1. You can do finger push-ups (in fact, it is similar to push-ups, except that you hold the ground with your palm and your movements should be standard. When you practice to a certain extent, raise the mat.
2. If the equipment allows, you can also catch the shot put with one hand (in the bunker, you can catch the shot put quickly with one hand, which is about 10cm high, and then release it to continue, 20-30 times as a group, and do 3-4 groups at a time. You can start with 3kg at first and gradually increase it later)
Pay attention to relax after finishing, and relax your arms and fingers. If you eat, eat more protein.
Reflective ability:
In fact, a person's reflective ability can almost be said to be "born", just like IQ and EQ, but it can still be improved through training.
First of all, you should be quite focused, and then your physical fitness. See if your actions can keep up with your nerves. You can do more starting exercises to avoid multi-person passing (4-5 people form a circle, each person has a ball, you are in the circle, one of them calls you and passes it to you immediately, so you should catch it immediately. Passing the ball can't be regular, and it can't have a training effect. Can't many people pass at the same time, it will hit people).
Question 2: How to improve the flexibility and strength of hands and fingers? As for fingers, you can't force them. It's natural ... if you want to make your fingers agile, I think you're just a little tired of doing more for others. Personally, I think this is better. Please accept it.
Question 3: How to increase the strength of fingers? It's also a good idea to buy a grip device, or practice grip strength with an elastic ball, and do push-ups with finger support. Fitness balls (that is, two or three things that you see the old man spinning in his hand) can help you practice finger flexibility.
On the other hand, don't just practice your fingers, you also need to practice the strength of your wrist and the whole arm. Only when the comprehensive strength is improved can it be effective. There is also a simple wrist strength method: there is a short stick with a rope hanging on it. People sit down normally, put their wrists on their knees, tighten the weight with the strength of their fingers and wrists, and slowly put it down.
Question 4: How to increase the strength of hands? Improve grip strength
To improve grip strength, we should practice forearm.
Strong forearm muscles are not only conducive to the perfection of bodybuilding, but also to the improvement of grip strength, support and the ability to complete various training movements, which is of great help to the strength growth of muscles in various parts of the body. However, many bodybuilders often ignore the exercise of forearm muscles, because they feel that the forearm muscles have been exercised together when practicing muscles in other parts. This view is one-sided, and forearm muscles must be specially trained to develop.
Forearm muscles are composed of two groups of muscles, one is wrist flexion and the other is wrist extension. Muscles are small and numerous, and their functions are complex. The training movements are mainly wrist flexion and wrist rotation. Load-bearing rope winding, grasping barbell pieces and so on. Here are some special exercises to develop forearm muscles.
1. Lateral bending lift
Hold the dumbbell with both hands or one hand (the fist eye is forward), the upper arm is close to the body, bend the bell up to the shoulder, and slowly put it down to recover. Mainly develop forearm extensor muscles, and develop upper arm anterior muscles at the same time.
2. Forehand wrist flexion
Hold the barbell with both hands (palm down), the grip distance is shoulder width, and the upper arm is close to the body side. Bend the barbell upward, lift it to the limit, and then slowly lower it to recover. During exercise, the forearm muscles are always in a state of tension and exertion. Mainly exercise the extensor muscles of forearm and the lateral muscles of upper arm.
Step 3: Bend the wrist after holding.
Sit at the end of the stool, hold the barbell with the palms of both hands up, the grip distance is shoulder width, the forearm is attached to the enlarged leg, and the wrist is relaxed. Bend the barbell up hard until it can't bend any more. Then relax and recover. This action can put the forearm on a flat stool or hold a dumbbell in one hand. Mainly exercise forearm flexors.
4. Wrist bends behind your back
Stand, hold the barbell behind your back (palm backward), and do wrist bending. Like wrist bending, you mainly exercise forearm flexors. Many bodybuilders like to use this exercise because it can produce a feeling of forced contraction.
