in life, but many friends do not use shot put when exercising. However, among many fitness equipment, shot put can help us exercise our arm strength very well. However, when pushing the shot put, you also need to follow certain rules and cannot throw it casually, otherwise it will easily hurt yourself. So how to push the shot put?

Back to the original place

Turn your back to the throwing direction, turn your torso and shoulder girdle to the right, lean your upper body forward (depending on your leg strength), put your weight on your right leg, extend your left arm and shoulder forward and slightly inward. The pushing action is the same as the technical part.

Preparatory posture before sliding

Do one or two pre-swings before sliding. During the pre-swing, bend your left leg naturally, swing your thigh upward steadily with force, straighten your right leg, and bend your upper body forward. Bend your left arm slightly and extend it forward or let it hang down and slightly inward, keeping your head and back in a straight line.

High Posture

After holding the ball, stand with your back to the throwing direction inside the circle near the back edge, with your feet front and back, about 20-30 cm apart, with the right toe close to the inner edge of the throwing circle (the foot can also be turned slightly inward), the left leg behind and naturally bent with the sole or toes of the foot touching the ground, the upper body upright and relaxed, the left arm naturally raised, and the weight falling on the straight right leg.

Low posture

Holding the ball, stand with your back to the throwing direction, near the back edge of the circle, with your feet about 50-60 cm apart (depending on your height and the degree of squatting). The left foot is behind, with the forefoot or toes touching the ground, and the right toe close to the circle pointing in the opposite direction of throwing (the foot can also be slightly turned inward). Let your left arm hang naturally, your left shoulder slightly inward, your legs bent, and your upper body bent forward.

9 Push Technology

edit

★Methods:

★Freehand sliding practice outside the circle:

Swinging leg swing exercise: Hold a fixed object or a partner's hand at shoulder height with your left hand. When the left leg is retracted and approaches the right leg, it is quickly swung toward the toeboard.

The method is the same as above, but before the left leg swings in the throwing direction, the body's center of gravity moves slightly backward, then the left leg swings and the right leg extends to push the body in the throwing direction.

Exercise to stretch your right leg: Stand upright with your legs forward and back (feet shoulder-width apart), with your body weight between your legs. Bend your upper body slightly forward. From this position, quickly draw your calves under your center of gravity to bear your body weight and maintain balance. When the right foot is brought under the center of gravity and is about to touch the ground, the left leg quickly steps back to form the final posture before exerting force.

Freehand sliding exercise: Stand tall, swing your legs to a certain height, and while recovering, gradually bend your right leg to lower your center of gravity. When the left leg is pulled back close to the right leg, bend the knees and curl up the body. After the body is stable, immediately start sliding. After becoming proficient in the movement, you can perform continuous sliding.

★Sliding with a lighter shot put: In teaching practice, although students have initially mastered the technique of sliding with bare hands, it is often difficult to complete the task after holding the ball because of the certain weight it carries. In order to ensure the coordination of the movements, you can use a lighter shot put when you start sliding with the ball, and then gradually increase the weight.

Sliding shot put: Sliding shot put is performed on the basis of preliminary mastery of sliding and final force.

★Final effort

At the end of the slide, the right foot touches the ground before the left foot. After the right foot touches the ground, the right leg actively extends, pushing the right hip to rotate in the direction of throwing. The upper body is gradually lifted during rotation, while the trunk muscles are actively contracted. The left arm and left shoulder are higher than the right shoulder, and the shot put is kept as low as possible, with most of the weight still on the bent and compressed right leg.

Extend your right leg, further pushing your right hip in the direction of the throw, and push the ball out with your right arm quickly and powerfully. When the shot put is about to be released, turn the wrist slightly inward and flex it at the same time, then pull the ball out quickly and forcefully so that the shot put leaves the fingers.

After the shot put leaves the body, bend or exchange the legs to lower the center of gravity, cushion the forward momentum, maintain body balance, and avoid going out of the circle and committing a foul.

★In the specific teaching steps of sliding shot put, first, you need to repeatedly practice the coordinated movements of extending the right leg and supporting the left leg after sliding, to solve the connection between sliding and pushing the ball, and secondly, use a lighter shot put to perform sliding and pushing the ball outside the circle.

The above is an introduction on how to do shot put. I hope that friends who like shot put can master some key points of shot put so as to achieve the effect of physical exercise. If you rely on some wrong methods, it will not only fail to achieve the purpose of physical exercise, but may also cause some damage to our body.