1, leg lift action

Warm-up part: gluteal flexors and gluteal muscles.

The correct way: take a step forward with one leg and bend your knees with the other leg until your thigh is parallel to the ground.

Slowly put down one leg, change the other leg and repeat the same action, and continue to practice until you are familiar with the action.

Lift your legs alternately and quickly to the level for 10 second, and then rest for 10 second. Repeat several groups.

2. Ankle exercise

Warm-up parts: ankle, calf, foot muscles and tendons.

The correct way: keep your legs straight, and don't bend your knees and hips.

Step down with one foot, follow the ground with your toes close to the ground, slowly lift your heels, and then change the other foot, * * * 20 times, and repeat the two groups.

3. Forward kick

Warm-up parts: lower back and buttocks.

The correct way: find a wall, stand in front of it, and hold the wall with one hand to keep balance. Straighten one leg, raise it as high as possible, put it down, and then stretch it back hard while keeping your back straight.

When you kick your leg backwards, your knees will naturally bend. Kick back and forth 10 times, and kick the other leg 10 times. Take a break 10 second, and do another group.

4. Side kick

Warm-up parts: hips, lower back and groin.

The correct way: after the front kick is completed, turn around and face the wall, and the body is 60 cm away from the wall. Put your hands on the wall. Imagine a line parallel to the wall on the ground 15 cm in front of your big toe.

Step on the line with your right foot forward, kick your right leg straight to the upper right, put it down, and then kick it to the upper left. The kicked leg always stays in front of this imaginary line. Kick left and right legs 10 times, rest 10 seconds, and then do another group.

Related reading-What are the basketball warm-up exercises?

1, twist our ankles:

Ankle is one of the most vulnerable places when we play basketball, because we can easily see ankle sprain in the usual half-court basketball or full-court basketball, so there are two reasons for ankle sprain. The first is that we accidentally stepped on someone else's foot, and the second is that we sprained our ankle because we didn't do enough warm-up, so in order to better protect our ankle, we should sprain our ankle before playing.

2. Squat movement:

Moving knees and squatting can make our knees feel a kind of nerve oppression, thus stimulating the body to send out, and we can achieve the purpose of exercise. The knee injury is serious. We watched many games, and many big-name stars left their former glory because of knee injuries. For example, McGrady and grant hill are both geniuses, but they are both troubled by knee injuries.

3. Turn around and run:

Turning back and running can make us sweat and ensure the coordination of the whole body. In addition, it can make us better adapt to the stadium and the game. Only in this way can we give full play to our skills. It is often said that hand heat is to keep the body warm, not just hand heat. Good exercise habits can make you show more talents on the court. There may be many moves that you can't do, but you have used them.

4. Exercise our wrists and arms:

The movement of these key points is very important, which can directly affect our shooting feel and coordination, and will not make us unprepared. So be sure to exercise your wrists and arms.

5. Twist your waist:

Athletes' hands twisting can make our bodies more coordinated and can be very sensitive when breaking through or bending over to save the ball. A good athlete will definitely warm his waist, because if his waist is not hot on the court, it is easy to get hurt if he makes a layup or rebounds directly.

6, dribbling training:

We need to dribble in a game, so that we can be better familiar with the adaptive training of the game ball and the venue. In addition, dribbling can make our bodies have a kind of coordination. Although professional athletes have practiced dribbling to perfection, it is still very important to cultivate this sense of ball. If you play directly, you have to find the feeling. By the time it feels like the game is almost over, it will be too late.

7. Shooting training:

Shooting is not a sport on the court. If you don't make full preparations and exercise your hand shape before the game, it's easy to deviate from your arc on the court, so these exercises are essential. In addition, teammates need to shoot under strict defense, three-pointers and so on.

How do men practice abdominal muscles?

1, bench sit-ups

Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.

2, fitness ball belly roll

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

3. Reverse abdominal roll

Lie on your back, then press your lower back to the ground, put your hands on your sides, raise your legs at 90 degrees with your upper body, cross your legs and slightly bend your knees, then tighten your abdominal muscles, exhale and lift your hips, keep your lower back off the ground for 2 seconds, and then return to your original position.

Step 4 lift your legs and tuck in your abdomen

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

Step 5 board the plane in the air

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Step 6 record

Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles.

First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ). It is best to choose a weight that allows you to repeat 12 times. When exercising, make sure that dumbbells are raised above your head every time. * * * It is necessary to do 3 groups, each with 8- 12 times (after one party completes 8- 12 times, the other party will be replaced, and both parties will complete one group), and a rest time of 30 seconds is allowed between each group.

7, supine leg lifts

Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It should be noted that don't touch the ground when your legs swing down. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.