The calf is mainly lift heel, and lift heel has a trick, that is, you must stand on the steps and lift it! One day 1500! 1500 for a long time! I suggest you do it on the stairs or standing about 15CM off the ground when lifting the heel! Doing 250/ group will have the effect of 1500! Practice when you are free or at rest!
Let's talk about thigh muscles: be a very standard horse! First, your feet are shoulder width apart, and then your thighs and calves are at 90 degrees! The waist and thighs are 90 degrees again! Hands at 90 degrees to your body again! Bend over (unbend) is not possible at all! This depends on the individual's situation. Let's increase it gradually. Generally, 1 can be tied at the beginning. Just two minutes, anyway, just practice if you have nothing to do!
Then the upper body muscles, which is very simple, push-ups and sit-ups! At first, it was 10. How many groups do you do a day? Don't concentrate on it, just do it when you have time. Don't be greedy! I can't take it anymore. Stop it now! As for the limit: it depends on the individual. Note that jumping is also skillful. It is very important to pay attention to the power point of each take-off! Also, take-off is to contract the abdominal muscles ~, self-take-off will harden the abdominal muscles, and curve take-off will lift the knees against the chest. But don't buckle down, don't relax after taking off, and hold your hands tightly. ...
Although it looks simple, it's actually not ~ pay attention to safety ~
Bouncing is a lot of abdominal exercises and calf exercises ~ it's not a trivial matter for a day or two.
There are two ways to practice bouncing:
1) Jump high, play fast, get up fast and finish fast! Starting again is faster than others, so it is more suitable for rebounding!
Effective method: take two or three times a day to jump rope! /or the rabbit jumps!
Rabbit jump: kneel down, behind your hands, touch the ground on your toes, and jump with your heels up!
2) Jump high and stay in the air for a long time: used for backward shooting! Move in the air!
Effective method: when jumping/walking, walk on tiptoe and raise your heels!
This can practice the strength on the ankle. At the same time, if you want to stay in the air well, you have to do push-ups and sit-ups, and practice your abdominal muscles and waist strength!
Most strength training is accompanied by equipment. For basketball fans with poor conditions, as I said, it is more effective.