1. Long-distance running: A long-distance running of about 3000 meters is very beneficial to the exercise of cardiopulmonary function and the improvement of leg muscle endurance. Ordinary exercisers also need a short adaptation time, and they can basically adapt after running for 4-5 times (time 1 week to 2 weeks). After that, you can exercise 3-4 times a week.

Essentials: At the beginning of exercise, you should first pay attention to your arm swing, especially the back swing.

Pay attention to your breathing rhythm, don't deliberately breathe hard, keep it even, and keep the running speed even.

Wear a watch to run, record your time, and try to make progress every time.

Accustomed to this distance, I don't want to lengthen it. The last 200-400 meters can be increased by sprinting.

2. Skipping rope: My favorite method is to exercise the coordination and endurance of the whole body.

1. 1 min× 5 groups, with no less than 80 times in each group. Jump with both feet (double flight is better), and the interval between groups is 60 seconds, no more than 60 seconds. If you give yourself more time, the effect will be worse.

Two, a jump rope 1000 times, 15 minutes. It's also jumping with both feet. After getting used to it, increasing the intensity appropriately will make you a physical superman.

Key points: keep breathing evenly. When skipping rope, the forefoot touches the ground, the upper arm tightens and the wrist shakes.

3. Climbing: If you feel a little old, climb, climb the mountain or climb the stairs, and complete the cumulative height of about 200 meters every day, which will make your legs and feet breathe easily and powerfully. Get used to it soon? Then put some burden on your back, and the appropriate increase is 5kg.

Essentials: You can take a break to calm your breath, but you should pay attention to your time and try to be faster than last time.

4. About losing weight:

In fact, all physical training methods can be used to lose weight. The difference is that you should pay more attention to controlling your diet when you lose weight. If you want to lose weight, don't eat sweets, biscuits, fried products (including potato chips) and barbecues. If you want to eat meat, eat stew, and reduce the intake of water and soup during meals and one hour after meals (note that eating is important, although unpleasant). It is certain to eat more vegetables, but don't give up eating rice and steamed bread. Eat 60% to 70% full every meal, don't eat too fast, and don't sleep for 4 hours after meals. Lesbians suggest learning aerobics, but I don't quite understand that. Finally, remember never to faint from hunger, it is very, very dangerous behavior! ! ! ! !

Oh, yes, and the weight loss effect is better in summer.

Thank you for believing me. Let me introduce some strength and muscle training methods I have used bit by bit. Some friends want to gain weight. If you don't want to gain weight by eating and sleeping, you can refer to my things.

1.

Strength test: Before you start to make an exercise plan, when you want to modify the training plan, you should first conduct a strength test to understand your body. First, choose the project to make an exercise plan, and then test it. The purpose of the test is to know your own limit, with 40%-60% of the limit as the strength of a single group and a certain number of groups as the total amount of exercise each time. Adhere to regular exercise, do strength tests every month, and adjust the plan.

2.

Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, I suggest you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell birds. If your limit is below 50 times, then push-ups are still very effective for the time being.

Exercise: Your limit is a day ×40%-60%×5 groups, and the interval between groups is 120 seconds.

Tip: Strictly observing intervals is the guarantee of strength. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands on the ground and need to exercise every day.

3. deltoid: It's your shoulder. What you need is a dumbbell, or you can use a water-filled beverage bottle of 1.25-2.5 liters.

Practice: hold a dumbbell in one hand (beverage bottle? ), the arms should be stretched to the sides of the body as far as possible, not necessarily completely straight. The arm forms a 45-degree angle with the body. Lift the dumbbell up quickly, making an angle of about 45 degrees with the body direction, and then slowly put it back in place. It is best to fix the number of single movements at 10. Choose the limit of your weight around 20 as the exercise load, and do 8 groups at a time, with a two-day interval of 120 seconds.

Tip: It is also necessary to strictly observe the interval. The focus of the action is the fast action on the stage and the slow action under the stage. Don't be discouraged by the small importance of your own use. When I can push 90KG on the bench press, I can only practice dumbbells under 4KG.

4. Triceps: the lateral muscle of the upper arm.

Exercise: Take a dumbbell in each hand, reach behind your head, lift the dumbbell upwards, take 65,438+05 as a group, and choose the weight with a limit of about 25 as the exercise load. Do 4-5 groups at a time, and exercise every day at an interval of 180 seconds.

Tip: It is best to use it in combination with other exercise methods.