5. Wrist flexion on ulnar side
Open your feet back and forth, with one hand akimbo, grab one end of the combined dumbbell without the weight plate with the other hand, and the other end droops backward, relaxing your wrist. The ulnar muscle group contracts, with the wrist joint as the axis, bend the dumbbell backwards and upwards until the triceps brachii contracts strongly, and do it again. It mainly develops the ulnar muscle group of forearm and triceps brachii.
6. Radial wrist flexion
The preparation posture is the same as 5, but the method is different. Before that, the dumbbell hangs down. When bending, the arm should be completely straight, try to avoid elbow flexion, and borrow the strength of peptide biceps. Mainly exercise flexors.
7. Hand rotation and bending
Sitting posture: one hand holds one end of dumbbell (or dumbbell), the other hand supports it, and the forearm of the bell holder is attached to the bench or sloping board. Do the internal and external rotation of the hand. You can improve the strength and sensitivity of forearm muscles by increasing weight.
8. Bearing rope
Stand, hold the scroll in hand, forcibly roll up the suspended heavy objects, and restore them in a controlled way. Roll forward and then back. Repeat. This exercise can make the forearm muscles stronger and stronger. In addition, grasping the racket and barbell is also an effective way to develop forearm muscles.
In short, when exercising forearm muscles, no matter what method and angle are used, the forearm must be fixed in strict accordance with the action requirements and done well, so that the forearm muscles are always in a state of tension and exertion during the action. Forearm muscle exercise is usually enough once every three days. When exercising, you can choose 2-3 movements as needed, and practice three groups for each movement, and each group repeats 15-20 times. Don't be too heavy to avoid injury.
Success belongs to the persevering. Come on!
Question 5: How to improve the strength of finger joints 1. Shoot four at a time.
The left hand extends the thumb index finger to make a "gun" and the right hand extends four fingers (thumb closed), which is more than "four". I say "one beat four" in my mouth, and then put my hands away. Change hands. Faster and faster.
Touch your nose and ears.
Give me five. The left hand touches the right ear, the right hand touches the nose, and the hand touching the ear is outside. High-five again. Touch your left ear with your right hand, touch your nose with your left hand, and your right hand is outside. Take turns to replace the left and right hands, the sooner the better.
3. Finger wheel connection
The index finger of the left hand is connected with the fingertip of the right thumb, the wrist rotates slightly, and the left thumb is connected with the index finger of the right hand. The earlier this cycle, the better. Fingers can be changed, and left and right hands correspond.
4. clap your fingers and high-five your heart
Gather your fingertips, buckle, extend your left hand, and hit the palm of your left hand with your right hand. Fingertips together, buckle, change right hand to stretch, left hand to palm right hand. This cycle, the sooner the better.
thrust out one's fingers
Palm to yourself, hands clenched.
First, the thumb of the left hand and the little finger of the right hand extend to the left at the same time.
Second, the fingers are retracted at the same time, and the fists are restored.
Third, the left little finger and the right thumb extend to the right at the same time.
Fourth, take back your fingers and resume making fists.
Four or eight beats, the sooner the better.
6. Swing arm practice
The left arm is bent, flat on the chest, based on the elbow joint, the forearm rotates inward, the right arm is connected, the posture is the same, and the right elbow joint is used as the axis, and it rotates outward.
Step 7 punch and rub your hands
Make a fist with your left hand, thump your left leg lightly, extend your right hand, and slide your right leg back and forth. After coordination, change hands. The left hand slides back and forth on the left leg with the palm of your hand, and the right hand gently slaps the right leg.
8. Weave fingers:
The four fingers of the left hand are tight, the thumb of the right hand is always under the thumb of the left hand, and the fingers of the right hand are intertwined with the left hand. First make the third and fifth fingers of the right hand up, the second and fourth fingers down, and then quickly switch to the second and fourth fingers up, and the third and fifth fingers down. You can change hands after you are proficient.
