Strength of waist and abdomen and flexibility of body.
Waist strength sit-ups
Flexibility exercise method
(1) Forward leaning: mainly used to practice the ability and flexibility of waist forward movement. Specific methods: step by step, hold your legs and knees tightly, clamp your hands and fingers crossed, straighten your hips, and raise your hands and lift your heart. Then the upper body bends forward, the palm presses down on the ground as far as possible, the knees are straight, the hip joints are flexed, and the back is fully extended. Loosen your hands, bend your elbows from both sides of your feet with your hands, hold your heels tightly so that your chest is close to your legs and your back is fully extended. Relax and stand up after a while. You can also turn your waist left and right when your hands touch the ground, and your palms touch the ground outside your feet, which increases the flexibility of turning left and right when your waist is stretched.
Action points: keep your legs upright, hold your chest and bend your back, fully stretch your back, and keep your chest close to your legs.
(2) Back swing: mainly used to practice the flexibility of waist back swing. Specific methods: stand step by step, with one leg supported and the other leg straight back during practice.
Swing, straighten your arms at the same time, swing backwards with the L-body bending backwards, so that the back of the waist is fully compressed and the front of the lumbar spine is fully extended;
Action points: the back swing leg and the upper and lower back flexion vibration swing are carried out at the same time; Support your legs and straighten your knees. Bend your head and arms backwards and do a coordinated backswing assist.
(3) Waist rotation: it is mainly used to practice the left and right rotation range of the waist. Specific play; The foot is slightly wider than the shoulder, and the arm is naturally perpendicular to the rest side. Take the hip joint as an example.
The shaft body leans forward, and then rotates the upper body clockwise or counterclockwise from front to right, upward and then left with the waist as the axis; At the same time, your arms follow the upper body.
Rotate clockwise or counterclockwise to increase the amplitude and intensity of waist rotation,
Action points: try to increase the amplitude of the loop, from slow to fast, so that the lumbar joints can be fully moved and extended.
Strength of waist and abdomen and flexibility of body.
Waist strength sit-ups
Flexibility exercise method
(1) Forward leaning: mainly used to practice the ability and flexibility of waist forward movement. Specific methods: step by step, hold your legs and knees tightly, clamp your hands and fingers crossed, straighten your hips, and raise your hands and lift your heart. Then the upper body bends forward, the palm presses down on the ground as far as possible, the knees are straight, the hip joints are flexed, and the back is fully extended. Loosen your hands, bend your elbows from both sides of your feet with your hands, hold your heels tightly so that your chest is close to your legs and your back is fully extended. Relax and stand up after a while. You can also turn your waist left and right when your hands touch the ground, and your palms touch the ground outside your feet, which increases the flexibility of turning left and right when your waist is stretched.
Action points: keep your legs upright, hold your chest and bend your back, fully stretch your back, and keep your chest close to your legs.
(2) Back swing: mainly used to practice the flexibility of waist back swing. Specific methods: stand step by step, with one leg supported and the other leg straight back during practice.
Swing, straighten your arms at the same time, swing backwards with the L-body bending backwards, so that the back of the waist is fully compressed and the front of the lumbar spine is fully extended;
Action points: the back swing leg and the upper and lower back flexion vibration swing are carried out at the same time; Support your legs and straighten your knees. Bend your head and arms backwards and do a coordinated backswing assist.
(3) Waist rotation: it is mainly used to practice the left and right rotation range of the waist. Specific play; The foot is slightly wider than the shoulder, and the arm is naturally perpendicular to the rest side. Take the hip joint as an example.
The shaft body leans forward, and then rotates the upper body clockwise or counterclockwise from front to right, upward and then left with the waist as the axis; At the same time, your arms follow the upper body.
Rotate clockwise or counterclockwise to increase the amplitude and intensity of waist rotation,
Action points: try to increase the amplitude of the loop, from slow to fast, so that the lumbar joints can be fully moved and extended.