5. Biceps biceps brachii: the muscle on the inner side of the upper arm, which is full of beauty.

Exercise: Take a dumbbell in each hand, keep your arms close to your body, keep your upper arm still, and lift your forearm upward. Take 10 as a group, and choose a weight of about 20 as the exercise load. Exercise 6 groups every 90 seconds, and exercise every day.

Tip: when doing the action, the upper arm should be close to the sides of the body and the body should be upright. Don't shake, try to relax your wrist, and you can hold the dumbbell or not.

6. Abdominal muscles: Simply put, it is your stomach.

Exercise 1: Lie on your back, with your calves on a stool or cot, so that your thighs and calves are basically at a 90-degree angle, and quickly and repeatedly look up at your knees. Do 3-4 groups every day, each group does its own limit, and rest between groups 120 seconds.

Practice 2: Lie flat, quickly straighten your legs up and lift them perpendicular to your body, and then slowly put them down (10 second). Do 15 for each group, start with 3 groups a day, and then increase the number of groups after getting used to it, and it will be fine to reach 6 groups.

Tip: With the second movement, it is best to grab something (not hair) at the back of your head. Abdominal muscles are not skeletal muscles, so you must practice them every day.

Secondly, it has good jumping ability and strong explosive power! Until the dunk

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 very hard, the whole course 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 finished, you need to do the next item directly, remember not to rest! !

Item 1: Half Squat Jump

1, at the beginning, half squatting? Position, hands in front,

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! ! !

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 pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.

Lift your toes to the highest point

3. Slowly put it down again and complete it once .. Use your feet to complete a group.

Training course of rapidly improving jumping ability 3

Item 3: Steps

1. Find a chair and put one foot on it at 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 finish another jump.

Training course of rapidly improving jumping ability 4

Item 4: vertical jump

1. Feet straight, shoulder width, knees "locked". ...

2. Just jump with your calves, only bend your ankles, and 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, and the jump shall not exceed 1.5 or 2.5cm.

The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.

The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, practice stops here. Take off the load and try again to see how high you can jump.

The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective.

Good luck, future sports star!

In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving 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, 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.

Both men and women, as long as they insist on strength training, 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, you should endure loneliness, suffer hardships and persevere.

Third, we must have confidence in ourselves and believe that we can do it! There are many short dunks in history, such as Little Potato Weber.

170 is not enough, you can even dunk with both hands. The national dunk champion in 2000 was 175. In America, many people shorter than 175 can dunk.

However, Europeans and Americans are really strong, but we can achieve it through proper training. There is an American student named Matthew in our school. You may know that he is' fat and not very tall', but he can jump in place and grab the basket.

Fourth, dunking is not your ultimate goal: to exercise, bring strength and beauty to people, and give people the feeling of flying. Of course, you should be happy.

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. You are not heaven.

Only professional training is impossible. But you can deduct about 2.9-2.95 baskets, most of which are so high.'

The street, of course. Except at the gym.

Seventh, have a pair of good basketball shoes and adequate protection. Eighth, if you have time and energy to practice, you are not afraid of boredom.

Ninth, it is very important to have the support and participation of a bunch of friends. It's best to have some good bodyguards to play with. No. 10, the desire to fly with one hand. Desire comes first.

Second, all aspects of the 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 you can give people a feeling of dunk, depending on your flying posture. Remember to keep exercising, but not every day. You must keep training every week.

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.

4. If necessary, you can use a holiday (summer vacation is best) to practice continuously from morning till night. This seems to have.

Point BT, but you will soon find yourself able to adapt. Even if you are tired every day, there will always be inexhaustible motivation. Believe what I said, if you feel useless, you can leave at once.

6, it is best to swim, and be willing to go to the gym, or find a way by yourself. 7. Dunking can make you confident, but remember not to use it to despise people who are taller than you. You know it will be easier to practice this than you.

Everyone has his own strengths and potential.

8. Don't interfere with your study. This is something other than your study. To be sure, even if you can dunk, you won't make the professional team.

You still have to learn. 9. Make education interesting, don't worry about your grades, stick to it, keep it up, and you will see the effect slowly, paying special attention to "altitude sickness"

"This can be found in any practice, such as practicing guitar, piano and Olympic Games. Will comes first. You should be active in the basketball court and be good at imitating the movements of star players.

