1
握球手势
拇指与食指相碰,成“黑桃”状握球,使靠近身体一侧的球面被手掌包裹,正向投掷方向的球面亮出,掌心不碰球,用掌根和手指紧握实心球。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/0b7b02087bf40ad1661be7145c2c11dfa8ecce4d?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
2
双脚前后开列成弓步,距离适中,双手握球自然下垂,弯腰低头使球停留在膝盖前侧
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/ca1349540923dd54d4cc879fda09b3de9d82488d?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
3
身体上抬至后仰,全身舒展拉伸,使球在身体后面,前脚在身体前面。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/6d81800a19d8bc3e3cb7263d898ba61ea9d3458d?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
4
投掷时,后脚先用力蹬地过度到腰部,腰部顺势用力还原供力给肩部,肩部向斜上方45度做鞭打发力。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/96dda144ad345982fccfc56507f431adcaef84fb?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
5
最后出手时手腕带动发力,以快为主,出手的路线成抛物线,角度约为42度左右。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/a2cc7cd98d1001e962ad34f8b30e7bec55e797b7?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
END
注意事项
正确的技术动作如同有把利刃,可以让你在练习中事半功倍。
实心球练习是要多注意腰部和肩部的准备活动,这两个部位特别容易拉伤