Practice method
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? Throw the ball with both hands and do push-ups
Method: The throwing method is the same as above. After throwing the ball, do a push-up, and then stand up to catch the ball (Figure 3).
Requirements: throw the ball a little higher, act in a standard way, and be busy but not chaotic.
7? Throw the ball in front of you and high-five to celebrate.
Methods: Hold the ball in front of the chest and abdomen with both hands, throw the ball upward, immediately move backward and high-five it 1 ~ 3 times.
Requirements: The ball is not higher than the head (Figure 4).
High five in front, catch the ball behind.
Method: Hold the ball behind your head with both hands. When practicing opening, let go and let the ball roll naturally along the back. High-five your hands to 1 ~ 3 times in front of you, and then quickly catch the ball behind your back to prevent it from landing (Figure 5).
Requirements: move your hands quickly.
9? Throw the ball in front of you and catch it behind you.
Methods: The players stand with their legs apart, their feet shoulder width apart, holding the ball in front of their abdomen with both hands, throwing the ball behind their backs, swinging their arms behind their backs and catching the ball with both hands. Then throw the ball in front of you and catch it with your arm in front of you (Figure 6).
Requirements: the ball can't be thrown very high, just over the head, and the arm movements should be fast.
10? Self-throwing and self-touching rebound ball
Methods: Legs are shoulder width apart, hands hold the ball in front of you, and hands throw the ball up. When the ball bounces off the ground, both hands reach forward quickly and hold the ball (Figure 7).
Requirements: The height of the ball increases gradually from low to high. The height of catching the ball is below the knee
1 1? Hold the ball on the top of your head with one hand straight and jump continuously.
Method: Hold the ball on your head with one hand and jump continuously. The ball will not leave your hand when jumping.
Requirements: At the same time of jumping, control the ball with your hands so that the ball does not leave your hands.
12? Throw and catch the ball with one hand and practice the ball control ability.
Method: Hold the ball on your head with one hand and the ball with the other. The supporter quickly bends his wrist to throw the ball up and then changes hands many times (Figure 8).
Requirements: the wrist shaking force is even, and the ball should be thrown straight.
13? Throw the ball at close range with your hands behind your back.
Methods: Stand upright with your feet shoulder width, arms and hands behind your back, start holding the ball with your right hand, throw it to your left hand at close range, catch it with your left hand and then throw it to your right hand, and so on.
Requirements: Start with your hands together and pitch slowly. After proficiency, your hands will gradually pull away and the speed of the ball will increase.
14? Turn your wrist alternately to copy the ball.
Methods: Open your feet left and right, hold the ball under your left hand and put it on your chest with your right hand. At the beginning of practice, rotate the ball forward quickly with both hands. After rotation, the two hands holding the ball are in opposite positions (Figure 9).
Requirements: copy the ball well and don't land.
15? Pick up the ball with one hand
Methods: Open your feet, hold the ball with one hand straight forward, pick it up with the flexion and trembling of your wrist and the flexion and extension of your fingers, return it to your hand and practice it repeatedly.
Requirements: Keep your arms straight and your body and shoulders still.
16? Pick up the ball with both hands.
Methods: Open your feet, hold the ball with your hands straight and stretch forward, imitating the last shot of two-handed low-handed shooting. The ball fell and was aroused.
Requirements: Arms straight and wrists flexed.
17? score by sinking a shot
Methods: Stand directly under the basket and shoot with the rotating ball hitting the board.
Requirements: Upper body lateral flexion is not allowed.
18? Throw and catch the ball in front of your body and head.
Methods: Hold the ball by your right hand, shake your wrist to pass the ball from the front or head to your left hand, then shake your wrist to your right hand, and practice repeatedly (Figure 10).
Requirements: shake your wrist and copy the ball with one hand.
19? Throw and catch the ball with one hand tilted behind your back.
