First, endurance training.
We can divide endurance into three categories: cardiopulmonary function, muscular endurance and perseverance. All aerobic exercises can train cardiopulmonary function and muscle endurance, and running is one of the easiest endurance training programs for the general population.
What is worth mentioning is spinning, which is a comprehensive whole-body exercise that combines endurance and explosiveness, such as standing and climbing, suddenly increasing bicycle resistance, bending over and riding quickly and so on. When doing strength exercises, lower load and higher frequency can also train muscle endurance. Endurance is actually the longest test of your endurance, to see if you can persist to the end, so it is actually a very broad concept and also related to perseverance. Sometimes spiritual things are often the most important.
Second, speed training.
If you want to practice more speed, you must strengthen the speed on the basis of endurance training, and at the same time, it must be closely combined with the practice of strength and explosiveness. Legs must have strength, so that they can have explosive power and speed. Therefore, to practice speed, we must first practice strength and endurance, and practice leg strength, which will be introduced in "Strength Training". Speed training generally uses a treadmill to adjust the speed, and some sprint outside.
In addition, the exercises specially aimed at explosive force can be completed by cycling at variable speed with spinning bike, bending over and riding quickly, and running at variable speed with treadmill. Outdoor reentry running and variable speed running are also good explosive training methods.
Third, strength training.
As mentioned earlier, strength and endurance are the basis of other qualities, so strength training is particularly important. When we observe NBA stars, we can find that their shoulders are the most developed, and their chests, backs and legs are also very strong.
Therefore, strength training is a comprehensive exercise. As far as basketball is concerned, it is more important to practice the following parts: shoulders, arms, back, chest and legs. For these points, we should focus on local strength training, and it is easy to stand out on the basketball court if we do these strength training well.
Fourth, physical training.
In the past, there was no gym, so physical training could only use outdoor venues, such as using the steps of the stands to practice leapfrog to strengthen leg strength, or running around the playground 10000 meters to practice endurance, sprint, turn-back running, variable speed running and explosive force, and doing sit-ups to practice the core parts, which can also achieve certain physical training effects.
But strength training is often neglected, which is fatal, because muscle strength is the foundation. Without good strength, other qualities will be affected. If you want to further improve your physical fitness and lay a solid foundation for superb basketball skills, physical training in the gym is the best choice, and good hardware facilities will naturally make exercise twice the result with half the effort.
Five, waist and abdomen training
Training is also waist and abdomen, and strength is divided into upper abdomen, lower abdomen, lateral abdomen and waist and back exercises. Waist and abdomen training does not need to use too much weight, you can practice by hand, but you should repeat it several times.
Arrange the amount of exercise reasonably. Many friends play tirelessly. Long-term heavy exercise will not only cause the decline of physical function and resistance, but also hinder study and rest. Generally speaking, it is appropriate to control the amount of exercise at around 1 hour.