You like playing basketball. You should practice the explosive power of your legs and the muscle strength of your shoulders and chest.
On the first day, chest and shoulders: bench press 3 groups, 6-8 times (that is to say, your weight should be 6-8 times, so you can add weight easily).
3 groups of dumbbells bench press 6-8 times.
Sit in chest for 3 groups 10- 12 times.
Three groups of barbell neck press 6-8 times.
Three groups of upright birds 10- 12 times.
Rest the next day
Day 3: Back and Head:
Pull-ups from narrow to wide, divided into 4-5 groups, do 30 times, which can not only exercise your back and arms, but also exercise your grip strength.
Line up in three groups in sitting position 10- 12 times.
Barbell bending is 3 groups 10- 12 times.
Dumbbells are alternately bent for 3 groups 10- 12 times.
Day 4: Rest
Day 5: legs:
Frog jump: 15 times, 3 groups.
Three groups of lunges 10- 12 times.
Leg flexion and extension 3 groups 10- 12 times.
Leg bending is 3 groups 10- 12 times.
Rest on the sixth day
On the seventh day, repeat the cycle of the first day, and so on. You are a primary fitness enthusiast. These actions are enough. Pay attention to warm-up before each exercise. Wear more and wear less in winter sports, which affects the sports effect. At the end of each training, the abdomen is closed, and the abdomen is closed 15-20 times. Three groups sat on their knees 15-20 times. Three groups.
Eat carbohydrates (potato steamed bread) half an hour after exercise. . . )
Take protein (protein powder and egg white) one hour later. . . )
Ensure eight hours of good sleep every day!