9.*** Counting method:
Stretch out a hand, thumb stands for 1, index finger 2, middle finger 4, ring finger 8 and little finger 16. Bend your finger to the corresponding number. Thumb bending means 1, thumb and forefinger bending together means 3, and so on, counting from 1 to 30.
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Question 6: How to improve finger strength? Hehe, if you want to improve your upper limb strength. I've thought about this question before. I've tried many ways, too. Doing pull-ups, sit-ups and push-ups can improve arm strength and waist and abdomen strength. These methods are all effective. But it is impossible to improve at once. The key is to practice for a long time and have a strong will. This is my experience. Now my upper limb strength has obviously improved a lot. Hehe, actually, I'm lazy, but I keep practicing for half an hour or an hour every day. I believe you can stick to it, too. In short, persistence is victory, and long practice is the last word. Let's go . . .
Question 7: How to practice basketball to increase the strength of fingers? The easiest way to teach you is to dribble. There are two kinds of dribbling in situ. One is to dribble the ball at a high position, with the body upright and the ball transported above the waist. You should try your best to make the ball bounce high, but you should not let it bounce over your shoulders. You should press hard, so that you can contact the strength of your fingers and practice your hand feeling. There is also a low dribble, not as low as possible, so that dribbling depends entirely on the strength of fingers and wrists, and you can also practice your hands.
Question 8: How to practice the strength of finger joints for finger supine support? This method is very effective!
Hand exercise method
(A) the concept and significance
One of the basic skills of basketball refers to the player's ability to control the ball with his hands. It is characterized by holding the ball with arms, wrists and fingers, swinging the ball, pulling the ball, winding the ball, turning the ball, pushing the ball, changing the ball, picking the ball and shaking the ball. For students who are familiar with the ball or players with good hands, the skills are generally good. The basic skill of hand is the main link to control the action of dominating the ball, which includes the flexibility, flexibility and extensibility of arms, wrists and fingers, as well as the strength, speed and explosiveness to complete the action. Only by mastering and improving these special sports skills, developing the special quality of upper limbs, and better controlling and freely controlling the use of the ball can we ensure the exertion of skills or show superb skills in the case of fierce confrontation with complex and changeable competitions. Therefore, hand skill is an important part of basic basketball skills.
(2) the purpose of practice
It is a training method to improve the ability to control and dominate the ball, also called enhancing self-confidence. These exercises can mainly improve the flexibility of finger and wrist joints and the ability to feel the ball, as well as the explosive power of fingers and wrists.
(3) the principle of practice
(1) When choosing exercises, we should implement the principle of fewer but better. According to the students' level, we should choose effective practice methods, persist in repeated training and gradually increase the difficulty.
(2) Every time you practice, you should grasp the main points, define the purpose and requirements, and stipulate a certain time and times to prevent tricks and going through the motions.
(3) In order to make students feel more familiar with the ball and improve their ability to control the ball, students should be guided to take their eyes off the ball as soon as possible when doing exercises such as passing and dribbling, and practice mainly on the induction of the ball.
(4) When controlling the ball, we should combine the preparation before class. It can also be used as homework for students to practice by themselves.
Ball control skill
1. Control the ball
Hold the ball with five fingers and tighten your fingers inward. When the ball hits the ground, catch it with your palm.
2. Trunk dish ball
Put the ball on your waist and hover. The key to this action is to face forward, don't watch the ball at the same time, and then do the practice of dribbling clockwise and counterclockwise.
3. Neck dribbling
Practice the neck ball. This exercise is also to face forward, keep your neck still, and practice alternately clockwise and counterclockwise.
4. One-legged hockey
Keep your feet apart and your center of gravity low. Hold the ball and dribble with one foot. Don't watch the ball with your eyes, practice alternately with your left and right feet in the positive direction and counterclockwise direction.
Throw the ball before and after stepping down
Keep your feet apart and your center of gravity low. Throw the ball lightly from front to back, catch the ball quickly from back with both hands, and throw the ball lightly from back to front. Repeat this exercise as many times as possible in 30 seconds.
