Handball works equally well on both sides of the body, combining aerobic activity, muscle strength, balance, and flexibility. Here are some physical fitness exercises. Interviews and latest Sports News in sportmagazine.

Practice for sprinting

Jumping or hitting throws in handball require sudden acceleration and rapid jumps. According to Dr. Len Kravitz, a sports researcher at the University Of New Mexico University Of Sports Sciences, sprinting builds muscle strength and increases cardiovascular endurance. First, run to one side of the ground as fast as possible, stop, turn, and run to the other side. Repeat this for 10 minutes. Rest for 2 to 4 minutes or until the breath returns to its original position and then repeat the sprint. Do speed training 3 times and 10 minutes each time.

Another sprint method is to use a treadmill. Run-on a treadmill as fast as you can for 10 minutes. Then walk on a treadmill for 2 to 4 minutes or until your breath returns to normal. Run 3 times, 10 minutes each time.

Muscle exercises

Handball requires jumping to hit the ball, high torso strength to power the ball, as well as body center strength. Lounge movements are performed by standing with your arms on either side of your thighs. Put your left foot one-step forward and lower your body, and bend your knees and thighs until your back knee is almost on the ground. Then return to the starting position. Repeat the same movement with the right foot.

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Exercising with dumbbells works on your shoulders, trapezius, and even your wrists. Stand with your feet shoulder-width apart. Hold light dumbbells in each hand, and raise your arms to the sides until your elbows are shoulder-width apart. Do this move in three sets including 15 repetitions.

The Plank movement is a body center booster that begins with lying on your stomach. Lift your body and keep it straight by maintaining balance on your forearms and toes. Practice so that you can stay in this position for 60 seconds. Repeat this movement 5 times with 45 seconds of rest between each exercise.

Coordinate with the ball

The ball release exercise works at hand speed, but you will need a training assistant for this exercise. You should ask your partner to hold a ball and stand in front of him. Then you should ask him out well if he is no longer absorbed in the connection. You must catch the ball.

Hand change practice works on speed and hand-eye coordination. Hit the ball against the wall and change the handles as the ball bounces. Stand near the wall. Repeat this movement one after the other, until your arms are tired.

Stretch and flexibility

Stretching is important in any exercise program. Hamstring stretching is good for the lower torso and is done by bending at the waist and trying to touch the ground with your hands. Hold this stretch for 20 seconds and then slowly return to the starting position.

The shoulder stretch used to warm-up is done by passing one arm horizontally over the chest, bending it at the elbow, and moving your forearm to the back of the neck. With your other hand, apply light pressure and press your elbow. Hold it for 20 seconds after that you should repeat with the other arm.

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