What muscles do you need to exercise to play basketball? Legs, thighs, arms, psoas and abdominal muscles.
1, the calf determines your jumping ability, and strong calf muscles can help you jump higher.
2. Muscular thighs can effectively protect knees and protect health.
3, the arm is the upper limb strength, can throw and grab the board from a long distance. It is also useful to lose the bet.
4, waist and abdominal muscles can improve confrontation and so on. And you can also pull the rod to force it, which is necessary to play handsome.
I hope the landlord will adopt it
What parts of your body do you exercise by swimming? Mainly exercise chest, legs, back and arm muscles.
Benefits of swimming:
1. Enhance myocardial function
When people exercise in water, all organs participate in it, which consumes a lot of energy and accelerates blood circulation, thus providing more nutrition for sports organs. The acceleration of blood speed will increase the load on the heart, make the heart beat faster and contract strongly. People who swim regularly have excellent heart function. The average person's heart rate is 70-80 beats per minute, and the stroke output is 60-80 ml. However, they often swim. Many excellent swimmers have a heart rate of 38-46 beats/min and a stroke output of 90- 1.20 ml. When swimming, the blood in the limbs can easily flow back to the heart, and the heart rate can be accelerated. Long-term swimming will obviously increase the motility of the heart, contract strongly, increase the thickness and elasticity of blood vessel wall, and increase the stroke output. Therefore, swimming can exercise a strong heart.
enhance immunity
The water temperature in swimming pools is often between 26℃ and 28℃, so soaking in water dissipates heat quickly and consumes a lot of energy. In order to supplement the heat emitted by the body as soon as possible and meet the needs of cold and heat balance, the nervous system will react quickly, thus accelerating the metabolism of the human body, enhancing the adaptability of the human body to the outside world and resisting the cold. People who often take part in winter swimming will not catch a cold easily because of the improvement of body temperature regulation function, and can also improve the endocrine function of the human body, especially the pituitary function, thus improving their treatment of diseases.
lose weight
When swimming, the body is directly immersed in water, which not only has great resistance, but also has very good heat conduction efficiency and fast heat dissipation, so it consumes a lot of heat. Just like a freshly boiled egg, the cooling rate in air is far less than that in cold water. Experiments show that the heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. The heat consumed by staying in 14 degree water 1 minute is equivalent to 100 kcal, which is equivalent to the heat released by staying in air at the same temperature 1 hour. It can be seen that many people who want to lose weight will get twice the result with half the effort, so swimming is one of the most effective fitness exercises.
keep fit
When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, the body can be fully, symmetrically and harmoniously developed, and the muscle lines can be smooth. Exercise in water reduces the impact of ground movement on bones, reduces the chance of old bone injury, and makes bones and joints difficult to deform. The resistance of water can increase the intensity of human exercise, but this intensity is very gentle, which is different from the equipment training on land.
5. Enhance lung function
Breathing mainly depends on the lungs, and the strength of lung function is determined by the strength of respiratory muscle function. Exercise is one of the effective means to improve and increase vital capacity. According to the measurement, when swimming, people's chest is under the pressure of 12- 15 kg, and the muscles of cold water are tight, making it difficult to breathe, forcing people to breathe hard and increasing the depth of breathing. In this way, the amount of oxygen inhaled can meet the needs of the body. The average person's vital capacity is about 3200 ml, and the breathing difference (the difference between the expansion and contraction of the chest circumference at the maximum inhalation and exhalation) is only 4-8 cm. The maximum oxygen uptake during strenuous exercise is 2.5-3 liters/minute, which is 10 times higher than that at rest. The swimmer's vital capacity can be as high as 4000-7000ml, the breathing difference can reach 12- 15cm, and the maximum oxygen uptake during strenuous exercise is 4.5-7.5 liters/min, which is 20 times higher than that at rest. Swimming promotes the development of respiratory muscles, increases chest circumference, increases vital capacity, and makes alveoli more open when inhaling, making breathing smooth.
6. Skin care
When people swim, water washes away the skin, sweat glands and fat glands, which plays a good role in promoting blood circulation and makes the panel smooth and elastic. In addition, when people exercise in the water, the salt in the sweat greatly reduces the influence on the panel.
