How to train wrist strength, how to train wrist strength correctly?

You don't have wrist strength right now, and it's useless to do some useless shooting drills. That will only distort your shooting action and will also reduce your shooting percentage.

Therefore, you should do a good job of training first, and then pair it with some close-range shooting drills.

1. Equipment-free training: If you don't have the proper equipment at home, you can do push-up training. Instead of doing push-ups with the palms of your hands, you use your fists.

Find a soft cushion and put your fists on it, first quickly until you can no longer hold it up. Then rest for five minutes, during which the arms are properly relaxed, and then do another 20 as standard (you can also set it according to the actual situation: 10, 15), be sure to standard.

In this way, if you do one or two sets a day, your wrist strength can be improved.

Grip strength exercises:

Grip strength reflects the strength of a person's forearm and hand muscles and is an aspect of muscle strength throughout the body. A large grip indicates that the person has a strong ability to engage in fine wrist work, and at the same time plays an important role in the whole body movement. For example, when people are lifting, holding, pulling, pulling, twisting, moving and other activities, if the grip strength is strong, the completion of these activities is relatively smooth.

Therefore, physical fitness experts believe that grip strength is an important aspect that reflects people's survival and mobility.

The size of the grip is affected by three factors:

First, the flexor finger muscles produce force when they contract isotonically, which is called dynamic grip strength, which is the determining factor of grip strength.

The second is the force generated when the flexor finger muscles contract at equal length, which is called static muscle force. It can use force to maintain a certain posture of the fingers, and the small muscle groups maintain a joint force.

The third is the correct grip posture, which coordinates the small muscles of the hand that play a role in confrontation, coordination and fixation in the grip action.

Ways to strengthen your grip:

Grip strengthening exercises can start with the shoulder joint and focus on three aspects from top to bottom;

Exercise the biceps brachii of the upper arm by curling the arms; Exercise the wrist flexion and flexor muscles of the forearm through various elbow flexion and extension movements;

Strengthen the coordination and confrontation ability of hand muscles through wrist flexion and extension. Practice tools can be barbells, dumbbells, or other heavy objects.

1. Bounce force is a comprehensive embodiment of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility.

So we can't think that just by increasing the bounce, we can jump all the time. You must insist on stretching the tendons, ligaments, and muscles of all parts of your body every day, expand the range of motion of your joints, and at the same time, do all kinds of complex gymnastics that are conducive to improving body coordination. Movements should be accurate, graceful, forceful, and relaxing.

2. Strength training is best arranged and coached by a physical training coach.

If you train on your own, it is best to do heavy strength training 2 to 4 times a week, and you must pay attention to safety when training to avoid accidental injuries. The so-called heavy strength training is the use of barbells to carry out exercises with large loads. There are three types of most typical and commonly used:

Squat with weights, raise the bell, snatch. In conclusion, the higher the score of these exercises, the better your bounce will be.

As for the weight, number of sets, reps, movement specifications, etc., the principle of each exercise is:

1. Heavy strength training should be done at least twice a week, no more than four times, to give the body time to recover excessively, but it should be carried out for a long time without interruption.

2. It is best to arrange the above three practice methods for each class.

3. Pay attention to the technical action specifications of large strength training, and do not mess around.

4. Small strength training refers to the use of various comprehensive training equipment and dumbbells for training. The weight is lighter, and the number of sets and reps is higher. The aim is to improve muscle.

Use weights that work for you, or use dumbbells.

There are many kinds of wrist strength exercises, but really great wrist strength requires a lot of muscle groups to cooperate, and its own strength should also be large.

For ordinary people, practice arm strength sticks, move slowly, try to exert force on the wrist, and advanced exercise: hold the hand forward, hold the metal rod in the place, and exercise the wrist strength more.

Barbell wrist curl.

Dumbbell wrist curls.

Wet mop... Grasp the end of the wooden handle and lift the wet mop with wrist strength to start with less water.

Don't deliberately exercise your joints too much, it will hurt. Wish.

You can practice with dumbbells. Hold forward or backward, fix your arms in one place, hold the dumbbells with both hands, and do upward movements, so that each set of exercises is between 10 and 20, do six sets, and train like this every other day, and your wrist strength will be greatly improved after a month.

Doing push-ups is a simple and effective way to do it.

Buy a pair of two-kilogram dumbbells (depending on your ability, you can buy a heavy one) and hold the dumbbells with both hands while raising your arms parallel to the ground.

Then swing your wrist up and down, keeping your forearm and upper arm still.

The left and right hands are divided into eight groups 400 times a day, and each group is divided into one minute of rest time to increase the amount according to individual conditions.

You can try to use dumbbell exercises, you can also do push-ups, and you will definitely improve your wrist strength if you keep exercising.