Third, the implementation process (divided into several paragraphs)

From the first day, we should regard it as a part of life, and we can't fish for three days. Don't be afraid that you can't practice, even if you can't, don't be sad, because you learn much more in this process than the dunk itself.

(1) Basketball Special Exercise:

Dunk is used to play basketball. Now let's talk about how to play basketball. Basketball is a team project, which must be clear. however

Many of our friends who love basketball ignore this and go it alone. They think they are good at playing basketball. This is not right. No matter who it is, one person can't replace a group. Maybe you can handle the key ball. But the fun of basketball.

That's not it. Everyone is the happiest.

Don't think you are good at playing, or even despise others who can't play. Mentality is very important. Literacy comes first. A player who has played for three years but has good skills can't catch up with a player who has played for six years. This is a fact, because basketball awareness is the most important and experience is also very important. The understanding of basketball is different. Never think that you are fighting for a war, but going shopping with others. Tolerance and wisdom can make many friends.

Knowing this, you can play street basketball, even a formal game. Dunk will be your weapon.

(layup)

If you want to dunk, you must first shoot well. There are many precautions here. Many people are very accurate in layups, but they can't jump high. This is useful in actual combat, but it is useless for our dunk. Of course, the sense of the ball is very important. The layup is divided into low hand and high hand, and we take the high hand.

Make a layup with your hand, and use your low hand in other places.

Exercise 1. Grasp the layup from both sides of the center line, and 10 is a set of alternate layups. Practice with all your strength every time you take off until you can send the ball in your hand to the highest point at the highest point of the take-off, which can make up for your height and increase your stagnation.

Empty and capable. This is a basic exercise. Pay attention to this requirement in layups. All your layups should follow this standard. Note that the center of gravity must be placed on the take-off leg before taking off, which is conducive to the explosion. Try to feel as strong as sitting on a spring. This feeling will eventually produce the feeling of flying. Practice layups more.

Exercise 2. Baseline layups are as required as before, but you should put the basketball in the basket with your left hand. Remember, don't be afraid of not getting into the basket. Don't be afraid to shoot. Hold the ball in your hand until it reaches the highest point.

Exercise 3. Rebound with the ball. The requirements are the same as before. The premise is that you must touch the backboard. This should consider the problem of bouncing and practice bouncing.

Learn to talk about it below. The goal of layup is to rebound. When basketball is at the highest point, don't let go. Repeatedly, give yourself a clear goal. For example, today's height is below the rebound edge, so let's see if we can improve it later.

Exercise 4. Long-distance layups must be gradual, and the standard of the initial take-off distance rebounding into the point of "gradually increasing later" is

You can send the basketball to the basket like a normal layup. Pay attention to your posture, be sure to stretch and be natural and unrestrained. 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.

The movement will deform. But it is also necessary to try to experience this feeling from time to time at a much farther distance than before. This will make you

Restrain your movements. Until one day, you can make a layup at the free throw line and jump at the fourth shooting point. Send the basketball to the basket. Pay attention to your movements and feel the feeling of flying when you take off.

Exercise 5. Practice around the frame, that is, take off on one side, hook and layup, and feel as good as before in the air.

The above five exercises are the most basic exercises, which 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 have to do this.

Learn to adjust yourself. These exercises should run through your basketball practice like shooting. Of course, you can also find a similar training method yourself. Many of them are learned by practice. It is necessary for you to know more about the movements of basketball superstars.

You may not be able to do it well, but repeatedly training these difficult movements can cultivate your coordination, flexibility, jumping and so on, and also increase 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 and dribble to some extent. However, this has little to do with the core issues discussed now, so it is omitted and will be discussed in future articles.

It's good for bounce and consciousness. This will be explained in the bounce section.

(2) Bouncing special exercises

It is inconceivable that a dunk won't bounce, unless you are as tall as Aopang and Yao Ming. The dunk we pursue is actually a gesture of pursuing beauty to show jumping and flying. There are two parts here, one is independent of basketball and the other 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, while sprint and long jump are just exercises.

It is a good way to learn these two kinds of rapid explosive power. You can practice these two things in your spare time in physical education class. Sprint: 30 meters, 50 meters, 100 meters is unnecessary. But this is necessary for all-round development. Pay attention when sprinting.

The contraction of these two muscles must go all out. Sprints should be run often, but not necessarily for a long time. Keep your muscles tense.