Muscle exercises in all parts of the body do push-ups (keep the foot pads high, so that the body is at 45 degrees, the standard is to reach the position slowly) or face forward, put your hands on the chair or sofa, and bend your arms with your feet flat on the chair; Doing bench press with dumbbells (heavy or barbell) can effectively practice pectoralis major. Do sit-ups to practice abdominal muscles simply and effectively, or lie flat on the bed and touch your toes with both hands (commonly known as starting from both ends). When you do it, take slow as the standard. If it is fast, there will be inertia, which will affect the effect. Or you can grab the horizontal bar with both hands and hang your body (or you can put your forearm flat on the parallel bars, your arm upright and your body hanging), then lift your legs horizontally and repeat. Do sit-ups to effectively practice waist muscles, face the ground, lean out of the bed, keep the lower body still, and lift the upper body repeatedly with the waist as the axis. Doing bench presses with dumbbells (be sure to be heavy) or pull-ups on the horizontal bar are very good ways to practice latissimus dorsi. The arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. The biceps brachii is mainly pulled, 1. You can bend and stretch the dumbbell with the big arm, but don't put it last when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch the dumbbell arm, because it is 65438 from straight to bent. 2. Shoulders do pull-ups. Triceps brachii is the main push, 1, push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. The one-arm dumbbell arm behind the neck bends and stretches. When doing the above exercises, you can practice your forearm and increase your grip strength when lifting dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arms back and up. Repeat. Squat (preferably with weight) is a very good way to exercise thigh muscles. Lift your heels, stand on tiptoe, lift your heels, and lift your body hard. You can do it on the steps. The methods of Olympic athletes to exercise calf muscles. Each component is grouped once, reaching the limit. Never practice every day, but every other day or two. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow after anaerobic exercise. Eat high-protein foods such as eggs, milk, fish, beef and mutton when exercising. Only by scientific fitness can we have a strong body and perfect muscles. (Changyang Xiaohua is original, please don't copy, never be anonymous, copy * * *! )
Exercise, muscle exercise as long as you exercise, you will be fine.
Run outside for 30 minutes first.
Jumping rope at home 2000 times in rain.
Then push-ups in groups of 30, 5- 10.
Sit-ups 100 a group of 2 groups.
If you can, you can do 30 pull-ups every other day and then do 50 pull-ups every day. I wish you success!
Can swimming exercise? What parts do you exercise? I pulled a muscle in my waist and was exhausted. Can I do some exercise? Swimming is a whole-body exercise, which is very suitable for people with bone and muscle injuries, but it also depends on whether the injuries are serious. If it is just the strain caused by sitting for a long time, there is no problem at all. If you have severe contusion, you can hardly swim, but a little activity in water or even just soaking in water can also reduce the pressure on muscles and bones. After all, the water is very buoyant.
Where can the arm sticking exercise be stuck on the body? Shoulder, back
Will you still gain weight after exercising your muscles? You'd better exercise your muscles first and then think about whether you are fat or not. If you form good exercise habits, you won't gain weight again.
Muscle exercise reaction First of all, muscle exercise is not suitable for every day. The process of muscle tissue enlargement can be understood as the proliferation of muscle fibers. You should give your body a rest. Secondly, muscle equipment training is anaerobic exercise compared with running. After anaerobic breathing, the human body will produce a lot of lactic acid, which is the cause of physical pain. You can eat more beef. Beef contains ammonia, which can accelerate the absorption of creatine by human body. Professional bodybuilders will take this medicine regularly to speed up their recovery. However, this medicine has a great burden on the kidneys and is not recommended. In addition, LZ can eat more fruits and vegetables to speed up metabolism. Finally, with regard to the question of weight, generally five groups are done for each movement. If there are less than eight in each group, the weight will be reduced, and if there are more than 12, the weight will be increased. This is a basic principle ~ I hope it will be useful to you.
It is recommended to buy a pair of dumbbells to exercise your muscles. If you don't buy them, you should do unarmed training at home.
One is dumbbell exercise at home, and the other is bare-handed exercise at home (which can be used as the first choice for warm-up). Choose for yourself.
Eat more foods containing protein, such as beef, chicken breast, eggs, milk, potatoes, tomatoes and broccoli. Just add three meals, so that the weight goes up, the muscles come out, the body naturally coordinates, the weight goes up, and the body will be fine (if you don't want to practice nutrition, you can eat normally without adding meals)
1 dumbbell training
Where should I exercise my muscles if I want to get in good shape? If you really want to be healthy, of course, full-body exercise is the best. You have to name the main exercise area, that is, the big muscle group. The human body has three major muscle groups, namely, chest, back and legs. That is to say, you mainly practice chest, back and shoulders, plus biceps brachii and abdominal muscles, so you can do sit-ups.
