Content Source: Basketball Pioneer
[20 10 March 15 June 5438+06: 34]
Dwight Howard is the youngest "rebounding king" and "blocking king" in NBA history, and also the youngest winner of "Defensive Player of the Year". In addition, in the six seasons of his career, he only missed three games ... Behind the honor, "Warcraft" said that all this is inseparable from hard and solid training, so how does he usually keep fit? What events do you mainly practice? Here are Howard's five favorite and most commonly used fitness techniques.
Secret-Slow Pull-ups
Dwight Howard's most practiced project in strength training is pull-ups. Pull-ups can fully exercise the muscles of athletes' waist, shoulders and abdomen. Once these three muscles are well trained, players will have obvious advantages when competing for rebounds under the basket.
Howard does pull-ups in groups. In general, he will do four groups in each training session, and each group will do five pull-ups. The essentials of action are: tie a towel (mainly anti-slip) on the horizontal bar, and hold the horizontal bar with both hands, with the distance between the hands slightly wider than the shoulders. Change the grip of your hand every time you finish the pull-ups. The key to doing this exercise is not to let the body rise and fall quickly, because it is likely to hurt the athlete's body. Howard's practice is that it will take him five seconds to complete the ups and downs of his body, so that his muscles can be fully stretched during the practice.
Secret two cross push-ups
Push-ups are one of the important contents of Howard's strength training, whose main function is to improve the strength of athletes' upper limbs, chest, back and abdomen muscles. This exercise can help "Warcraft" to complete the inside attack more effectively.
Howard's push-ups are a little different from ordinary people. The initial action is the same as the normal push-up exercise. Support your body with your hands, then slowly lift your right hand off the ground and let it reach your left shoulder. Make sure it extends as far to the left as possible. In this process, your waist and abdomen must be kept straight and not bent. After this action is completed, put the right hand back to the normal position and immediately complete a normal push-up. After that, let your left hand leave the ground and complete the above set of actions. Howard always finishes 8 to 12 times with his left and right hands.
According to Howard's experience, it is best to carry out this sport after weightlifting training (such as bench press), which can improve the explosive power of players' upper limbs.
The secrets of three kinds of waist stretching exercises
Waist stretching exercises need the help of related instruments.
Lie on the equipment, with your feet on the anchor rod and your hands on your head, and try your best to stretch forward to support the ground. Use the strength of the waist and abdomen to let the body rise slowly. In this process, both hands must be stretched upward with all their strength, and keep this posture for 3 to 5 seconds when reaching the highest point. At this time, the waist should be arched and the two shoulder blades should be completely close together. After the pause, let the body return to the initial position and do waist stretching exercises with both hands around for three times, about 10 ~ 15 times each time.
Tip 4 Romanian shoulders
This shoulder lifting exercise, invented by Romania, has now become one of Howard's most commonly used training programs, and it needs the help of dumbbells.
The essentials of action are: grab the dumbbell with your right hand, slowly lift your right leg backward, always keep it straight, press the dumbbell down with your right hand as far as possible, and slowly lean forward. During this exercise, always keep your legs straight and your waist and abdomen can't bend. After a short pause, slowly return to the standing action, and then change the dumbbell with your left hand to complete the same action.
Howard usually does this exercise three or four times at a time, and each group repeats it 6 to 10 times.
Five sets of rope clamping exercises
For inside players, how to grab the favorable position under the basket is a compulsory course, and the card position is the key to whether or not to grab the rebound.
Howard needs the help of a stretcher for his card position practice (see the picture above). Stand with your legs in a defensive posture, adjust the height of the stretcher handle to make it consistent with the height of your right hip, hold the handle of the rope with your right hand, and slowly retreat until the whole body feels obvious pressure.
After these preparations are made, the right leg retreats and the right hand pulls the handle backwards. At this time, your legs should feel obvious resistance. Hold this position 1 to 2 seconds, then retract your right leg and step back your left leg to complete the same action. "Center players must train themselves to move under strong pressure, so that they can push their opponents away from the basket and finish the attack or rebound," said Brian Mayer. "This training has greatly improved Howard's card position ability. Don't relax, start the second exercise at once.
Howard