What are the warm-up exercises for playing basketball? Playing basketball is a very healthy sport. Playing basketball regularly can not only improve immunity, but also promote bone development. What are the warm-up exercises for playing basketball? The following is the relevant information I have compiled for your reference.

What are the warm-up exercises for playing basketball? 1 First, squat and stretch.

The so-called squatting posture extension is to pad the ground through the toes while maintaining the squatting posture. This method can not only train your balance ability, but also fully exercise your knees. It is recommended to do 10 to 30 seconds.

Second, sprint stretching

A position like a sprinter preparing for a start can help you tighten your legs. When warming up, lunges can be moderately deepened. 10 to 30 seconds per leg recommended.

Third, swing your legs high.

Swinging your legs high is also a good way to warm your legs. Warm up directly with the basket and stretch as much as possible during training. It is recommended that each leg swing 10 to 15 times.

Fourth, side swing leg.

Swinging your legs sideways can prevent ligament strain to some extent and make you dribble more freely on the court. It is recommended that each leg swing 10 to 15 times.

Fifth, calf extension

Holding the basket or holding the wall to stretch the calf is also a step that cannot be ignored. Move your knees purposefully to avoid injury. It is recommended to do 10 to 15 times per leg.

Sixth, legs swing outward+squat.

Swing your legs outward and then squat down. This combined action can also make your legs fully active. I suggest you alternate your legs 10 to 15 times.

Seven, lunge squat+stretch

Squat on one knee, combined with waist stretching, can pull the muscles of the hand and enhance the flexibility of the upper body. It is recommended to do 10 to 30 seconds on both sides.

Eight, the extension of the tension rope

Use the resistance of the tension rope to fully move the shoulder to avoid shoulder injury caused by physical confrontation on the court. Suggest doing it for 30 seconds.

What are the warm-up exercises for playing basketball? 2. Precautions for playing basketball.

First of all, necessary equipment is needed to protect important and critical parts.

The basketball game is very fierce, so it is very easy to have joint ligament strain and sprain. Therefore, before exercise, in addition to wearing appropriate high-waisted basketball shoes, you should also wear ankle pads, knee pads and tooth protection.

Second, arrange the amount of exercise reasonably.

Long-term heavy exercise will not only reduce physical function and resistance, but also hinder normal rest time. Generally speaking, it is best to control the amount of exercise at around 1 hour.

Third, master reasonable playing skills.

Friends who play basketball should pay attention to basic skills training. You can take your time when you start learning. Don't be impatient.

Don't drink carbonated drinks after playing basketball.

Because drinking carbonated drinks is very easy to cause calcium loss in the body, especially after exercise.

Five, after playing basketball, you should quickly wipe your sweat and change clothes.

Walk slowly and wait until your body is calm.