3. The easiest way to practice biceps brachii is to grasp large objects that can be fixed with one hand, such as doorframes and railings. And keep your feet close to the object, then hold the object's arm as straight as possible and bend and stretch repeatedly.
It is advisable to have muscle aches every time. Remember not to do it every day. Every time you do anaerobic exercise, you should destroy the abdominal muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue. To put it bluntly, muscles grow out at rest after anaerobic exercise.
Only by scientific fitness can we have perfect muscles. Supplement: First of all, we should practice our physical strength and let ourselves have enough physical strength and endurance to do the action! If you practice jump shot alone, the most important thing is to practice your jumping ability first. You can tie sandbags and jump steps, and then your back muscles. To maintain your posture and hand shape in the air, these muscles must be practiced! ! Wrist strength is also essential, but it is important to keep your hand shape! ! ! ! Finally, I hope I can listen to rhythmic music, and jump shots need rhythm! ! Strengthen leg strength: leapfrog practice is the best.
The strength of the waist should also be strengthened, and the jumping ability is basically driven by four tendons: the feet jump to the ground, the squat force of the thighs makes you jump, and it is very important that the waist and shoulders drive the body to rise. So don't ignore the exercise supplement of these two parts: how to practice the first jump: half squat jump 1, and start half squat? Put your hands in front of you. 2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Next, just repeat the above steps! ! ! The second item of the training course to improve the jumping ability quickly: stand on tiptoe (stand on tiptoe) 1. First find a step or a book to pad your feet, then only put your toes on it, and your heels are not allowed to touch the ground or the mat. 2. Lift your toes to the highest point. 3. Put it down slowly and eat it all at once. Complete a group with both feet. 3. Quickly improve the jumping ability training course 3 item 65433. 90 degrees. 2. Try to jump away, change your feet in the air and put them on the chair. 3. Repeat 2, put the original jumping foot back on the chair and complete the jump again. Training Course 4 for Quickly Improving Jumping Ability Item 4: Vertical Jumping 1. Straighten your feet, shoulder width apart, and lock your knees ... 2. Jump with your calves, bend your ankles, and try not to bend your knees ... 3. After reaching the ground, jump quickly and complete it once ... This is very difficult. You can use your hands to help you take off ... and improve your jumping ability quickly. Training Course 5, Item 5: Tiptoe Jump 1. Lift your toes to the highest point. 2. Take off quickly with your toes, and take off no more than 1.5 or 2.5cm. How to practice shooting first, ensure three 90 degrees: wrist arm, elbow, arm and upper body. Keep your arms and hands on the same plane when shooting. Bend your knees with your legs. When shooting, use your wrist and fingers. Don't use your arm. When shooting, your leg strength should be combined with the movements of your hands, so that your shooting can be accurate and powerful. Secondly, we should practice often. Rome wasn't built in a day. After a long period of training, it will be very accurate! How to practice explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises. Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the 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. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training. (2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body. (3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly. (4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.