投掷实心球是通过脚、腿、躯干和手臂的完整协调用力来完成的动作过程,重点在于腰腹肌和爆发力的练习。为了使实心球掷得更远,下面列举几项有效的练习方法。 1.双臂拉户,练习背力和柔韧性。 练习者背对肋木(形似梯子),左腿在前、右腿在后蹲立,两手握肋木同肩高,两脚蹬直的同时,向前挺髋→挺胸→两臂拉肩至臂伸直。多次重复。要求右腿蹬伸向前挺髋,右脚靠 Throwing the solid ball is done through the complete coordination of the feet, legs, torso and arm. The emphasis is on the practice of lumbar and explosive power. In order to throw the solid ball further, here are a few examples of effective practice methods. Pull arms with both arms, practice back force and flexibility. Practitioners back to the ribs (shaped like a ladder), left leg in the front, the right leg squatting in the back, both hands holding ribs with shoulder height, both feet straight at the same time, the forward straight hip → chest → arms shoulder to arm Straighten. Repeat many times. Requires right leg pedal stretch to the front of the hip, right foot by