Ok, let's talk about the pectoralis major, pectoralis minor and intercostal muscles.
(1) bird movement
Preparation posture: Lie on your back on a low bench shoulder width (3 square benches can be used instead in the family), with your legs flexed, your feet apart, your feet firmly on the ground, your arms straight, your hands holding dumbbells and your fists facing each other.
Action: At the same time, both arms slowly fall from above to the body, and try to expand the chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted from both sides to the chest along the original path, and the preparation posture can be restored. Repeat the above actions for about 20 times.
In addition to supine position, birds can also move in standing position and inclined plate position (the angle of inclined plate is 30-60).
Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the speed of lifting and recovering is slightly faster than that of descending. After the arm is vertical, the pectoralis major still keeps trying to contract.
Function: Mainly develop pectoralis major and deltoid muscle.
(2) Sit back and lift
Preparation posture: Lie on your back on a low bench, knees bent, feet apart, step on the ground, arms straight, hands holding dumbbells on your legs.
Action: the straight arm of the left upper limb forcibly lifts the dumbbell to the back of the head through the upward direction, and when the dumbbell is slightly lower than the body behind the head, it slowly returns to the side. Alternate left and right. Repeat the above actions for 20 times.
Key points: Tighten the back and waist muscles, and control the descending speed with the strength of pectoralis major. Pull it up a little faster and then put it down evenly and slowly. When you start practicing, don't weigh too much dumbbells.
Function: Developing serratus anterior muscle and shoulder and back muscle, and enlarging thoracic cavity at the same time are beneficial to increase vital capacity.
Biceps brachii-Biceps brachii is a very stubborn part. If the training method is improper, it will be the same as not practicing (the same as practicing abdominal muscles, or if he has nothing to do, so as to see the effect).
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Mind bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
Triceps brachii-1. Neck flexion and extension: mainly practice triceps brachii. I'm a little tired when I practice. Hang in there. )
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.
Side by side.
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Finally, talk about back 1. Bend over and paddle with your arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
That's about it. This is how I practice dumbbells at home. Of course, I practice in the morning and go to the gym to retrain in the afternoon or after work.
You can also make dumbbells with long legs. If you don't like it, try it.
1. Squat: mainly practice thigh muscles and gluteus maximus.
Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.
2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.
shank
Standing on one leg and lifting heels: mainly practicing calf muscles.
Action: Hold the dumbbell, hold the fixture, stand on the pedal with one front foot and lower the heel as low as possible.
Bend your knees with your other leg and lift your calves. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.
2 unarmed training does not require equipment, and unarmed strength training is mainly divided into three parts:
1, push-ups: pectoral muscles and triceps brachii
2. Flexibility and strength of waist and abdomen
3, handstand: shoulder and back.
Chest muscle training mainly depends on push-ups. . . . . . It is recommended to train once every two to three days, with about 20 times in each group and five groups each time. When practicing push-ups, you should master the skills of muscle retraction and extension. It takes about 3 seconds for the body to go down, and it is the same when it gets up, so that the muscles can be fully stressed and achieve the effect of * * *. With the deepening of practice, it is best to put some weight on your back, or take a chair with a tripod and let it. Push-ups are not enough, they can only connect the whole muscle. Muscle lines need to be sculpted in other ways, just like the chest-clamping equipment in the gym. You put strength in, but you don't need equipment. So, you can come to 6 groups for 30 times in each group. After doing push-ups, you can sculpt muscle lines, so that the growth and lines of chest muscles will get twice the result with half the effort.
Training method of arm
(1) Forearm: Make a fist with your bare hands and exert your strength. Each group should practice until their hands are sore. Do this in four groups. It is recommended to do this 3-4 times a week.
(2) Biceps: Take a bucket at home and fill it with water or half a bucket, or feel tired according to your own strength. Practice with forearm three times a week, each time 15 beat, and do 5 groups.
(3) Triceps brachii: contact with push-ups, but it should be noted that the two hands doing push-ups should be close together, preferably stuck together, and then go up and down like push-ups, with the same number of times and groups as biceps brachii.