Posture: Hands down vertically, legs together, stand straight against the wall, hold your head up and chest out, and back against the wall.
What is the role of practicing standing against the wall every day in training your correct posture? It would be more useful if it was a girl. If a person stands well and sits well, it will give others a good first impression.
Boys are the most handsome against the wall? Tell the truth.
Only when the girl leans against the wall
You put a hand on the wall above her shoulder.
Is the most handsome
The rest are just clouds.
How long is it effective to squat against the wall every day? This is mainly not how long it lasts every day, but how many days it lasts. If conditions permit, two hours of exercise a day and three months are estimated to be very effective, but most people can't afford it. If you keep exercising for more than 15 minutes every day, you will see the effect after a long time.
What is the standard posture for playing tennis? You can practice more and practice the standard tennis posture according to the following methods:
1. Imitate the correct movements with your bare hands and practice your swing.
Meditate the correct action in your mind with mental method. Meditate and do actions according to the requirements of actions. When swinging, imagine that there is a ball, keep the correct position and accurate hitting point, and practice the unarmed swing repeatedly from slow to fast until the action is mastered and finalized.
Step 2 check the swing in front of the mirror
Standing in front of a big mirror, you can see your whole body when you swing, and check yourself through the mirror? The farthest position of the racket, the position of the hitting point and the position of completing the swing. Repeat the swing until you have an idea of the correct action. On the court, when hitting the ball incorrectly, recalling these concepts will help to swing correctly. Observe your hitting posture in the mirror and correct those incorrect actions. For example, many athletes are patting the back of the ball? It's too high. You can see what your racket has been pulled back in the mirror.
If the position is too high, adjust yourself and continue to practice in front of the mirror until you get the correct posture.
3. Practice the stability of pitching
Unstable throwing will affect the stability of serving. The way to practice pitching is to find a room with a high ceiling at home, or practice pitching outdoors near the building, or practice pitching at the fence around the tennis court. Reach forward with the racket to determine a point or line, and pay attention to the relationship between this point or line and the reference object, and then practice throwing the ball repeatedly so that the ball can always be thrown at that point or line. Every time you throw the ball to this position, you can swing, but you can't hit the ball, which helps to improve the service rhythm. At the same time, after the ball is thrown, it can be directly landed to check whether it is thrown.
On the front side of the body.
4. Practice shaping the hitting action on the wall
Practicing the wall is the best way to practice basic skills, and the wall is an ideal partner. Not only novices practice against the wall, but even professional players often practice against the wall to achieve the purpose of "learning from time to time". You can concentrate more on practicing the game against the wall. Almost all hitting techniques can be practiced against the wall. However, you shouldn't hit the ball against the wall too hard. Some people like to hit the ball hard, and as a result, the ball returns too quickly and there is no time to prepare for the next shot. When practicing landing, you should stand 9 meters away from the wall, fully hold the racket in the backcourt and complete the swing to practice the stability of hitting the ball. Make a mark on the wall and record the hitting times. You can also practice against the wall with your partner. The rhythm of two people playing tennis is similar to that of a tennis match. After hitting the ball, they move like a game, unlike a person who is always in the same position when hitting a wall. Pay attention to the rhythm when hitting the wall continuously, constantly increase the number of correct shots, and stop once you lose the rhythm.
Start over.
5. Continuous shooting to improve control ability
As long as you have a racket in your hand, you can simply practice it. Use a racket to shoot the ball in the air or on the ground to improve the coordination of hands and eyes. You can play this game: see how many times you can bounce without losing the ball. This exercise seems simple, but it is much more difficult to do than you think, because it is always difficult to get stability. This racket practice can also improve the sense of the ball. If you want to improve the feeling of putting a small ball, practice throwing it into the air, catch it with a racket and try not to let it bounce.
6. Use "shadow exercise" to speed up the improvement of technical level.
"Shadow practice" is an imaginary off-court swing footwork practice, with a racket but no ball. You can do this exercise at home or in the open field, or outside the court (on the sidelines), imagine playing all kinds of balls and say it out loud when you move. For example, you can start with the serve, follow the serve to surf the internet, stop for a while, prepare for the first volley, then go forward, the second volley, hit the high-pressure ball backwards, and finally score the goal by going forward. Move as fast as possible in small steps and sideways or steps, but the movement should be complete and hit the imaginary ball in front of your body. At the same time, you can also ask your partner to shout out the hitting action and take photos by yourself.
Try to do it so that the center of gravity can really keep moving forward.
7. Back against the wall and correct the volley.
Many tennis beginners can't volley the air ball cleanly because their swing is too long. When they volley too much, the ball will touch the racket that is not swung forward quickly, and the result is either a bad play or a mistake. The correct way is to make an interception with your back against the wall, which can prevent the racket from going over your shoulder when it swings back, and then hit the imaginary ball forward with a short impact action. This kind of exercise can be done in a few minutes, either at home or on one side of the field with your back to the barbed wire.