Methods: Bow or squat with both feet. The left hand holds the ball behind the back and the right hand shakes the wrist to catch it. Then, the left hand shakes the cavity behind the right hand, and the left hand picks the right hand, the right hand picks the right hand, and the left hand picks it, and continues to do so (Figure 1 1).
Requirements: You can bend your knees to assist wrist force.
20? One hand sideways to the wall
Methods: Open your feet to the wall, hold the ball with your right hand or back, or hook the ball to the wall, and take it back with your left hand. After doing a certain number of times, change hands to practice and change the standing direction (Figure 12).
Requirements: feet can move, but the body must be sideways.
2 1? Hands back and forth, crotch bounce pass
Method: Hold the ball in front of the abdomen with both hands. First, throw the ball to the ground below the crotch with both hands, so that the ball bounces back from the crotch, then swing your arms back and catch the bounced ball with both hands; Then from behind, bounce the ball back to the back and catch it in front of you with both hands (Figure 13).
22? Hit the ball hard behind the crotch.
Method: Hold the ball in front of the abdomen with both hands. Raise your arm first, then swing it down, and shake your wrist hard, so that the ball will hit hard and bounce back to your back through your crotch. Your arm will swing back quickly and your hands will catch the ball behind you (Figure 14).
Requirements: hit the ground hard, and the arm swings very fast. When you catch the ball behind your back, point your palm at the passing ball. When your hands touch the ball, press the ball on your arm.
23? Front, back, left and right hands alternately catch the ball and put it under the crotch.
Methods: Stand with legs apart, feet slightly wider than shoulders, knees bent and crouched, upper body slightly leaned forward, chest folded inward, eyes looking forward. The left and right arms are placed in front of the body and naturally droop. Put the ball under your crotch. (Take the right hand in front and the left hand behind as an example) Lift the ball slightly with both hands first, then release it, and immediately change hands to catch the ball back and forth. This is repeated alternately from left to right (figure 15).
Requirements: the center of gravity should be stable, and the ball should be quickly picked up and released alternately from left to right, and the ball should be caught before landing.
24? Put the ball in front of the hip and behind the hip.
Methods: Stand with legs apart, feet slightly wider than shoulders, knees bent nearly 90 degrees, upper body slightly leaning forward, chest out and abdomen in, eyes looking forward, arms in front of you, naturally drooping, hands holding the ball under your hips, two fingers short and hard to provoke the ball first, so that it can bounce off your hands. At this time, the hand in front of you quickly moves to the crotch behind you to catch the ball. And use the power of your fingers to make the ball bounce back and turn to the front to catch the ball. In this way, back and forth. (fig. 16).
Requirements: the center of gravity should be stable, and both hands should catch the ball alternately back and forth quickly to prevent the ball from landing.
25- 1 in-situ hip joint 8-shaped cross ball
Methods: Stand in situ, spread your feet from left to right, and look forward with your head down. If the ball is in the left hand, the left arm swings straight from the front of the body to the crotch of the right leg and passes it to the right hand behind the right calf. After the right hand catches the ball, the right arm swings around the front of the right leg and under the left leg and gives it to the left hand behind the left calf. If so, do it continuously from left to right.
Requirements: The elbow joint should not bend when swinging the arm. When passing the ball, you should send it with one hand and lead it with the other, and your proficiency will gradually accelerate.
25-2 Manually change the ball at the original position (as opposed to 25- 1)
Methods: The body position is the same as 25- 1, but the handover mode is different. Before the exercise, hold the ball belly with your right hand, lead it to the right calf through the outside of the right calf, and then pass it to your left hand in front of you. The left hand catches the ball, then leads it to the outside of the left calf, then passes through the crotch and passes it to the right hand. If it is handed in continuously from the back.
Requirements: same as 25- 1.
26? Kicking and passing
Methods: The legs are naturally spread out, and the ball is held on the chest with both hands. In practice, as shown in figure 17, the legs are alternately kicked forward. When one leg kicks forward, pass the ball to the right hand under the thigh with one hand. Practice repeatedly.
