In some campus sports meets or large-scale sports competitions, we will find that there is such an event as throwing a medicine ball. How far a medicine ball can be thrown has a lot to do with the strength of your arms. So we need to build arm strength to improve our medicine ball throwing performance. So how do you think medicine balls can train arm strength? Let’s go take a look below!
1. Holding and dribbling
How to hold the ball: The ten fingers of both hands are naturally separated and the ball is placed on the support of both hands. The ring fingers and middle fingers of both hands The thumb, ring finger and little finger of the right hand are placed on both sides of the ball to clamp it (for boys, the two ring fingers are touching, and for girls, the distance between the two ring fingers is 1-2 cm), and the two thumbs are wrapped around the back and top of the ball to form an "eight" words to keep the ball stable. After holding the ball, place your hands loosely in front of and below the body. This can save energy and increase the shaking force during the pre-swing. Pay attention when holding the ball and dribbling: the blood pressure bulb should be held firmly, and the muscles of both arms should be relaxed; blood is flowing in the posture The whole process can control the ball well and help make full use of the energy of the arms, fingers and wrists.
2. Preparation posture
Set your feet forward, backward, left and right, with the front foot about 20-30 cm away from the throwing line, about a foot board apart from the front and rear feet, and half a foot apart from the left foot and right foot. With your feet and heels slightly off the ground, dribble with both hands, relax your body muscles, center your weight in the middle of your feet, and look up with your eyes.
3. Pre-swing
Pre-swing is to create good conditions for the final hard increase of the initial speed of the solid ball. The frequency of pre-swing depends on the person, usually one to two times. When the final During a pre-swing, the ball passes directly below the chest and ends behind the head, accelerating the swing speed of the ball. At this speed, the upper body leans back, the body forms a reverse shape, and the body breathes at the same time.
4. Final effort
Final effort is the key stage of throwing a solid ball. Whether the posture is appropriate will directly affect the initial velocity of the ball and the angle of throwing the ball. The final force action is when the pre-swing is completed, hold the ball with both hands and actively swing from the back to the front. The posture characteristics at this time are to extend the legs, raise the hips, shake the waist and abdomen with force, and swing the arms forward with force and move forward. Fingers and wrists, working to increase the arm's lashing speed.