It is very helpful for training and improvement. Long jump:

When standing in the long jump, we must pay special attention to the full muscle contraction. Sprint and jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off, and feel your achilles tendon stretched to the extreme when taking off. Leaping frog: generally 20 meters, you can practice four rounds after playing basketball. It is easy to improve when you are very tired, but don't overdo it. . Achilles tendon exercise

Everyone knows that the length of achilles tendon has a great influence on bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon.

Lift the heel with heavy load: be sure to be quick, otherwise the calf will easily thicken. Be sure to feel the achilles tendon stretch to the maximum.

This tearing feeling is certainly not true. Generally, gyms have such equipment. If not, you can do it yourself. At a certain time, you can do it on the steps, that is, step on the steps with your toes, and don't step on the rest, so you can do lift heel.

Squat with weight and then take off, generally 10 a group of about 8 groups. Jump on one leg, 30 on one leg, and 8 groups take turns. Or always ask' feel the stretch of achilles tendon. It's hard to raise your heels by squatting on one leg. Leg strength is enough. 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 and look like it, so as to be effective.

3。 Fat consumption and confrontation strength exercises

Swimming: This is the best way to burn fat quickly. You can also try running in shallow water, which is very suitable for girls to try. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course, 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. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. The strength of waist and abdomen is very important for jumping. Stagnation and stretching come from bouncing and your waist and abdomen strength and control. Special exercises for waist and abdomen:

Sit-ups, turn around, sit-ups, weight-bearing waist lifting, confrontation exercises, arm support so that the legs are perpendicular to the body and so on are all good.

B. quality exercises related to basketball.

1. Sprint back and forth on the court with the ball. Just one round trip. Continue after the break.

2. Throw the ball yourself or let others catch the ball and make a layup. Have enough run-up time at a long distance, and then catch the ball in the air. Remember not to wait until you want to catch the ball. You'd better throw it yourself, which is beneficial to the coordinated practice of pace. Try more, get used to it, it's also called empty grasping, but it's higher than that.

3. Rebound practice: smash the board yourself and then jump the ball. Pay attention to the requirement of jumping, but it doesn't work in actual combat. This is just to practice jumping.

4.★ The most important thing is to touch the height, the board and the box. Everyone should set a standard for themselves and keep competing. Pay attention to the center of gravity of take-off and feel the feeling of gliding in the air. Don't be the highest point when your hand finally touches the board. It's like your hand sliding to the surfboard after takeoff. This must be filled in with your practice.

Is the core. The takeoff requirements are the same as before.

Ok, here's the preparation for dunk. These are basic skills, but you will succeed if you practice. You must learn how to train, so that your quality can be greatly improved, 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's not surprising that your bounce should reach more than 80CM. Basically, you can try to dunk.

The most common injuries of dunk are as follows:

1. Ankle sprain: This is very common, and you should also pay attention to protection in normal basketball. If everyone knows how to protect, I won't say much.

2. Wrist and arm fractures: It is also very common, some people.

Those who can put their hands in the basket are easy to get stuck and cause fractures. Someone used to learn from Carter's boom, and it was badly hurt. Remember, don't go until you learn to climb mountains. Be careful and don't get excited when you start to buckle.

Excessive. Injury is most likely to happen at this time.

3. Collision with others: Because you jump high and have great momentum, it is easy to get hurt when colliding with others, so don't buckle when there are many people as a last resort, just entertain yourself. I support this unless there are girls around me!

4. Be jealous or show off in front of others. If you are injured, you should control your own discretion. Never show off and despise others. This point has been emphasized before.

Finally, jump shot

There are many kinds of jump shots, the simplest is the basic jump shot, from which there are also sudden stop jump shots, backward jump shots and throwing shots. The basic essentials of basic jump shot are as follows: first, bend the calf and concentrate your strength on the calf. Then raise your arms and form a "V" shape, lift the basketball over your head, jump up hard and throw it out with your hands. The detailed movements of the hand are as follows: the left thumb and the right thumb form a "T" shape, and the right index finger is pressed in the center of the sphere. Pay attention to the fingering, the index finger will eventually leave the ball. Be careful not to throw the ball with your left hand, which will affect the ball's route. As for the emergency stop, you'd better find a pair of good sneakers first. Pay attention to your footwork when running. When stopping, your feet should be in a regular figure-eight, so that you can use the friction on the inside of the sole to stop, jump up and shoot immediately. The backward jump shot requires the ability to stay in the air. On the basis of basic jump shot, the body leans back when taking off, which can prevent cover. But be careful not to lean back too much, or you will fall down. As for wrestling, it is similar to hooking, but it is different. When you turn your back on the defender, you suddenly turn around and throw the basketball with one hand. Note that it is a hand. At this time, the other hand is completely useless, and other actions are the same as the basic jump shot.

