近几年，考生选报中考体育投掷实心球的项目较多，但大多数考生技术动作掌握不是很好,投掷用力顺序不当,导致球出手后没有远度和高度。本报为此请来了男子标枪亚洲冠军李荣祥，为考生讲解投掷实心球的动作要领。

In recent years，The examinee choose exam for throwing the project proves more sports，But most of the candidates technical movement master is not very good,Throwing the improper order,Cause the ball after shots no far degrees and height。This newspaper called in the men's javelin for Asian champions LiRongXiang，For the examinee explain throwing proves behavioral essentials。

　　投掷实心球讲究动作的综合领悟。这个项目看起来简单，但出球的高度、角度、发力点不同，结果就会有很大差异。“需要反复多次练习，用心揣摩动作要领，同时还可以辅助训练手臂力量和腰腹力量。投掷实心球是全身的协调发力，不单单是臂力的大小。”李荣祥说。

Throwing the comprehensive understanding proves exquisite action。This project look simple，But the height of the ball、Angle、Swimmer different，The results will have very big difference。“Need to repeated practice，'heart behavioral essentials，At the same time also can assist training arm strength and waist and abdomen power。The coordination of the whole body is throwing proves the strength，Not only is the size of the arm strength。”LiRongXiang said。

　　问题一：正确的准备姿势是怎样的？ Problem a：Preparation right posture is what kind of？

　　首先是持球，五指自然分开，两手形成半球状“包裹”在实心球的后侧下方，用指根以上部位触球，掌心空出，两手大拇指相对成“八”字，左右食指、中指相对成“八”字，小指护于实心球底部。“球是捧着的，不要把它抓得很紧，两只手不要分太开，也不要拇指交叉，只是很自然地捧着。”李荣祥说。投掷实心球是双手同时用力的的投掷项目，要求双手用力要均衡，出手速度要快，才能取得好的成绩。

First is holding，Five fingers nature separate，His hands becomes a ball“package”In the rear proves below，With show the root ball over parts，Palm empty，Thumb relative into his hands“eight”word，Index finger around、Middle finger relative into“eight”word，The little finger in the bottom proves。“Ball is holding the，Don't hold it tight，Two hands don't points too open，Don't cross the thumb，Just naturally holding。”LiRongXiang said。Throwing is hands and force proves the throwing project，Request the strength should be balanced with both hands，Make moves faster，To get good grades。

　　另一个“稳度”即站稳位置。站位的正确与否将直接影响技术的发挥，因此站位要正确。两脚前后站位，两脚与肩同宽，前脚抵在投掷线或者稍靠后，后脚离前脚大概一脚半的距离，身体重心在预加速前在两脚间。李荣祥建议考生在考试时左脚离投掷线大约50厘米：“这样可以让身体有个缓冲，以免右脚上前踩到线导致犯规，成绩无效。”

another“Stability degree”Namely hold position。The correct position or not will directly affect the full play of the technology，So stance to correct。Before and after two feet stance，Two feet apart，Your front foot is in throwing line or slightly after depend，From your front foot about a foot and a half feet distance，Body weight in the acceleration in between two feet before。LiRongXiang suggested that the examinee in the exam from throwing his left foot line about 50 centimeters：“This can make the body have a buffer，To avoid stepping on his right foot forward to foul line，Result is invalid。”

　　问题二：投掷实心球如何发力？ Problem two：Throwing proves how to send force？

　　“要想投得远，就要学会运用身体的每一个关节。”李荣祥说，“将各个部位的力量融合到一起，而不是局部发力，比如光用手的力量，是投不远的。”

“Want to throw far，Will learn to use the body of each joint。”LiRongXiang said，“The power of each place will converge，Rather than local send force，Such as the power of light by hand，Is not for。”

　　将球握好后，双臂伸直放松，身体重心后移，同时髋关节向前送，腰腹充分展开，胸部前挺，肩关节尽可能后伸，手臂在发力前应向头后远端送，以加大做功距离。肘关节稍弯曲放松。两脚支撑要牢固的同时要分好距离。

Will hold the ball after，Arms unbend relax，Body gravity moved，At the same time hip send forward，Lumbar abdomen fully extended，Before chest a，After the shoulder out as much as possible，The arm with the power to be head after the far end send，To increase the distance from doing work。Elbow slightly curved relax。Two feet support to tie and at the same time points good distance。

　　李荣祥说，在做准备姿势时，左脚前膝盖要微微弯曲，便于腿部发力。蹬地发力时积极向前送髋、上体向前送，迅速收腹。在发力前胸部充分前挺，抬头向上看。

LiRongXiang said，To prepare in posture，Before his left foot knee to bend slightly，Facilitate the leg hair force。To actively push forward with the power to hip、Torsos forward to send，Quickly accept stomach。In the hair before a chest full force before，Looked up, too。

　　两臂特别是小臂快速挥动将实心球从头的上方“鞭打”出，从“甩腰”开始，以肩关节为轴，用胸带动大臂，大臂带动小臂将球甩出。

Two arms especially forearm as fast on the top of the wave will from proves“whipped”the，from“Jilt waist”Began to，For shaft to shoulder，Driving with chest big arms，Arm ball throw drive forearm。

　　抛球时，应当将球往上前方举，理论上来讲是45度抛物线。但是实际投掷中根据个人力量大小来调整。

When the ball，The ball ahead shall be lifted up，Theoretically is 45 degrees parabola。But the actual throwing in personal power to adjust according to size。

问题三：备考时间紧，有什么突击方法？ Problem three：Preparing for the time tight，What is the assault method？

　　距离体育中考的时间越来越紧，考生的练习时间不够充裕，鉴于此，李荣祥推荐了几种突击练习方法。

Distance of time getting tight sports tests，The examinee of practice time enough plenty，In view of this，LiRongXiang recommended several assault practice。

　　首先是徒手模仿练习。“多做抬头预摆练习，摆到头后最大值，将肩关节充分拉开，使下肢超越躯干、躯干（胸部）超越上肢。”李荣祥说。

First is unarmed imitate practice。“Do put up the practice，After a round the maximum，The shoulder will fully open，Make lower limb beyond torso、torso（chest）Beyond the upper limbs。”LiRongXiang said。

　　考生还应多做一些实战训练，多投球。“如果想增加爆发力，就交替使用1公斤和2公斤的球，轻的球主要是练习爆发力，重的球是练习力量。”李荣祥建议考生再多做一些原地向上抛球。“这有助于体会全身协调力。”

The examinee should also do something more practical training，Pitching more。“If want to increase the explosive force，Will the alternate use 1 kg and 2 kg of the ball，The goal is to practice the main light explosive，Heavy ball is to practice the power。”LiRongXiang suggested that the examinee to do some place the ball up。“This helps to understand the whole body coordinate force。”

　　平时在家里，家长还可以帮助考生拉拉肩，考生也可以拿大瓶可乐（1.25升）当球，做些上肢举摆动作，但不要把它投出去。“一般做四组，每组十次。太多的话反而适得其反。”李荣祥说，“临近考试，我们要让肌肉保持一点弹性。”

At ordinary times in the home，Parents can also help examinee labradors shoulder，The examinee can also bearing a bottle of coke（1.25 liters）When the ball，Do some upper limb for a movement，But don't cast it out。“General do four groups，Each group of ten times。Too much but just the opposite。”LiRongXiang said，“Near the exam，We want to make muscle remain a little flexibility。”