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id="p00vak9x" class="main-left"> <div id="p00vak9x" class="article"> <script type="text/javascript">s("title_top");</script> <h1 class="title">鉛球?qū)ｍ椓α坑柧?/h1> <div id="p00vak9x" class="info"> <span id="p00vak9x" class="time">時間：2022-03-17 15:55:53 </span> <span id="p00vak9x" class="sm_after_time"></span> <span id="p00vak9x" class="source"><a target="_blank" href="http://www.chongqingyoujia.com/yundong/" title="運動">運動</a></span> <span id="p00vak9x" class="source"><a target="_blank" href="http://www.chongqingyoujia.com/usr/login.html" title="我要投稿">我要投稿</a></span> </div> <script type="text/javascript">s("content_top");</script> <div id="p00vak9x" class="content"> <div id="p00vak9x" class="excellent_articles_box"> <ul> <li id="p00vak9x" class="excellent_articles_title">相關(guān)推薦</li> </ul> </div> <p>鉛球?qū)ｍ椓α坑柧?/p><p>　　鉛球?qū)ｍ椝刭|(zhì)主要包括專項力量、專項速度、動作速度以及專項耐力等。其中最主要的是專項力量，專項力量的最大的特點是爆發(fā)力，爆發(fā)力取決于速度和力量的結(jié)合。那么，鉛球?qū)ｍ椓α坑柧毞椒ㄓ心男┠兀肯旅嫘【巵砀嬖V大家吧！</p><p style="text-align: center;"><img loading="lazy" src="https://p.9136.com/00/l/c7a6c7f206_5fbf7eb28ed91.jpg" alt="鉛球?qū)ｍ椓α坑柧?/></p><p>　　推鉛球核心力量在于發(fā)展運動員手臂和手指的屈肌肌群、肱三頭肌、肘肌、三角肌后部、胸大肌、背闊肌、腹斜肌、伸腕等肌群。</p><p><strong>　　1、動力性練習</strong></p><p>　　動力性練習把專項力量與技術(shù)訓練結(jié)合起來。下面是一組動力性訓練的組合：</p><p>　　a：斜仰臥起坐20x3組</p><p>　　b：臥推10x3組</p><p>　　c：雙腿負重屈伸：20x3組</p><p>　　d：雙臂負重上舉：20x3組</p><p>　　e：肋木舉腿：12x3組</p><p>　　f：60米加速跑4組</p><p>　�。ㄟ@組合練習負荷小，不易疲勞，可重復使用）</p><p><strong>　　2、爆發(fā)性力量練習</strong></p><p>　　爆發(fā)性力量練習目的是把爆發(fā)力訓練與鉛球的技術(shù)訓練相互結(jié)合起來。下面是一組爆發(fā)性利郎訓練的組合：</p><p>　　a：抓舉不同重量的鉛球</p><p>　　b：連續(xù)蛙跳</p><p>　　c：用不同重量的杠鈴快速斜推，前推。</p><p>　　d：用橡皮帶做鉛球扔球動作。</p><p>　　e：用不同重量的杠鈴快速蹲舉杠鈴</p><p><strong>　　3、腰腹力量性練習</strong></p><p>　　a：負重俯臥挺身法</p><p>　　b：負重杠鈴轉(zhuǎn)身發(fā)（將杠鈴背在肩上左右扭身）</p><p>　　c：杠鈴片扭身法</p><p>　　d：兩頭起</p><p>　　注意：在練習鉛球力量的時候注意運動負荷的情況，采用隔天交替符合的訓練方法。</p><p>　　簡單的說就是不能天天都是力量訓練。</p><script>s("content_relate");</script><p>【鉛球?qū)ｍ椓α坑柧殹肯嚓P(guān)文章：</p><p><a target="_blank" href="http://www.chongqingyoujia.com/yundong/173825.html" 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