There are many different shooting methods in basketball training and competition, but no matter which shooting method, there are two things that must be done:

first

Power comes from the soles of the feet, that is to say, although shooting by hand, power comes from the front foot, and then passes through the ankles, knees, crotch, upper body, arms and wrists to the fingertips, and finally the power is passed to the fingertips to throw basketball. The whole transfer of power should be a coherent and coordinated process.

second

The arm posture should be 90 degrees between the upper arm and the forearm, and the wrist extension should be nearly 90 degrees with the forearm and parallel to the upper arm. Hold the back and lower part of the ball with your fingers. When shooting, the arm is extended upward and forward (pointing to the basket, of course), the wrist is bent upward and forward hard, and finally the ball is pushed out with your fingers. This will make the basketball spin down, and it won't cause a big rebound when playing rebounds or baskets. You should also keep your hand in contact with the basketball for as long as possible (that is, follow the ball for a long time), which is conducive to controlling the direction of the ball and improving the shooting percentage. Don't think too much about whether the ball is thrown into the basket at first. The focus is on body posture, movement and the rhythm of the whole shooting action. Repeat the same action essentials every time you shoot. When the correct shooting action becomes smooth, the hit rate will naturally increase. You should also practice shooting from different positions and angles under the basket.

The advantage of jump shot is that it is not as easy to be blocked by opponents as in-situ shooting. Young athletes may not be able to jump shot well because of the lack of muscle strength in legs, arms, shoulders and back, so they can give up temporarily, otherwise the wrong action caused by insufficient strength will affect their self-confidence, and it will be difficult to obtain the ideal jump shot technique after the strength meets the requirements. The technical essentials of jump shot are as follows:

Hold the ball with both hands and put the non-shooter in front of or on the side of the ball (according to your comfortable position). The shooter puts the ball behind his back, knees slightly bent, hands holding the ball from his chest to his eyes, and then his feet bounce. When jumping up, bend your elbow (forearm backwards) and turn your wrist backwards. When jumping to the highest point, reach forward with your forearm, throw the ball forward and down with your wrist, follow the ball with all your strength, and keep your eyes on the basket all the time.

The jump shot on the three-point line may start because of lack of strength.

Or because the habit of hard training can't get to the place, the landlord can practice jump shots first, and when he is used to long shots, he can jump shots naturally ~ ~ Haven't you seen many national team members use jump shots when there is no defense on the three-point line?

In addition, shooting habits are also related. In the process of CIC, some athletes are used to taking a gap when shooting, which will definitely have an impact on their own strength. For CIC, it naturally doesn't matter, but the prospect is different. You can try to practice reducing the gap time when you make a long-range three-pointer. Practice as much as possible!

When jumping shot, the muscles on the arm should work in harmony. When taking off, the strength of the upper body should be reasonably transmitted to the arm through the knee spine. The forward strength of the ball comes from the waist and wrist. The abdominal muscles are required to stretch and contract, and the elasticity of the wrist should be well mastered in order to throw a ball with moderate strength and reasonable arc. When taking off, try to avoid jumping up or thinking forward.

B balance

electronic eye

Electronic elbow

F- follow throw

1. Catch the ball with the left foot as the axis, catch and kill the ball, keep the center of gravity low, and bend your feet slightly, no matter which direction the ball comes from.

Bring the ball to the waist, and your right foot is ready to lean against your left foot.

2. Lean your right foot behind your left foot and jump up by kicking. During the jump, lift the ball from the waist to the head.

3. Open the five fingers of the right hand, stick the ball with the fingertips, and the palm will not touch the ball. Half bend your right hand and lift the ball over your head.

4. It is easy to put your left hand next to the ball. Turn left slightly, arms facing the basket, elbows drooping. [elbow]

When you are far away from the basket, lift the ball to the height of your forehead. When you are near the basket, the ball is higher than your head, and try to straighten your hand.

6. Look straight at the basket. [eyes]

7. When you take off, you must keep your balance in the air. [balance]

8. When shooting, the fingertips rotate under the ball.

9. After hitting the ball, the arm is straight, the palm hangs naturally, and the ball is curved after being taken out from the waist.

(Make your stroke smooth) [Follow the throw]