Basketball player's fitness plan
1, load body loop
Objective: To develop the strength of waist and trunk muscles.
Methods: Legs apart, hands holding heavy objects in front of the body, waist as the axis, arms straight, doing body ring movement.
? Requirements: the feet are fixed, balanced and the speed is appropriate. Exercise 8 ~ 12 times/side.
2. Stretch one arm upward or obliquely, and lift things.
Objective: To develop the strength of shoulders and arms.
Methods: Hold the instrument on the shoulder with one hand, hold out the chest and extend the arm repeatedly.
Requirements: the lower limbs can be fixed, and the sitting posture can be fixed, without the coordination of throwing arms. Exercise 12 ~ 15 times.
3, lunge jump.
Objective: To develop the resistance and resilience of lower limbs, support physical strength and push and stretch explosive force.
Methods: The equipment with bare hands or negative light jumped quickly from lunge position and exchanged the position of legs.
Requirements: Minimize the time when feet are supported on the ground. Practice 15 ~ 25 times.
4. Lateral buckling of the bearing body
Objective: To develop muscle strength on both sides of trunk.
Methods: Stand upright, carry heavy objects on your shoulders, and bend your upper body as far as possible to one side and then to the other.
Requirements: knees straight, waist force. Exercise 10 ~ 15 times.
5. Sliding combination
Objective: To improve the swinging and pedaling ability of the legs and strengthen the connection with the final exertion.
Method: Turn your back to the throwing direction? Group? Posture: Hip moves backwards, the left leg pushes the calf backwards and downwards with the thigh, and the right leg rotates immediately after it is actively pulled back.
Requirements: Move the hips backward, pay attention to the swinging direction of the left leg and the vertical angle of the right leg, focus on the bent right leg, and tighten the shoulder axis and hip axis. Practice 15 ~ 20 times.
6. Finger flexion and extension
Objective: To develop the muscle strength of fingers and forearms.
Methods: Raise your arms horizontally forward, straighten your fingers and separate them, and then straighten them immediately after clenching them hard, continuously.
Requirements: Hold it straight hard. Practice 30 ~ 50 times.
7. Turn over and sit-ups
Objective: To develop the strength of abdominal muscles.
Methods: Lie on your back on a stool, fix your feet, bend your head up with your hands and turn around at the same time, and repeat.
Requirements: when the upper body is lifted, it can not exceed the upright position, or it can be carried out with light equipment. Practice 15 ~ 25 times.
8. Take a big step backwards
Objective: To develop the speed, spatial orientation and balance ability of rapid backward movement of lower limbs.
Methods: Low center of gravity, lean forward, back to front, and take a big step back along the runway.
Requirements: Complete as soon as possible to ensure that the runway is empty and flat. Practice 30 meters.
The extraordinary skill of a novice basketball player.
1, dribble with your right hand facing the basket, find your own suitable shooting distance, cross dribble, transport it to your left hand and then to your right hand, and don't cross dribble.
2. When the ball is in your right hand and the ground has not been photographed, move your right foot one step to the right. The bigger the better, but not more than one step. Swing the whole body to the right with the ball, and then quickly transport it to the left hand. Be careful not to cross dribble at this time, and try to bend your body a little. At this time, your feet and feet will be 45 degrees to the left and slightly backward. These movements must be very skilled and fast. The above is the initial feint.
If the opponent doesn't respond, then you can shoot. If the opponent follows, please see the following:
When the ball reached the left hand, it suddenly straightened up and the right hand pretended to shoot with the left hand. Be careful not to touch the ball, or you will know the consequences. Don't make too big a move, lest others suspect. When you do this, you must bend down very quickly and return to the previous dribbling position. Then dribble to your right hand and take a big step forward with your left foot, so that you can dribble forward and pretend to break through, dribble from your left foot to your left hand and pull back all over.
This time, sandy cheated him for the second time. Don't worry, play with him again. When you come back like this, simply convey it to your right hand, then, just like above, move your right foot to the right, sway your whole body to the right, then pretend to convey it to your left hand and move your left foot to the left. At this time, change the direction with your right hand and transport it back to the right.
The other person thinks that you will go to the left like last time, and he will move to the left quickly. At this time, you will have a little gap. Don't worry, this is the fourth time to play with him. When you go back to your right hand and your body moves past the other person, you must wait for him to return to the right. No, it should be said that when he came back, it was time for his left foot to move to the right to defend you.
Press the button above again, bend down and quickly transport it to your left hand. Don't step on it when it reaches your left hand. It's simple. In addition, when you cheat your opponent from the left, when the opponent returns to the right but doesn't stand well, you can transport it to the left at once, which will give you enough space to shoot.
5. You can change the movement above and change the direction. The most important thing is that the movements must be very smooth and fast. The last step above, 90% is open. Unless the people you deal with are slow and you do it too fast, then you should know what the consequences are.
Psychological benefits of playing basketball
1, improve the physique of teenagers caused by emaciation, obesity and bad habits, and increase their self-confidence;
2. Release children's intense and heavy academic pressure, activate the brain and improve learning efficiency;
3. Cultivate children's spirit of unity and cooperation, and cultivate communication skills, communication skills and leadership skills;
4. Cultivate tenacious will quality and self-psychological adjustment ability;
5. Develop the talent and potential of basketball and lay a good foundation for basketball;
6. Cultivate healthy, cheerful and confident psychology, master beautiful technology and be more heroic;
7. Enrich holiday life and learn to make more good friends;
8. Help children who are addicted to the Internet, exercise less, don't like sports, are introverted and prone to illness to cultivate interest.
Guess you like:
1. Detailed teaching of basic basketball skills
2. Basketball game full-court skills
3. Basketball dribbling skills explanation
4. Explain the experience and skills of basketball turning.
5.NBA basketball technical details teaching.