Willpower and spiritual desire must be kept in the best condition. When you practice every day, you should tell yourself that you can succeed. Most people will have no willpower and desire after 1 week, so it is difficult for them to give up. So, tell yourself every day that you can succeed. Even if you are busy today, you should practice. I feel that I have no perseverance when practicing. What I have accomplished here is a psychological adjustment war that needs to be overcome. There are many ways to sell you some bounce, but they are absolutely practical, because I have practiced the second bounce training method, which is more practical: the first one ~! First of all, you should master the method of jumping. Use your toes when you jump. Remember to tuck in your abdomen at the moment of takeoff (it may be a little difficult at first, but it will naturally tuck in after a long time). The whole body drives you up, especially your hands. Push your hands up when you jump! Inhale when you take off and breathe, and exhale after landing! Come on, practice. In addition to bouncing, basketball should also pay attention to practice! Secondly, in addition to those big training methods, you should also pay attention to the practice of fine jumping: 1, explosive force, so you can practice the 100-meter sprint to give calf muscles a good explosive force. Practice more 100 meter or 50 meter sprint. 2. Skip rope more at ordinary times and jump several hundred times a day. This can not only reduce fat, but also increase the driving force of leg muscles. ! ! The key to training is to practice the explosive force of leg muscles (thighs, calves) and calves. Hehe, to add a little more, you squat down, put your hands behind your back, and then jump the stairs. At first, you jump one level or two. Then you add it up slowly and stand and jump when you feel good. You can also practice long jump by hand naturally. These details determine your jumping ability. ! ! Another is to practice jumping ~! The second one is the most complete and tiring. That's how I practice. You can add it every few days without practicing too much at once. No problem. Don't be exhausted after eating and resting. I suggest you practice this one I sent now ~! Remember to practice more and keep your mind at its best. Keeping a mental attitude when playing basketball means keeping your body completely open and thinking that this is the time to show your value (in fact, you are your biggest enemy, so you should control your fears). Well, I'm telling you, if you think it's too much, you can definitely reduce your training from here. You can definitely dunk then. You can slowly increase the quantity, because it is the most comprehensive (originality and plagiarism, but both are the essence). 1. Practice waist and abdomen, abdomen is sit-ups, get up quickly and slow down, 20 in each group, three groups! ! ! Waist, to get help, first put the whole waist down on the bed and let friends or family hold it down, so that the whole upper body will fly, then let the head land, suddenly lift to the highest point and stop 1~2 seconds, and then slowly fall, 20 in each group, 3 groups! 2. Pull the achilles tendon to find a step, stand on tiptoe, push it up like a heel, and then slowly fall. When you fall, your heels must touch the ground as much as possible, so each group has 20, so make three groups! ! ! ! 3. lift heel said that it is heavy, but it affects development, so it can only be added in large quantities. 200 in each group, make 4 groups! ! ! ! It will explode when you go up to lift the heel, lift it quickly, set it at the highest point 1~2 seconds, and then slowly fall. Can't put it down at once! ! ! 4. Skipping rope in each group 100, three groups. 5. 60 or four groups of jumping frogs can feel suitable for practicing at home. I heard from a good dancer that it is best to practice for a day and have a rest. After each exercise, relax and massage your muscles. This won't kill your muscles. Let me talk about the principle of people taking off first! ! ! ! When jumping, the thighs exert force first, so the thick thighs exert great pressure on the ground, and then the ground reacts on you, and then you will jump (frog). In addition, at the moment of take-off, it depends on the strength of the calf (key), and the strength at this time mainly depends on the explosive force. So people with long keys can jump because the long keys explode! Don't lose heart just because you didn't press the key. Another point is that people stay in the air after leaving the ground, and this ability to stay in the air depends on the calf. The thinner the calf, the smaller the burden on the leg body and the longer the stay in the air. (Iverson's calf is thin), and one more thing is that your ability to do actions behind the air gap depends on your waist and abdomen strength. Ok, look at the principle of jumping! So the thighs are thick. People with thin legs and long keys dance well! Then the