Why is there only a 15 rule in arm training and no 5. 10 or 20? Because this 15 is the most practical and important rule, and it is a summary of my 15 training experience. Young people want strong arms. Because arms are attractive and beautiful, people always pay attention to them first. To this end, I would like to recommend this 15 rule I follow to young friends who love bodybuilding.

1. Focus: Focus only on the part you are practicing-the arm. When you start training, you should feel that your whole body is made up of arms. All you have to do is shrink, stretch and forget everything else in your life. The most important thing at this time is to let the arm muscles bulge.

2. Exercise all the time: In training, if you use 1/4 or 1/2 to exercise, you are muddling along. One thing must be clear: give muscles proper strength and maximize muscle stimulation. The growth of muscle fiber can only be realized by giving full play to its function-all-round contraction and extension.

3. Use forced times after a certain foundation: Before you start using forced times, you need to meet two conditions: (l) You have a certain arm circumference; (2) You have a good training partner. Without these two conditions, biceps brachii will be torn or elbow joint will be damaged. If you have two years of training experience, good biceps brachii and triceps brachii, and the ability to control heavy weight, then the number of forcing will make your arm muscles grow.

4. Don't overtraining: I've seen some people train hard, train again and never rest. Biceps and triceps brachii are small muscles. It's easy to get excited during training. If you overtraining, it will be counterproductive. It is recommended to practice your arms once a week. If you are an advanced athlete, you can practice 15 groups for each muscle. But the number of times is very important to your arm. I kept it all the time.

5. Don't be fooled by praise: When people in the gym praise how good your arms are, don't take those words seriously, because it will only make you feel that you don't need to train hard, be honest with yourself, be strict with yourself and strive for greater progress.

6. Patience and perseverance: Don't think about how fast your arms grow all day. Let's face it. Understand that the growth of arm circumference is a slow process. As long as you train hard with the 15 rule, it is impossible not to increase your arm circumference. Remember, this is the experience that I spent 15 years.

7. Every exercise should reach the limit: correct a wrong view: easily completing each group of exercises can make muscles grow. You should focus on muscles, not joints. Joint pain means better weight control to squeeze muscles and do the whole exercise. You can get help when you are forced for the last few times.

8. Increase the training weight: In the initial bodybuilding training, you should use moderate intensity. When you have a certain foundation, you should gain weight to get higher quality muscles.

9. Don't use weight that you can't control: People who want to attract others' attention with weight are stupid, because it is easy to get hurt. Training is smarter.

10. Keep the arm muscles relaxed: stretch the arm muscles before each training. Let the blood fully circulate and flow to the training site. Stretch the muscles between groups to avoid muscle injury. In fact, the more blood in the muscle, the more nutrients the muscle gets.

1 1. biceps brachii, triceps brachii and forearm muscles are practiced together: this is the principle that echoes the previous rule. Keeping your arms full of blood can make the training last longer. If you train other parts at the same time, you will draw blood from your arm. Some people practice biceps brachii with back muscles, triceps brachii with chest muscles. This can't make the arm have the most suitable growth conditions.

12. Take a day off after arm training: There are few parts of the body that always bear strong pressure like the arm, because the arm has to exert force to do any action. The biceps brachii and triceps brachii are a pair of related muscles. They get tired easily and need enough rest to recover. Let them have a good rest for a day and get real growth.

13. Don't lose heart. Don't be stupid: not everyone can have an arm with a bust of 59 cm (top). You should face the reality. If you let delusion control you, you will hurt yourself in training. Depression can make things worse and even end your bodybuilding career. There is a big gap between facts and dreams. Hard training will bring you rich rewards. This is almost cruel training.

14. Expand your imagination: When training your arms, imagine that the tendon of your biceps brachii is a steel rope that will never break. Imagine that your triceps is a striped steak. You should associate your thoughts with your muscles. This is very effective.

15. Enjoy the fun of training: arm muscles are the muscles people want to see. So when you train them, you should fully enjoy the fun. I believe you will bring others biceps brachii like mountains and triceps brachii like hooves. When someone asks you to show off your muscles, you will not hesitate to make a beautiful biceps brachii shape.

It can be carried out for two months as planned! Wish you success!

Innate is very important. The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is hard. The whole process takes 15 weeks.

For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If it is finished, you need to do the next item directly. Remember not to rest! !

Item 1: Half Squat Jump

1. Half squat? Put your hands in front.

2. Jump at least 20 to 25 centimeters off the ground. If it is easy for you, you can jump to 25 to 30 cm. When you are in the air, you need to put your hands behind your back and land.

Next, just repeat the above steps! ! !

