1. is a long-term practice method of strength training (1) thigh explosive force. Squat with a load, I'll carry a barbell here. Legs should be shoulder-width apart, toes should be forward, and trunk should be straight and not bent after standing. I should hold my chest out and close my hips. Viewed from the side, my torso should be crescent-shaped, slightly arched back. When doing this exercise, I should pay attention to several questions. I should pay attention to the following points. You can't reverse it. (2) when squatting, slowly squat at first. When squatting to the level of the thigh and the ground, don't control the speed of squatting, let the body fall naturally, and use the joints and muscles of the thigh to make the body bounce quickly. At the moment of jumping, the thighs should lift the barbell hard. This is the key. If you can't feel the feeling of quick bounce after squatting, it's useless to practice. ② Exercise of calf explosive force. Lift heel movement, there are two kinds of sports. ① One-legged heel-lifting exercises need to find a step, stand on one foot, only let the forefoot stand on the edge of the step, and hold things with your hands to keep balance, but you can't use your hands hard. At this time, one leg does the action of lifting the heel up and down. ② The weight-bearing lift heel exercise here also refers to the barbell, and the movements are basically the same as the one-legged lift heel exercise above, except that there is not one foot here, but two feet. Pay attention to this exercise method. When you do sports, you should have two people around you to protect you, so as to ensure your body balance and safety. In these two exercises, you should also pay attention to the fact that when your body drops to the bottom, your calf should exert strength. At this time, you should also feel the feeling of bouncing. 2. It is very important to practice the jumping action. It can teach you how to jump and jump higher. It can also teach you how to jump higher. How to protect yourself in high jump? ① Take-off action ① Run-up take-off. The two legs of run-up take-off have different division of labor, one is the take-off leg and the other is the swinging leg. At the end of the run-up, the take-off leg pushes the ground hard, and the swinging leg lifts the knee hard, that is, the arms swing up hard. ② Take-off legs are shoulder-width, toes and knees should move forward, squat down first, and then stare hard with your legs. This means that your arms should swing up. (2) Buffering after landing is very important. If the buffer is not good, it is easy to shock the soles of the feet, ankles and knees. Many excellent young basketball players in China quit their sports career early because of their poor buffering ability, resulting in incurable injuries. (1) Cushion your feet when landing, and try to avoid the whole sole touching the ground. The first is the forefoot landing. Then push the soles of your feet. This can avoid the shock injury of the ankle. (2) when the knee cushion foot falls to the ground, the knee joint bends, making the body squat, and the thigh controls the body hard, but not too hard. This can avoid the shock injury of the knee joint. (3) the waist cushion feet fall to the ground, the waist tightening, slightly bent. This can avoid shock injury to the spine. The strength of the thigh and the strength of the calf are not achieved every day. If you do it with great intensity and are exhausted every time, do it 1 twice or three times a week. Let me talk about strength. 1. The weight of the barbell is the best, and 2/3 of the maximum weight you can carry is the best. The number of barbells should be just used up after completing 6 groups. 2. If one group is not finished, it should be done at once. Then run 30 meters with all your strength. 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, and sprint and long jump are good means to practice these two explosive forces. You can practice these two items in your spare time in physical education class. Sprint: 30 meters and 50 meters sprint. 100 meter is not needed, but all-round development is still needed. Pay attention to the contraction of two muscles in sprint. You must do your best. Sprints should be run often, but not necessarily for a long time. Keeping muscles tense is very helpful for training and improvement. Long jump: standing long jump, you must do your best. Pay special attention to muscle contraction. Sprint and jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off. I feel my achilles tendon pulled to the extreme when I take off. Leapfrog: generally 20 meters, four round trips' you can practice after playing basketball, and it is easy to improve when you are tired', but don't overdo it. . Achilles tendon practice Everyone knows that the length of Achilles tendon has a great influence on the bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Heel lift: Be sure to be quick, otherwise the calf will easily thicken, and you must feel that the achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course it is 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, 8 groups in turn. 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 swimming resistance: 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. Waist and abdomen special exercises: sit-ups, turns, sit-ups, weight-bearing waist-ups, confrontation exercises, arm support legs to make legs and bodies vertical, etc. Everything is fine.