direction of everyone's practice is the thigh strength and the explosive force of the calf. Also, when practicing, you should pay attention to the fact that your calves are not too thick! Let me talk about the method. To practice thigh strength, you can go to the gym to do weight-bearing exercises. Doing half squat jump is very effective:)! The effect is very obvious in a month or so! Is to squat down after carrying a load. Knee joint to 90 degrees. Then jump hard! The amount depends on your own situation, but don't be too greedy. Otherwise, it will be difficult to walk the next day! It is more difficult to practice calves, because when you practice strength, your calves will become thicker! ! ! So calf movement can't be done in a short time. Say a simple and effective way, just stand on tiptoe when going up the stairs! Everyone should pay attention to relaxing their muscles after practicing, or they will die after practicing, which means that their muscles are very developed and they can't jump at all! ! Because I study physical education, my squat weight is 100 kg! My calf can only be said to be thick! But very powerful! There is a street player named 5U in Beijing. He used to be 1.70 meters, and he could touch the basket. . Now it looks like 1.73 meters. . . Half a hand from the basket. (Not alone, haha. . Jumping high depends mainly on the explosive force and strength of calf muscles. So that is to say, the underdeveloped calf is the key to bounce. Myth: There are many ways to increase bounce, such as leapfrog, standing posture and so on. You can practice by yourself. You can jump 20 frog jumps or stand 10 minutes. The next day, you can see whether the thigh is sour or not, and the calf is sour or not. I tried it myself, and I didn't feel anything in my calf the next day. So, these exercises are just to exercise my thigh muscles. Methods: I think these methods are very effective. Toe on the stairs (thick book, threshold, etc. ), the heel is suspended, and then the toes exert force to make the body move up and down. Do it about 50 times, and you'll feel your calf jump tight. Then do 10. Take a break for a few hours before you do it. This method is not tiring, it can be used anywhere. Very good! Additional methods of practicing calf explosive force: take off from 1 m and land, and jump up quickly after landing. The first item: half squat jump 1, at the beginning, half squat to 1/4 position, hands in front, 2. Jump up at least 20 to 25cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Next, just repeat the above steps! ! ! Item 2: Raise your toes (raise your heels) 1. First find a step or a book to pad your feet, then only put your toes on it, and your heels are not allowed to touch the ground or the mat. 2. Lift your toes to the highest point. 3. slowly put it down and finish it once ... complete your feet and complete a group. Item 3: Step 1. Find a chair and put them on. Half squat jump 1, at first, half squat? Put your hands in front, 2. Jump at least 20 to 25 cm from the ground. If it's easy for you, you can jump to 25 to 30 centimeters. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Jump on tiptoe 1. Lift your toes to the highest point. 2. Jump quickly with your toes, and the jumping time should not be less than 65430. Find a step or a book to pad your feet, and then just put your toes on it. Don't touch the ground or pad your heels. 2. Lift your toes to the highest point. 3. Put it down slowly and finish it once. Complete a group with your feet. 1. First find a step or a book to pad your feet, then put your toes just on it, and don't touch the ground or pad your heels. 2. Lift your toes to the highest point. 3. Complete a group. Training volume: Do more than 20*5 movements (very tired, but you must stick to it and think about the posture that can fly in the future). Another point is that you can play some European and American songs when you do it. Strong songs, such as LINKINPARK, can stimulate your whole body's potential. There is also a positive way, such as hinting in your heart, that is, to be firm in your ability to complete it! Living habits: Besides, daily exercise is very important: skipping rope, coming back from running, and touching the basket when you are free. Smoking, drinking and staying up late are the most taboo in daily life, which is very harmful to the body, and injuries are also a big obstacle! Diet: train muscles for a long time and eat more food from protein; Keep quoting milk, eggs and beans every day. Remember to eat more vegetables, which is very important! Perseverance: The last thing I want to say is persistence. Remember, you can't fish for three days and dry the net for two days. No matter how good the training is, it is useless not to insist. Let's take half a year as the unit Stick to all the above precautions for half a year and see how your bounce becomes! The last point: study hard, live seriously, cherish time and love people around you! ! ! Seek adoption