How can I improve the accuracy of my wrist? How can you improve the accuracy of your search question

The forearm muscles are composed of two groups of muscles, one is to flex the wrist joint, and the other is to extend the wrist joint. The training movements are mainly wrist curls and wrist turns. Rope reel with weights, pinch and grasp barbell plates, etc.

Here are a few specialized exercises to develop the muscles of the forearm. 1 Side curl Hold the dumbbell with both hands or one side (fist eye forward), the upper arm is close to the side of the body, hold the bell and bend it up to the front of the shoulder, and slowly lower it to restore. It mainly develops the extensor finger muscles of the forearm and the anterior muscles of the upper arm.

2 Hold the wrist curl Hold the barbell with both hands (palms facing down) at a shoulder-width distance and your upper arms close to your side. Bend the bar upwards and slowly lower it to the limit. The forearm muscles are always in a state of tension during the movement.

It mainly exercises the extensor muscles of the forearm and the lateral muscles of the upper arm. 3 Reverse wrist curl Sit at the end of the stool, hold the barbell with the palms of both hands upward, the grip distance is the same width as the shoulder, the forearm is attached to the enlarged leg, and the wrist is relaxed. Bend the bar upwards until you can't bend it anymore.

Then relax the reduction. This can be done with the forearm cushioned on a flat bench or with a dumbbell in one hand. Mainly exercise the forearm flexor muscles.

4 Back wrist curl Stand, hold the barbell behind the back (palm backwards), do wrist curl movements, the same effect as the reverse grip wrist curl, mainly exercise the forearm flexor muscles. Many bodybuilders enjoy this exercise because it creates a feeling of forced contraction. 5.

Ulnar wrist curl Open your feet back and forth, cross your waist with one hand, grasp one end of the dumbbell without bell piece with the other, and lower the other end with the wrist joint relaxed. Contract the ulnar muscles, using the wrist joint as the axis, and curl the dumbbell backwards and upwards until the triceps contract strongly, and then reduce it again. The ulnar muscles of the forearm are mainly developed, but also the triceps brachii.

6 Radial wrist curl The preparatory position is the same as 5, but the holding method is different, and the dumbbell hangs down in front of it. The arms should be fully extended when bent, avoiding elbow flexion as much as possible, borrowing peptide biceps strength. Mainly exercises flexural muscles.

7 Hand internal curl Sitting, holding one end of the dumbbell (or dumbbell) with the other hand supporting, holding the bell's forearm on a flat stool or inclined board. Do the inner and outer rotation of the hand. Increases the weight to perform quickly to improve the strength and agility of the forearm muscles.

8 Weight-bearing rope Stand up, hold the scroll in your hand, and forcefully roll up the hanging weight to control the restoration. First roll and then reverse roll, repeatedly. This exercise will make the forearm muscles stronger and stronger.

In addition, exercises such as pinching the grip strength machine and grasping the barbell plate are also effective ways to develop the forearm muscles. In short, when exercising the forearm muscles, no matter what method and angle are used, the forearm must be fixed and done strictly according to the action requirements, so that the forearm muscles are always in a state of tension during the action. Forearm muscle exercises are generally enough every three days.

When exercising, you can choose 2 to 3 movements according to your needs, practice three groups of each movement, and repeat each group 15-20 times. The weight should not be too heavy to avoid injury.

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Practice wrist strength. From easy to difficult, it is divided into:

1. Lifting heavy objects. You can usually do more exercises to lift things, which seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Refers to bench pushes. Do push-ups with ten fingers on the ground. This is the first step in building grip and wrist strength. The longer you stick to this link, the better the results.

3. Horizontal bar overhang. The longer the grip, the stronger the grip.

Fourth, roll "jack wrist". It's the way a friend on the first floor said. This method greatly improves the grip strength and can enhance the grip endurance of the hand, but it is quite laborious to exercise.

It must be consistent, and after each workout, you need to perform a thorough relaxation exercise on your forearms. The weight attached to the rope can be weighted to increase the strength. When the lifting weight is 5 kg, the rope is long and meters, and it can be rolled 2 times in one breath, and the right hand grip can crush ordinary teacups.

5. Hold your body with both hands on your side. Hold a bar perpendicular to the ground with both hands and lift your body parallel to the ground. At first sound, it sounds incredible, in fact, it is not difficult, when you can do 100 finger pushups in one breath, you will have the ability to do two-handed side grip lifts, the longer the exercise intensity, this method is to exercise the explosive power of the wrist.

Regardless of any of the above methods, according to their own conditions and environmental limitations, any one of them can be contacted for a period of time, you can enhance wrist strength, but if you want to achieve something, you must persevere from easy to difficult, three years a small success, nine years a large success.

Sit down and grab one or two dumbbells (one with both hands.) Don't be too heavy) with your arms on your lap and your palms up to grasp the dumbbells.

Then, using only the strength of your wrist, grasp the dumbbell and turn it in.

Just feel sour.

Stop when it hurts, that's pretty much it!

Squatting or sitting on a low bench to throw the ball with the strength of your wrist can practice both feel and wrist strength

Shoot with the right posture and wrist power.

Every day when you go home and walk, clench your fists and practice dumbbells.

If you are a school student, you can use the guardrail on the upper bed, grasp the guardrail with both hands, and then ,,, what kind of action do you do? You will. Then practice the backhand again.

With your palms facing up, hold the dumbbells and raise your hand bowl. Be careful not to use too heavy ones at first, and work your way up.

Lifting dumbbells is to train the forearms.

Sit flat on your body and place your hands on your knees. Let your hands relax with your entire arm pressed against your thighs and palms facing up.

Hold the dumbbells tightly and bend your wrists at a frequency of two seconds at a time, remembering not to move too fast. Too quickly will spread the force to the other muscles of the hand and will not be effective in exercising the wrist. Be careful to maximize the amplitude of each movement, and do not leave the arms off the thighs.

Choose dumbbells for the first workout according to your individual situation. The first time with 5kg. If you want to have an effect quickly, try to use your belly strength to the fullest every time you do it.

But then you may not even be able to hold the bowl the next day. The most scientific way is to do three sets, the first group does 10 minutes and then rests for 20 minutes, the second group also rests for 8 minutes and rests for 20 minutes, and the third group for 5 minutes. Just start doing one day and two days off.

After a week, you can try to do it every other day, and finally every day. The weight of the dumbbells can also be increased appropriately. Be careful not to try to get it quick, as you may strain your ligaments if you push too hard.

When playing, kill more, minimize the big arm kill, you can use the hook hand to lightly put some high balls, and the backhand kill although the accuracy is poor and it is not easy to cross the net, but practice the wrist hard, I use the backhand kill when I practice the wrist.

A general grip is fine.

If you have dumbbells, you can put your wrists on the platform, hang your wrists, hold dumbbells, twist up and down, and try to make your movements as large as possible.

If you don't think about injury.

Hold your forearms on a flat surface with weights and move them up and down with dumbbells, and don't lift your forearms.

If you get hurt, let's use a smaller weight, so let's try it.

Practice. Buy one of those pulling gym machines.

The advent of mechanical clocks has greatly improved the accuracy of clocks.

Is the pendulum clock good, have you studied science?

Practice more, practice the angle in front of the empty goal, don't be vigorous, just practice the angle, and then the angle of each shot is more tricky, and then increase the strength ......

In general, the positioning accuracy of areas with good signals is higher than that of areas with bad signals, but the key to restricting positioning accuracy should be the built-in module, which cannot be changed.

It seems that there is no way, and the received stars can be accurate to 10 meters.