Training course of rapidly improving jumping ability II

Item 2: Raise your toes (raise your heels)

1. First, find a step or a book to cushion your feet. Then put your toes on it. Your heel should not touch the ground or mat.

Lift your toes to the highest point

3. Put it down slowly. Finish it once. Finish with your feet. Complete a group.

Training course of rapidly improving jumping ability 3

Item 3: Steps

1. Find a chair. Put one foot on it. It's 90 degrees.

2. Jump away as much as you can. Change feet in the air. Now put them on the chair.

3. Repeat 2. Put the old jumper back on the chair. Complete another jump.

Training course of rapidly improving jumping ability 4

Item 4: vertical jump

1. Keep your feet straight. Shoulder width. Lock your knees. ...

2. Jump only with your calves. You can only bend your ankle. Try not to bend your knees. ...

3. When you get to the ground, take off quickly again and finish it once. ...

This is very difficult. You can use your hands to help you take off. ...

Training course of rapidly improving jumping ability 5

Item 5: Tiptoe jump

1. Lift your toes to the highest point.

2. Take off quickly with your toes. The jump should not exceed 1.5 or 2.5 cm.

It is necessary to jump back. It is helpful to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.

The first method is the most effective and the most difficult. It can improve your bounce in a short time. The specific method is: digging a pit. It's about one meter deep. Tie a 5 kg sandbag to your leg. Jump into the hole. Try to jump out of the hole with a load. After half a month, dig a hole 20 cm deep and increase the load by 2-3 kg. Keep practicing. And so on. Finally.

The second method. The effect is not obvious, but it is easy to achieve. Specific methods: put a rubber band on your ankle, jump in place and practice for half an hour every day. But I feel that this method is not effective.

Good luck. Future sports stars!

To develop explosive force, we must increase muscle contraction strength and working distance and shorten working hours. In strength training, we should use small load machinery to move quickly. Without slowing down, we should gradually increase the load and improve the muscle contraction strength. Just now, we said that the technical action of "leaning back" is mainly used to increase the explosive force by muscle contraction. The increase of strength can enhance the control ability of technology. Therefore, in the usual training, we can't just work hard on technology. Moreover, great efforts should be made to increase explosive force and improve muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, and improve the muscle control ability and relaxation ability before the action. (3) The initial length of the muscle. The stretched muscles contract to have faster speed and strength. (4) Relaxation exercises after strength exercises.

Among the explosive factors, strength plays a leading role. Therefore, the growth of strength is conducive to the development of explosive power, but strength is by no means equal to explosive power. In other words, in actual combat, you don't have to have the strength to apply your skills well. The explosive power of a judo athlete can only be brought into play through the coordination of basic strength, speed, technology and sensitivity. Some people can lift a fairly heavy barbell, but not when wrestling. Specifically, they lack special power. Judo players face each other. Strength, speed and endurance are needed. Some of our athletes feel that their strength is not bad. The key is that their special ability and quick strength are poor. In the future training, we should pay attention to improving our own special strength on the basis of transferring a set of strength to special strength.

Problems that should be paid attention to in developing strength:

(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Moreover, the load used in strength training is different, and the effect is different. Therefore, training varies from person to person, and the load should be arranged reasonably.

(2) excessive recycling. A lot of energy and material are consumed in the process of exercise. The movement stopped. Decomposition and metabolism are secondary. The synthesis of energy and matter began to recover and exceed the original energy and matter content in the body.

(3) Training interval. Practice has proved that the strength training interval is the best, because after stopping training, the strength increases quickly and fades quickly.

(4) Age and gender. The same person's strength training has different reactions at different ages. The strength values of men and women are also very different.

Both men and women, as long as they insist on strength training, will have a good effect on the maintenance and development of strength quality.

First, the most important thing is that you are eager to dunk.

Second, we must endure loneliness. You can persist in eating bitter food.

Third, we must have confidence in ourselves. I believe you can do it! There are many short dunks in history, such as "Little Potato Weber". 170 is not enough "or even" 2000 national dunk champion 175 "can dunk with both hands. Many people shorter than 175 in America can dunk, but we can do it with proper training. There is an American student named Matthew in our school. You may know him.

Fourth, dunking is not your ultimate goal. Exercise brings strength and beauty, and gives people the feeling of flying. Of course, you should like it yourself.

Enjoy the feeling of flying.

Fifth, if you are below 170, of course, you can't expect to deduct the standard 3.05 basket, because people always have limits.

Only professional training is impossible. But you can deduct a basket of about 2.9-2.95. Most baskets are tall.

The street, of course. Except at the gym.

