投掷教学中力量素质的练习方法-跑酷街投掷教学中力量素质的练习方法
江苏省邳州市宿羊山高级中学&nbsp魏超&nbsp221354&nbsp&nbspweichao750712@163.com

发展力量和协调性,增强上、下肢和腰部肌肉力量,特别增强肩带力量,是投掷教学的主要任务之一,要完成这一任务,首先选择有效的练习方法。
1、发展上肢力量
○1俯卧撑屈伸
方法:两手撑在大约50cm的器械(如低跳箱、椅、登或台阶、土坡等)上,与肩同宽,两脚并拢伸直在高器械大约1m处,全身挺直成斜俯卧姿势。做时两臂尽量弯曲,肘高于臂部,胸部接触支撑面后用力撑起,还原成开始姿势。
要求:两手撑地手指相对,伸臂用力要快。
○2双手用力推墙壁
方法:面对墙壁,距离约1m,两脚前后开立,两手指相对撑于墙壁上。
要求:两臂弯曲并猛力推墙,身体自然后退。两手推墙时,由手掌迅速过渡到指尖用力。
2、增强臂、肩带、胸部及躯干的力量
手持哑铃练习(5kg哑铃)
方法:○1两脚左右开立,两手屈臂持哑铃于肩上,连续快速向上方推举;○2自然站立,两手持哑铃前平举向两侧做摆振阔胸练习;○3两脚前后开力,两手持哑铃于头后,向斜上方振举○4两脚前后开立,右手持哑铃做引转“满弓”的练习;○5两脚左右开立,两手持哑铃于体侧,右臂向上提拉,同时上体向左侧屈,左右交替进行;○6两脚前后开立,两手屈臂持哑铃于胸前,连续快速向前上方推举。
3、发展腰腹肌力量&nbsp
轻杠铃练习
○1双手持轻杠铃垂于体前,两脚左右开立,做转体运动,同样姿势做腹背运动。
○2两脚左右开立,肩负轻杠铃做转体、体侧屈、单腿下蹲后,再展体、蹲起、蹲跳等练习。
○3两脚左右开立,连续推举轻杠铃,仰卧推举、斜仰卧推举杠铃。&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp
4、增加手指和上肢的力量,发展身体协调性
抛接沙袋练习
○1双人抛接:上步体前抛接。方法:两人面对站立,相隔两到三米,甲用手将沙袋由下至上向右后下方绕摆一周至体前,向乙的右肩上方抛去。抛的同时,后脚向前上一步,乙右手接袋后,顺沙袋力量,也向右后方绕摆一周,至体前时,再向甲的右肩抛去,抛时后脚也上一步。
○2集体抛接,方法与双人相同,练习时,可根据人数多少,站成圆圈或两列横队(面对面)互相抛接。
5、发展快速力量,特别是手臂、腰腹肌和腿部的力量
单手或双手推、抛实心球练习
○1双手向前推实心球,两脚前后开立成半蹲,两手持球于胸前,肘部抬起稍底与肩,将球向前上方推出,推出时手用力拨球。
要求:推球时两腿用力蹬地,上体伸展,上、下肢配合协调。
○2原地侧向推实心球。(动作技术同铅球)
要求:体会下肢用力的动作。
○3双手持实心球举起向下抛球。
○4双手向后抛实心球:两脚左右开立成半蹲,两手持球体前屈,然后用力将球向后上方抛出,抛球时两腿用力蹬地,上体抬起后仰,同时两臂伸直挥臂。
○5双手头后向前抛球,两脚前后开立,重心落在后腿上,两手持球于头后,上体尽量后屈,然后用力将球由后向前抛出。
○6持球仰卧或俯卧练习,练习者仰卧或俯卧在跳箱上,双手持实心球。
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