Would you like to strengthen your hands for sports and fitness reasons? Plyometric training aimed at making your arm muscles stronger and flexible is very important.
Now it is possible to access many different types of programs that can help you do plyometrics.
Some of these exercises are best performed with the help of a good trainer.
A professional trainer can correct you every time you perform an exercise wrongly.
If you do not want to hire a given expert, you can follow online guides or buy special programs that can instruct you at home.
Here you will learn a number of arm plyometrics that can easily be performed at home.
They include the following: Power drop workout The first thing you need to be successful in this one is a partner.
He or she can be a professional or just anyone who is enthusiastic as you are.
Secondly, you need a box which is about forty to one hundred centimeters and a medicine ball.
Steps to follow are: a) Rest on the floor on your back b) Stretch your arms upwards c) Ask your partner to climb on top of the box kept right behind your head d) Holding the medicine ball in the hands, your partner should ensure that it is directly above your stretched hands.
e) Let him or her let go of the ball into your hands f) Catch it and pull it slightly toward your chest g) Raise the arms upwards again and thrust the ball back to the trainer's hands Note that the most important thing is to catch and throw back the object to the person you are training with accurately and quickly.
You can do three sets of ten repetitions per set and give yourself five minutes to recover between the activities.
Chest pass For you to do perform this workout accurately and successfully you need a trainer and a medicine ball.
The steps involved in performing this plyometric task include the following: a) Stand with your feet apart or shoulder width apart in front of your trainer b) Flex your knees slightly; hold the ball with two hands at your chest level.
c) Elbows should point outwards.
Pass the ball to the trainer from your chest and after the pass your arms should straighten out.
d) The coach should catch it near the chest and push it back to you e) Catch the medicineball, bring it near your chest quickly and accurately and return it to the trainer.
You need to complete three sets ensuring at least ten repetitions per set.
Give yourself about five minutes to recover before throwing resuming the exercises.
Most importantly try to perfect the art of catching and passing the medicine ball.
Vertical toss workout This is another simple exercise that is carried out to strengthen the arms.
The same requirements as those explained above are needed.
The steps include the following: a) Sit down on the floor with your back upright.
b) Spread out your legs and keep them straight c) Behind your back is a box where your assistant should stand on top of d) Lift both your hands upwards e) Ask your trainer to position the ball above you in line with your hands f) Then, he or she should drop the medicine-ball straight down into your palms and you should strive to catch it.
Your elbow should bend as you grip the orb and as you toss it back to the assistant they should straighten out.