7. Have a good pair of basketball shoes and adequate protection. 8. Have time and energy to practice. Not afraid of boredom.

9. Have the support and participation of a bunch of friends. This is very important. It's best to have some good bodyguards to play with. 10. Fly with one hand, the desire to fly. Desire comes first.

2. Specific physical requirements

1. This process will last for several years, but you should pay attention to physical exercise and love sports. Properly trained players can dunk in 1 -2 years. At least it can give people a feeling of dunk. You can see your flying posture. Remember to keep exercising. But there is no need to keep training every day. Less fat. People who usually exercise regularly don't have this problem' the key is that you may not be like this at first', but it doesn't matter. 3. Sports is not just a hobby of basketball. If you are asked to practice track and field, don't feel useless or irrelevant, or even refuse. You can have a holiday when necessary (summer vacation is the best). Practice from morning till night. It seems a bit BT, but you will soon find yourself able to adapt. Even if you are tired every day, there will always be inexhaustible strength. Believe me, if you feel useless, you can leave at once. 6. You'd better swim to the gym or find your own way. 7. Dunk can make you confident, but remember not to use it to despise people who are taller than you.

8. Don't interfere with your study. This is something outside your research. "What is certain is that you can't make the professional team even if you can dunk. Still have to rely on learning. 9. Be entertaining. Don't worry about your grades. Keep it up, keep it up. You will see the result slowly. Pay special attention to altitude sickness in any exercise, such as practicing guitar, piano and Olympics.' Will comes first.

Three. Implementation process (divided into several sections)

When you start from the first day, you should make it a part of your life. You can't fish for three days Don't be afraid that you can't practice. Even if you can't practice, don't be sad, because you learn much more in this process than the dunk itself.

(1) Basketball Special Exercise:

The purpose of dunk is to play basketball. Let's talk about how to play basketball first. Basketball is a team sport. This must be clear. But many of our friends who love basketball ignore this point. It is wrong to think that you can't play basketball. No matter who you play, you can't replace a group. Maybe you can handle the key ball. But this is not the fun of basketball. Everyone is the happiest. Don't think you are playing well. It's true that others can't play' mentality is important. Literacy comes first. A player who has played for three years but has good skills just can't catch up with a player who has played for six years but has poor skills. Because basketball awareness is the most important, and experience is also very important. The understanding of basketball is different. Don't think you are fighting for a war. You must go shopping with others. Tolerance and wisdom can help you make many friends and learn a lot. Know this, you.

To dunk, you must first make a good shot. There are many precautions here, such as "many people are very accurate in layups" but can't jump high ",which is very useful in actual combat, but it is useless for us to dunk. Of course, the sense of the ball is very important. The layup is divided into low hand and high hand. Elsewhere, we use high-hand layups and low-hand layups.

Exercise 1. The expert layup is from both sides of the center line. Alternate layups are'10' and' full practice' every time you take off, until you can send the ball in your hand to the highest point at the highest point of take-off. This can make up for your height and increase your ability to stay in the air. This is a basic exercise. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Jump leg. This is conducive to the explosion. Try "feeling as strong as sitting on a spring" more often. This feeling will eventually produce the feeling of flying. Practice layups more. Exercise 2. The requirement of "baseline layup" is the same as before, but put the basketball in the basket with your left hand. Remember not to be afraid of not getting in' don't be afraid of hitting the basket', and hold the ball in your hand until it reaches the highest point. Exercise 3. Rebound with the ball. People should consider the problem of bouncing. The following is an introduction to the practice of bouncing. The goal of layup is to rebound. Don't let go of the backboard that pushes the basketball to the top. Repeat this. Give yourself a clear goal, such as today's height is at the lower edge of the rebound. See if it can be improved after a while. Exercise 4. Long-distance layup It must be gradual. The standard is that you can send basketball to the basket as a normal layup at first. Watch your posture. Be sure to stretch and be chic. This is a slow process. Maybe you can't keep up with "don't blindly increase the distance", which will make you form a bad habit of layup. However, the action will be deformed than when trying. It is also necessary to feel it. This will make you restrain your movements. Until one day, you can make a layup at the free throw line. At the fourth shooting point, you can take a master layup. Send the basketball to the basket. Watch your movements. Feel the feeling of flying when you take off. Exercise 5. Practice around the frame. Is that you can take off at the same time and make a backhand layup. The air feels the same as before.