Requirements: Kick as high as possible and pass the ball quickly.
27? Pick up the ball in front of each other with both hands
Methods: Open your feet, hold the ball with both hands and straighten your arms forward, as shown in figure 18. When practicing, you can press the password rhythm, from slow to fast, from fast to slow, or from stretching to bending, and then from bending to stretching.
28? Pass the ball to the head, neck, chest and legs.
Methods: Stand side by side with your feet, put the ball in front of you with both hands, and turn the ball around the head, neck, chest, waist, abdomen and legs from top to bottom, and then turn it from bottom to top for several times before changing the direction (Figure 19).
Requirements: straighten your legs and gradually improve the handover speed.
29? Hip-to-hip ball in progress
Method: Open your feet left and right, slightly wider than your shoulders, and hold the ball in front of your knees (Figure 20). In practice, the right leg moves forward, while the left hand holds the ball between the legs and gives it to the right hand. Keep your left leg forward, and your right hand holds the ball outside your right calf, and then hand it to your left hand between your legs. Go forward in turn and do 8 handball in the crotch.
Requirements: head up and bend over, the speed is from slow to fast, and the direction can be changed continuously.
30? Swing the ball forward and sideways with one hand.
Method: Hold the ball in front of you with both hands. In practice, the left hand pushes the ball to the right hand, and the right hand swings the ball to one side of the body, then pulls the ball back to the front of the body and swings it to the left.
Requirements: The height of the swing ball is required to be lifted horizontally first, and then reached the limit after proficiency.
PE
1. Long-distance running: A long-distance running of about 3000 meters is very beneficial to the exercise of cardiopulmonary function and the improvement of leg muscle endurance. Ordinary exercisers also need a short adaptation time, and they can basically adapt after running for 4-5 times (time 1 week to 2 weeks). After that, you can exercise 3-4 times a week.
Essentials: At the beginning of exercise, you should first pay attention to your arm swing, especially the back swing.
Pay attention to your breathing rhythm, don't deliberately breathe hard, keep it even, and keep the running speed even.
Wear a watch to run, record your time, and try to make progress every time.
Accustomed to this distance, I don't want to lengthen it. The last 200-400 meters can be increased by sprinting.
2. Skipping rope: My favorite method is to exercise the coordination and endurance of the whole body.
1. 1 min× 5 groups, with no less than 80 times in each group. Jump with both feet (double flight is better), and the interval between groups is 60 seconds, no more than 60 seconds. If you give yourself more time, the effect will be worse.
Two, a jump rope 1000 times, 15 minutes. It's also jumping with both feet. After getting used to it, increasing the intensity appropriately will make you a physical superman.
Key points: keep breathing evenly. When skipping rope, the forefoot touches the ground, the upper arm tightens and the wrist shakes.
3. Climbing: If you feel a little old, climb, climb the mountain or climb the stairs, and complete the cumulative height of about 200 meters every day, which will make your legs and feet breathe easily and powerfully. Get used to it soon? Then put some burden on your back, and the appropriate increase is 5kg.
Essentials: You can take a break to calm your breath, but you should pay attention to your time and try to be faster than last time.
4. About losing weight: In fact, all physical training methods can be applied to losing weight. The difference is that you should pay more attention to controlling your diet when you lose weight. If you want to lose weight, don't eat sweets, biscuits, fried products (including potato chips) and barbecues. If you want to eat meat, eat stew, and reduce the intake of water and soup during meals and one hour after meals (note that eating is important, although unpleasant). It is certain to eat more vegetables, but don't give up eating rice and steamed bread. Eat 60% to 70% full every meal, don't eat too fast, and don't sleep for 4 hours after meals. Lesbians suggest learning aerobics, but I don't quite understand that. Finally, remember never to faint from hunger, it is very, very dangerous behavior! ! ! ! !