6. Knee ball
Put your feet together slightly, lower your center of gravity and practice dribbling along your knees. Don't watch the ball with your eyes, practice alternately clockwise and counterclockwise.
7. Step on the eight-character dribble
This is the application of one-legged dribbling. You can dribble the ball along the figure of eight, don't watch the ball at the same time, practice alternately clockwise and counterclockwise.
A feint/stunt
1. Swing your waist
Raise your hands and open your feet.
The ball and foot are in opposite directions.
4. False shooting
Shake your neck
stop
(4) Practice methods
1? Wrist rotation and hand pressure
Method: One hand holds the ball on the head to prepare for shooting, and the other hand helps to press the ball, wrist and fingers.
Requirements: separate your fingers and touch the ball above the root of your fingers.
2? Squeeze the ball (squeeze the ball with both hands)
Methods: Hold the ball in your chest with both hands and squeeze the ball with both arms.
Requirements: Five fingers should be separated as far as possible with proper force.
3? Practice of throwing and catching the ball with your hands above your head
Methods: Hold the ball on your head with both hands, and use the strength of shaking your wrist to eject the ball vertically and continuously (Figure 1).
Requirements: Just shake your wrist and slightly extend your forearm. The ball should bounce vertically.
4? Put the ball on your chest with both hands, and then high-five.
Methods: Open your legs left and right, and hold the ball with your hands in front of your chest and thighs. During practice, the whole body will coordinate to throw the ball upward, raise the heel when throwing the ball, and bend the knee when catching the ball. High five after pitching. Catch the ball before it hits the ground (Figure 2).
Requirements: The number of high-fives should be above 15, and the pitching should be direct and stable.
5? Throw the ball with both hands and turn around.
Method: The throwing method is the same as above. After the ball is thrown, turn 360 degrees or 720 degrees and catch it.
Requirements: Throw the ball vertically and turn around smoothly.
6? Raise your hand ... >>
Question 9: How to strengthen hand strength training? Wrist strength 1: Do you feel that your wrist feels weak when doing push-ups? That is to say, you have achieved the purpose of exercise ... 2. Use dumbbells, by keeping them up and down with your wrists, around dumbbells ... 1. The grip strength exercise method embodies the strength of forearm and hand muscles, which is an aspect of the whole body muscle strength. Strong grip strength shows that people have a strong ability to engage in fine wrist work, and it also plays an important role in whole body activities. For example, when people carry out activities such as lifting, hugging, pulling, dragging, twisting and moving, they can successfully complete these activities if they have a strong grip. Therefore, physical experts believe that grip strength is an important aspect of reflecting people's ability to survive and move. Grip strength is affected by three factors: first, the flexor muscles produce strength during isotonic contraction, which is called dynamic grip strength and is the decisive factor of grip strength. Second, the force produced by isometric contraction of flexor digitorum is called static muscle strength. It can maintain a certain posture of fingers and maintain a joint force between small muscle groups by exerting force. The third is the correct grip posture, and the small hand muscles that play the role of confrontation, cooperation and fixation play a coordinating role in the grip movement. Methods of strengthening grip strength: the practice of strengthening grip strength can start from shoulder joint and focus on three aspects from top to bottom; Exercise biceps brachii of upper arm by bending arm; Exercise the flexors and flexors of forearm through various elbow flexion and extension exercises; Strengthen the cooperative confrontation ability of hand muscles through wrist flexion and extension. Exercise tools can be barbells, dumbbells or other heavy objects. Practicing forearm will effectively improve wrist strength! To practice forearm, grab a light dumbbell with your palm down, bend your wrist down, then lift it, bend it again, and don't move your arm. You can put your arms on your thighs in a simple way. Find a small stick and tie a brick with a rope. The other end of the rope is tied in the middle of the stick. Hold both ends of the stick with both hands and let the brick hang in the air. Then slowly roll up the rope with the strength of your wrist, and then slowly put down the brick after it is rolled up. The point is to control it not quickly.