What are the javelin training methods? How many teaching steps are there?

Develop the flexibility and flexibility of the upper limb shoulder strap and increase the upper limb strength ① supine arm flexion and extension

② Push the bench behind the neck (push it down slowly and push it up quickly) ③ Push it down at the front of the straight arm in supine position (put your hands on the back of the stool and pull up the barbell) ④ Lie on your back and fly on your stomach.

⑤ Load-bearing pull-ups are upward.

⑥ Turn the shoulder shaft when getting off the bridge.

⑦ flexion and extension of the posterior cervical arm.

⑧ Straight arm winding

Pet-name ruby straight arm press forward.

The weight of the above exercises can be appropriately reduced by about 50%. 2-3 groups ×8- 12 times lower limb muscles and trunk muscles.

② Load-bearing squat jump

(3) March with arrows and jump with bows and arrows.

④ Load your heels (jump) ⑤ Load on the bench, or exchange legs on the steps.

6. Weight-bearing leapfrog, multi-stage jump

⑦ Bearing inner ring

⑧ Lateral buckling of bearing body

Pet-name ruby lying on the side (fixed legs, goat lying on the side with body lateral force.

Attending: lifting the bell from both ends (1 1) to whip one side is more intense, and the number of groups is 6- 10 × 1-3 times less. In order to prevent shoulder and elbow injuries, we should do more weight-bearing arm rotation strength exercises, which account for a large proportion in special training. You can arrange 3-5 times a week by yourself and set the training method for developing explosive power special technology.

Javelin techniques are divided into run-up (throwing step and pre-run) and final exertion. In order to organically link the two stages, it is necessary to properly decompose and connect the technology (javelin) to improve the javelin performance quickly. 1 Do the throwing step with bare hands. In the last step, the right foot bends backwards, with toes pointing forward. The right left foot falls in front of the body, and the center of gravity is on the right foot and right arm. The left arm bends in front of the body, and the left foot and upper body exceed the shape of the instrument. The upper body faces backwards on an inclined plane, and the back can't be observed at the rear. This technique is the same as holding a gun. Make the final cross transition with bare hands. -70? The straight leg and the left leg are slightly flexed to keep the center of gravity stable, and the upper body maintains the inclined posture as mentioned above. The center of gravity of the lower limbs moves to the right foot and left leg in the forward posture shown in 1. (3) Make a throwing step with bare hands (forming technical stereotypes): one step, swing your right foot forward, two steps, swing your left foot forward, then pull out your gun, three or four steps, cross and land in the air to form "1" potential five, and finally exert your strength. During the throwing step, the lower limbs have been overtaking the instrument.

The above exercises can be repeated. On the basis of correct body posture, you can practice javelin tip with a gun. The smaller the angle between the forearm and the javelin, the better. In the throwing step, the javelin tip leans slightly to the right. Throwing step practice can run 5-7 steps up or 3-4 steps up. Step10-15m. Practice the stabilization technique repeatedly, so that the arm freezes and the body does not swing. 4. Master the in-situ technique of javelin throwing final effort. 5. Jogging javelin throwing practice. 6. Javelin running practice. 7. Throwing step formation 1 step, 2 steps and 34 steps (jumping and crossing). 5. Throw a gun to form a concept. Qualitative attachment: at first, hold the gun on your right shoulder, put your left hand on your side and touch the ground with your right foot. "1" The right leg swings straight forward and touches the ground. When the body (upper body) is facing the right side and the eyes are always facing the throwing direction "2", the upper body should be behind the lower limbs, and the center of gravity should move to the right foot. The right arm swings in front of the left leg to complete the javelin throwing action, and the wrist rotates inward, with the gun tip slightly to the right. "3, 4" jumps and crosses are completed, with the right leg in the back, slightly flexed, the left leg in front, and the sole of the foot on the ground, forming the final strength, which is beneficial to the pedaling posture. "5" Finally, use the whole body to coordinate efforts to form a boom "whip" and put the gun at a suitable angle (30-35? Angle) makes the gun rotate clockwise. In the throwing step, the lower limbs always surpass the instrument and are gradually accelerating to obtain the maximum strength. At the final exertion, turn the hips and shoulders so that the upper body faces the throwing direction, forming the final exertion angle. Javelin Week Training Plan; On Monday, strength training; Squat 100- 150 kg, half squat 200- 150 kg, with fewer times and more groups. 2-5 times× 8-15 group develops explosive force. Throwing the kettle bell for 20-30k g 10- 15 groups× 2-5 times of straight leg hard pulling100-/20kg-5-6 groups× 4-8 times of bench press100-/kloc-0. Explosive strength exercise, aerial somersault 120- 150kg, 3-4 groups× 5-6 snatch (high grab) 70-80kg, 4-5 groups× 2-3 neck push 50-60kg, 8 groups×10 load. Easy, coordinated and flexible exercises, prone pull 90- 100 kg, 2-3 groups×10 times, flying birds circling with weight, 4-5 groups×10-15 times, huber side pull 4-5 groups× 8-/kloc-. ) 3-4 groups × 10-20 times Friday special technical practice with guns, run-up, seven steps, throwing guns, feeling the throwing action ×8 times 30-meter gun running stride ×6 times to make the second sign line, and the seven steps are just stepping on the sign line with your left foot ×6 times of continuous running. Rest on Saturday and Sunday

Powerful exercises ① Squat ② Throw javelin with heavy objects (dumbbells, hanging bags), and finally exert yourself; (3) bend the arm with a heavy object on the bracket and make a final effort; Twist the forearm when throwing javelin; Do sit-ups and lateral positions with pommel horse and purlin, and practice rectus abdominis and trapezius muscle (or load-bearing); ⑤ Neck flexion and extension (using weight plate or small barbell). Do straight arm pull-ups (or press straight arm forward on your back) ⑦ Hard straight leg pull ⑧ Side bending and side pulling (bell lifting) ⑨ Leg lifting (on the bell lifting frame) ⑾ Bell throwing flexibility exercise: ① Turn your back to the wood, and grab the wooden shoulder with your hands close to your body.

(2) Face the purlin, press the shoulder, bridge the body, bend or turn (holding a bell or a heavy object) or bend the back in circles, (5) turn the shoulder with a javelin, (7) pull the shoulder with a pair of back opponents, (7) hold the purlin, swing your legs left and right, and hold the ribs with one arm for gun throwing practice.