Oh, yes, and the weight loss effect is better in summer.
Thank you for believing me. Let me introduce some strength and muscle training methods I have used bit by bit. Some friends want to gain weight. If you don't want to gain weight by eating and sleeping, you can refer to my things.
1. Strength test: Before you start to make an exercise plan, when you want to modify the training plan, you should first conduct a strength test to understand your body. First, choose the project to make an exercise plan, and then test it. The purpose of the test is to know your own limit, with 40%-60% of the limit as the strength of a single group and a certain number of groups as the total amount of exercise each time. Adhere to regular exercise, do strength tests every month, and adjust the plan.
2. Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, I suggest you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell birds. If your limit is below 50 times, then push-ups are still very effective for the time being.
Exercise: Your limit is a day ×40%-60%×5 groups, and the interval between groups is 120 seconds.
Tip: Strictly observing intervals is the guarantee of strength. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands on the ground and need to exercise every day.
3. deltoid: It's your shoulder. What you need is a dumbbell, or you can use a water-filled beverage bottle of 1.25-2.5 liters.
Practice: hold a dumbbell in one hand (beverage bottle? ), the arms should be stretched to the sides of the body as far as possible, not necessarily completely straight. The arm forms a 45-degree angle with the body. Lift the dumbbell up quickly, making an angle of about 45 degrees with the body direction, and then slowly put it back in place. It is best to fix the number of single movements at 10. Choose the limit of your weight around 20 as the exercise load, and do 8 groups at a time, with a two-day interval of 120 seconds.
Tip: It is also necessary to strictly observe the interval. The focus of the action is the fast action on the stage and the slow action under the stage. Don't be discouraged by the small importance of your own use. When I can push 90KG on the bench press, I can only practice dumbbells under 4KG.
4. Triceps: the lateral muscle of the upper arm.
Exercise: Take a dumbbell in each hand, reach behind your head, lift the dumbbell upwards, take 65,438+05 as a group, and choose the weight with a limit of about 25 as the exercise load. Do 4-5 groups at a time, and exercise every day at an interval of 180 seconds.
Tip: It is best to use it in combination with other exercise methods.
5. Biceps biceps brachii: the muscle on the inner side of the upper arm, which is full of beauty.
Exercise: Take a dumbbell in each hand, keep your arms close to your body, keep your upper arm still, and lift your forearm upward. Take 10 as a group, and choose a weight of about 20 as the exercise load. Exercise 6 groups every 90 seconds, and exercise every day.
Tip: when doing the action, the upper arm should be close to the sides of the body and the body should be upright. Don't shake, try to relax your wrist, and you can hold the dumbbell or not.
6. Abdominal muscles: Simply put, it is your stomach.
Exercise 1: Lie on your back, with your calves on a stool or cot, so that your thighs and calves are basically at a 90-degree angle, and quickly and repeatedly look up at your knees. Do 3-4 groups every day, each group does its own limit, and rest between groups 120 seconds.
Practice 2: Lie flat, quickly straighten your legs up and lift them perpendicular to your body, and then slowly put them down (10 second). Do 15 for each group, start with 3 groups a day, and then increase the number of groups after getting used to it, and it will be fine to reach 6 groups.
Tip: With the second movement, it is best to grab something (not hair) at the back of your head. Abdominal muscles are not skeletal muscles, so you must practice them every day.
Shooting skills:
First, strengthen the practice of standardized shooting movements. Shooting has one hand and two hands, no matter which way is adopted, it must be done in strict accordance with standardized movements. Cultivating and mastering the sense of muscle when shooting is the premise of taking precedence over everything, so we should increase the practice of standardized shooting actions and finally achieve dynamic stereotypes.
Second, improve the level of physical training. The degree of physical training is the basis of completing all kinds of technical movements and has obvious influence on shooting percentage. For example, for players with poor physical training, the hit rate dropped significantly when the amount of exercise increased. Therefore, shooting should be combined with physical training, and shooting training should be carried out within a certain lower limit of intensity, so that there is enough physical strength to ensure the stability and improvement of shooting percentage in fierce competitions.
