Finger strength and wrist strength are insufficient, what is the best shooting position to use

If the strength of the fingers and wrists is insufficient, you can choose to go to the basket to wipe the cricket, and the action of the layup does not require so much strength of the wrists and fingers. You can also bend and stretch your arms directly to push it out, which does not rely on the strength of your wrists and fingers. But if you want to shoot with a high shooting percentage, you still have to work the strength of your wrists and fingers.

The strength of the wrist can be done more often, and the dumbbell can also practice the strength of the wrist.

Shooting is a method in which players use a variety of specialized and reasonable actions to throw the ball into the opponent's basket during the game. It is a means of scoring in basketball. Shooting is a key skill in basketball and the only means of scoring.

The offensive team uses various techniques and tactics to create more and better shooting opportunities and strive to score points; Defending teams aggressively are all about stopping the opponent from shooting and scoring. With the development of basketball, the improvement of athletes' height, physical fitness and technical level has promoted the continuous development of shooting technology: the shooting part is from low to high, the shooting speed is from slow to fast, there are more and more shooting methods, and the shooting rate is constantly improving.

Jump shot, use the strength of the waist, the shooting posture is not good or bad, and the shooting is comfortable...

Action method: The preparation posture for shooting is basically the same as the preparation posture for passing the ball in front of the chest with both hands, put the ball on the chest before shooting, look at the basket, the elbows hang down naturally, the feet are open before and after or left and right, the knees are slightly bent, and the center of gravity falls on the soles of the feet. When shooting, kick the ground with both feet, stretch your waist and abdomen, stretch your arms forward and up, turn your wrists outward at the same time, and press the ball slightly with your thumb to make the ball throw through the thumb, index finger, and middle finger.

After throwing the ball, the heel is lifted, and the legs, waist, and arms are naturally extended in the direction of the ball. Action points: The elbows should hang naturally, the hands should be evenly spread, the wrists should be turned out to pluck the ball, and the ankles, knees and hips should be stretched on the ground.

Human supplement 2009-10-06 09:23

Many people feel that their fingers and wrists are not strong enough, and if you want to play basketball well, you must strengthen the overall quality of training.

Strengthens your wrists.

1. Arm: The wrist is a part of an arm, and if you want to enhance the strength of the wrist, you must enhance the strength of the whole arm. The methods of exercising the arms include lifting dumbbells and pull-ups and push-ups, here we use the method of finger push-ups, and the method supplemented by dumbbells to exercise arm strength, and the specific methods of finger-ups are as follows.

2. Open ten fingers to do finger push-ups in a claw-like shape, ten in each group, divided into 3 or 5 groups, and the time interval between each group is one minute. In the interval of one minute, you can do some relaxation movements such as throwing your arms and expanding your chest.

3. Wrist: Sit flat, put your hands on your knees, palms facing up, hold dumbbells in your hands and do flexion exercises at a frequency of about two seconds, the specific hand movements are as shown in the figure, but put your hands on your knees instead. Be careful to maximize the range of movement and keep your arms off your thighs.

Use a weight that suits you (generally 2 kg), 15 reps per set, do 3 sets with your left and right hands, rest for a minute in between, and rub your fingers together to relax your wrists.

5. Use the grip device to exercise finger strength: As shown in the figure, I believe everyone has seen the grip device, and we use it to exercise the fingers. Each set of 20 reps, about two seconds each time, divided into 3 sets to do it, the interval is still one minute, move the fingers to relax.

6. This is a grip ball, this is not practiced according to the rules, you can hold a grip ball in your hand when you are usually fine, and pinch it with your left hand and pinch it with your right hand, a sharp weapon for exercising finger strength.

Here's a brief description of the shot.

1. The standard posture for shooting is: bend your knees, and hold the ball in both hands: use the hand you are most accustomed to holding under the ball, and the other hand is on the side, the arm is about 45 degrees upward, and the wrist is also bent.

2. Straighten the knee when throwing, borrow the strength of this leg, and then straighten the arm, borrow the strength of this arm, take away the hand used to support at the moment of shooting, rely on the wrist of the other hand to exert force, and then use the index finger, middle finger, ring finger to exert force, and the two thumbs are used to control the line of the ball.

Giving you a diagram of the shooting process that you can look at, except you don't have to jump when you first start learning.

Try to throw it, and if you feel that you need to exert force in that place, then you can practice these strengths.

Wrist strength: You can go and play badminton, badminton requires a lot of wrist strength.

Arm strength: You can do push-ups, 80 a day, you can start a little less, don't be afraid of getting tired.

Leg strength: You can run more, and the more you run, the more your leg strength will naturally rise.