The above five exercises are the most basic exercises. They can cultivate your ability to stay in the air and control your body, as well as the coordination of layups. Don't shoot until the ball reaches the top. Of course, this will have a certain impact on daily games, but you should learn to adjust yourself. These exercises should run through your basketball practice like shooting. Of course, you can also find out similar training methods yourself. Many people should learn to practice in practice. It is necessary for you to learn more. Some basketball superstars may not do well in their movements, but repeatedly training these difficult movements can cultivate your coordination, flexibility, jumping and so on, and also improve the appreciation of basketball. You must have the desire to make a layup.

Dribbling, defending, shooting, etc. )

Dribble is very important' Dunk in actual combat is not to let others give you a way to dunk' You always have to pass the ball and dribble to a certain extent, but this has little to do with the core issue being discussed now' so it will be discussed in future articles.

(rebound) is conducive to rebound and consciousness' will be explained in the rebound section.

(2) Bouncing special exercises

It is inconceivable that the dunk will not rebound. Unless you are as tall as oberon Yao Ming, the dunk we are pursuing is actually a pursuit of beauty, to show the posture of bouncing and flying. There are two parts here. One part is independent of basketball, and the other part is combined with basketball.

A. independent of basketball.

1. Sprint and long jump. These two are very important. A good sprinter must be a long jumper with considerable strength. Speed is also a pleasure. In dunk, quadriceps femoris and gastrocnemius have the strongest contraction, and sprint and long jump are good means to practice these two explosive forces. Everyone can practice these two things after school in physical education class. Sprint: 30 meters and 50 meters sprint. But as an all-round development person, you need to "pay attention to the contraction of those two muscles during sprint" and do your best. In sprint, you should always run "but not for a long time" to keep your muscles tense.

It is very helpful for training and improvement. Long jump: Standing long jump. Be sure to do your best. Pay special attention to muscle contraction. Sprint and jump Pay attention to the starting speed and the feeling of the center of gravity leg when taking off. I feel my achilles tendon pulled to the extreme when I take off. Frog jump: generally 20 meters. You can practice' 4 round trips' after playing basketball. It's easy to improve when you are tired, but don't overdo it ... Achilles tendon practice is well known. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Heel lift: Be sure to be quick, otherwise the calf will easily thicken, and you must feel that the achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course it is not true. Generally, gyms have such equipment. You can do it yourself. You can do it on the steps at the latest. Step on the steps with your toes, and don't step on the rest.

Squat with weight and take off. Generally, there are 10 people in a group of' about 8 groups'. Jump on one leg. 30 people with one leg. Eight groups take turns. "Feel the stretch of Achilles tendon" is still an old requirement. Squat on one leg, then lift your heels. This is very difficult. When your leg strength reaches a certain level, you can do it. Can exercise the static strength of thighs and calves.

The above exercises don't have to be done specially' but they must be done often in daily life', which looks like. Only in this way can it be effective.

3. Fat consumption and strength training

Swimming: This is the best way. Can burn fat quickly. You can also try running in shallow water. This is good for girls. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course. Besides, you can see how cool a beautiful woman is! Fitness: traditionally, the lighter the person, the better' but strength is very important'. It can protect you from harm in confrontation. Exercise with appropriate load, such as bench press, is very beneficial to the improvement of sprint and layup strength. Boxing is the best. Can fully mobilize your whole body, especially your waist and abdomen. The strength of your waist and abdomen is very important for jumping. Stagnation and stretching come from jumping and your waist and abdomen strength and control. Special exercises for waist and abdomen:

B. quality exercises related to basketball.

1. Sprint back and forth on the court with the ball, just one back and forth. Continue after the break.

2. Throw the ball yourself or ask others to catch the ball and make a layup. There is plenty of run-up time at a long distance, and then catch the ball and make a layup in the air. Remember not to wait for you to catch the ball before others throw it. So you'd better throw it yourself. Try more and you will get used to it. It is also called empty grasping, but it is more demanding than that. 3. Rebound practice: smash the board by yourself, and then take off to compete for the ball. Pay attention to the requirements of jumping when taking off.

4.★ The most important thing is to touch the height and practice' touching the board and touching the box'. Everyone should set a standard for themselves and continue to compete. Pay attention to the center of gravity of takeoff. Feel the feeling of gliding in the air' don't be the highest point when you hit the board at the end'. This is the same as sliding to the board with your hands still after taking off. This must be filled in with your practice. This is the core. The takeoff requirements are the same as before.

Ok, here's the preparation for dunk. These are basic skills, but if you practice, you will succeed. You must learn how to train and improve your quality, especially jumping. Of course, these trainings can be best combined with basketball. You can practice these basic links at home and in the dormitory corridor. If you practice hard, it is not surprising that your bounce should be above 80CM. Basically, you can try to dunk.