Third, choose a good shooting opportunity and make a decisive shot. Good shooting timing is the key to improve shooting percentage. Good scoring opportunities are created by the cooperation of individuals and the whole team, and we should be good at catching shooting opportunities. The shooter should observe the defender's center of gravity, position and defensive distance. Once the defensive side loses its normal defensive position and cannot interfere with shooting, or when the shooter induces the defensive side to lose its center of gravity, position and defensive distance with fake actions, the shooter creates a shooting opportunity and makes a decisive shot. Take advantage of the opportunities created by team tactics or take advantage of the temporary time difference and sense of space between the offensive and defensive sides.
Fourth, we must have a strong desire and confidence to shoot. Strong shooting desire and self-confidence are the premise of improving shooting percentage and play an important role in shooting. In teaching, it is necessary to make shooters fully exercise, master various shooting skills and give full play to their subjective initiative. Usually, we should pay more attention to students, help them, encourage them, praise them and cultivate their self-confidence.
Fifth, strengthen the training of overall coordination and stability of hand movements. In the game, it is often seen that some shooters can still throw the ball when they suddenly lose their balance under the action of external force, which shows that the shooter has good physical coordination, his body and hands are relatively stable at the moment of releasing the ball, and the shooter has a strong sense of time and space, good hand feeling and strong self-confidence, which makes the whole shooting action even, soft and natural, coherent and smooth.
Sixth, choose the right shooting angle and the flight path of the ball. According to science and practice, the shooting angle of the ball affects the flight path of the ball. Generally, there are three kinds of flight trajectories of the ball: low arc, middle arc and high arc, and the middle arc is the best. However, because the shooting distance is different, the player's height and bouncing quality are also different, so the flight trajectory of the ball is different when shooting, which should be decided according to the actual situation in training. At the same time, stable psychological factors are also very important. Learn self-adjustment and self-suggestion, and take reasonable and decisive action to shoot, which is not affected by the referee, the venue, the audience, the atmosphere and the score.
Let's talk about high defense first:
Bend your knees, try to keep the angle between your thighs and the ground at 0-30 degrees (that is, the center of gravity moves down), your feet are slightly wider than your shoulders, your upper body leans forward slightly, your arms are open, your palms are opposite, one arm is slightly higher and interferes with the opponent's passing, and the other arm is slightly lower and interferes with the opponent's ball control, depending on your habits and the opponent's specific attack.
When the other party moves, it slides with the moving direction. Which direction is the sliding step? Take one foot first and then the other (don't blame me for being wordy, some beginners often make mistakes). Unless it's personal defense, the general defensive posture is that the opponent faces the basket, slightly leaning in the direction you think the opponent may pass the ball.
The most important thing to practice defense is to practice your steps (mainly sliding), so that you can intercept the opponent's attack and passing route in time and minimize the influence of the opponent's fake action on you.
One way to practice is to slide left and right along the zigzag route on the court with the posture I introduced first, and the upper limbs must maintain the correct posture.
Another practice method is to slide left and right (usually two or three steps are enough) to the left and right sideline of the restricted area, lean over and touch the sideline of the restricted area with both hands, and then slide to the other end, and the same is true.
The former can help you maintain the correct defensive posture, while the latter can help you strengthen your physical coordination when you are in steals the ball or interfere with the opponent's attack.
The other is the broken step, in which the body still maintains the correct defensive posture, and the feet alternately jump up and down in small steps, or let the basketball roll slowly on the ground and then follow the basketball in small steps. This exercise method can enhance your leg strength and leg reaction speed.
Either way, you must put in a lot of practice to get obvious results. Practice until you can't move your legs every time.
Whether the introduction is useful depends on yourself! ! ! ! ! And the team! ! !