Finger power: You don't need to practice much, the strength of the fingers is very, very small, almost none, and the index finger, middle finger and ring finger are just a pluck of the ball when sending it out, because if the ball is rotated backwards when thrown, the hit rate will be much greater.

Ways to build arm strength:

1. Wrist: the main grip strength, you can grasp several times empty-handed, to achieve the purpose of training, because this part of the muscle group is small, so you don't need to bear weight to achieve a certain intensity, generally use the number of times to make a demarcation, you can increase or decrease the number of times according to each person's different conditions, in principle, it will be sore, try to do it until it can no longer be done. Straighten your hands, relax immediately after making a fist, straighten your fingers, make a fist, relax again, and repeat.

2. Biceps: the orthographic mark of the sailor, the strength of the forging chain feels like a hill, the training of the biceps needs the assistance of equipment, if there is no dumbbell or the like, you can find any weight that can be grasped, or a bucket with one hand, repeat the action of lifting and putting down, the number of times varies from person to person, so that there is a feeling of soreness as the principle, the same about 12 times each time, repeat three sets of numbers, and rest for 1 minute in the middle.

3. Triceps: The general push-ups can be trained to the triceps, but this action will also train the pectoral muscles, where you only need to make a small change to concentrate on the triceps. After the standard push-up, reduce the distance between your hands to shoulder width or even shorter than shoulder space, so that the strength is concentrated on the triceps part of the reps for about 15 reps.

There are several common ways to aim and exert force in shooting

1. Shoot the basket with your index finger, and the main force is the index finger;

2. Use the index finger and middle finger to face the basket together, and the main force is the index finger and middle finger;

3. Use the middle finger to face the basket, and the main force is the middle finger;

4. It should be noted that the fingers on both sides of the main force finger should exert equal force, so that the trajectory of the ball is straight to the basket, and it will not be offset to the left and right.

For friends who like to play basketball, they are very interested in how to increase the strength of the shooting wrist. Because wrist strength is the basis for good or bad basketball, so how to increase wrist strength for shooting? Do those of you who like to play basketball know this?

1. Turn the wrist with weight.

Hang a sturdy rope from a horizontal bar or other horizontal bar. One end of the rope is tied to the barbell board (the weight of the barbell board depends on the practitioner's ability) and the other end is tied to a "T" shaped object on a hand-held object or other object that the rope can follow in the direction of rotation during rotation). During the exercise, the practitioner holds the object in his hand and pulls up the barbell board with the exercise rope only through the rotation of the wrist.

Then ask the practitioner to lower the lifted barbell at a constant speed, and to control the speed of the drop, not too fast, otherwise the effect of the exercise will not be achieved. This exercise is very helpful in improving wrist strength. It is worth mentioning that during the exercise, some practitioners pull up the barbell board with their arm pull-down method for the sake of laziness.

Coaches must be careful with this behavior.

2. Flat-arm weight-bearing wrists.

The practitioner sits on a stool with their feet shoulder-width apart and their arms bent on their knees so that the wrist joints hang just outside the knee joints and the wrist joints can go up and down. When practicing, lift the barbell. When doing wrist rotation or contraction exercises, it is required that other parts of the body cannot use force, and can only use wrist joints to do exercises.

Later in the practice, when wrist strength is insufficient, many practitioners habitually lift their feet or use their arms to recover. The coach must emphasize that these additional movements are not allowed.

3. Push-ups with opposite fingers.

Do the same preparatory movements as you normally would, but slightly change the position and direction of your palms. Put five fingers together and place your hands inward, the same width as your shoulders. At the same time, the palm of the hand must be empty and not touch the ground (but not ten fingers).

The rest of the exercises are the same as regular push-ups. This exercise improves the strength of the fingers and the flexibility of the wrist joints. It helps a lot, but for girls and practitioners of low arm strength, this exercise is relatively demanding.

Choose a barbell, grasp the center of the barbell with one hand, on the side of the body, hold the barbell tightly, activate the wrist joint, and lift the bar upward. Then play it back slowly, keep your arms naturally straight during the movement, don't bend your elbows, and you need to keep exercising for a long time to achieve the effect.

Flat-arm weight-bearing wrists, sit on a stool, feet shoulder-width apart, hold the barbell to do extra-fan or wrist movements, weight-bearing wrist pull-ups, finger-to-finger push-ups, standing wrists into fists, hands raised in front of them, in a standing palm posture, ten fingers open.

To practice shooting more, do 100 push-ups a day, exercise the strength of your fingers, the shooting posture must be standard, three 90 degrees must be in place, you must press your wrist when shooting, and your elbow should be higher than your eyes when shooting.