What is the most standard shooting posture? As long as you use your favorite, habitual and comfortable posture, it is best to throw it with your feelings.
Adopt it
First, we should pay attention to the coordination and standardization of shooting.
Second, you should be serious every time you shoot, and don't throw a reluctant ball.
Third, find time, find more balls, practice catching and shooting, and be careful not to deform your movements.
Fourth, concentrate on the last shot and find your own rhythm. In short, push-stretch-bend-dial, feet on the ground (center of gravity is between the hind feet or feet), arms straight (forearms can't bend, arms can't stretch too much), wrists bent (arc can be controlled when shooting), fingers (forefinger and middle finger dial fingers, the ball is thrown from the fingertip, and forefinger points to the basket).
Fixed/standing shot
In-situ shooting is the most basic shooting method and the basis of shooting when marching and jumping. Shooting in situ is easy to keep the body balanced, which is convenient for the whole body to coordinate and call strength, and it is easier to master. Generally, it is mostly used for middle and long-range shots and free throws.
1. Two-handed chest shooting: Although the shooting point is low, this kind of shooting has good stability before shooting, strong shooting power, easy to combine with passing and breakthrough, and is mostly used for long-distance shooting.
Action method; Holding the ball with both hands is basically the same as passing the ball with both hands holding the chest. Elbows droop naturally, put the ball on your chest and look at the aiming point. The feet are opened back and forth or left and right, the knees are slightly bent, and the center of gravity falls between the feet.
When shooting, the feet touch the ground, the waist and abdomen are extended, the arms are extended forward and upward, and the wrists are everted at the same time. The thumb gently presses the ball, and the index finger and middle finger move the ball to make the ball fly out from the fingertips of the thumb, index finger and middle finger. After the ball is shot, the heel is raised and the body naturally stretches in the shooting direction.
Action key: when shooting, stretch your ankles, knees and hips, use your hands evenly, turn your wrists out, and pluck the ball with your fingers.
2. Hands-on-head shooting: This kind of shooting is high, difficult to stop and easy to combine with overhead passing. But the center of gravity is high, which is inconvenient to combine with dribbling and breakthrough.
Action key: wrist valgus and even hands.
3. One-handed shoulder shooting: This is a widely used shooting method in the competition, and it is the basis of shoulder shooting when marching and jumping. This kind of shooting has a high shooting point, which is easy to be combined with other technical movements and can be used at different distances and positions.
Action method: Take right-handed shooting as an example. The right foot is in front, the left foot is in the back, the knee is slightly bent, and the center of gravity falls between the feet. The five fingers of the right hand are naturally opened, so as to touch the ball with the roots and above, the palm is free, the wrist holds the lower part of the ball, and the elbow of the right arm is miniaturized. Place the ball in the front upper part of the right shoulder, the upper arm is approximately horizontal with the shoulder joint, the forearm is approximately vertical with the ground, and the left hand holds the ball to visually aim at the point. When shooting, push your lower limbs to the ground. The right arm stretches forward and upward with the waist and abdomen, raises the elbow and extends the arm, bends forward with the wrist, and picks up the ball with the fingers, so that the ball gently flies out between the fingers of the index finger and the middle finger. When the ball leaves the hand, the arm should follow the ball and the heel should be raised.
Key points of action: push the ground, stretch the waist and abdomen, lift the elbow and extend the arm, bend the wrist and finger, with gentle strength. Thumb and little finger should have a good direction.
Moving the lens
Running shot is a shooting method used when catching or dribbling the ball quickly and shooting at close range. Usually used at the end of fast break or when breaking to the basket.
There are many ways to shoot while marching, but the action structure is basically the same, which consists of three parts: stepping to catch the ball, taking off, lifting the ball in the air and landing. His footwork is similar: catching the ball at the same time when crossing the first step, jumping up and shooting in the air when crossing the second step, and paying attention to bending your knees and buffering your feet when landing. In practical application, the action method of shooting should be determined according to the distance and angle of shooting and the position of defender. Keep a good balance when shooting. The size, speed and direction of the stride should also change according to different situations on the spot.
1. One-handed over-the-shoulder shooting during marching: also known as one-handed over-the-shoulder shooting during marching, it is a common shooting method when cutting into the basket in the game.
Action method: Take right-handed shooting as an example, the right foot strides forward to catch the ball, then takes off with the left pedal, knees bend and lifts the right leg, and hands lift the ball in front of the right shoulder. After flying, the upper body leans back. When approaching the high point, raise your elbow, stretch your arm forward and upward, and throw the ball with the power of bending your wrist and plucking.
Action key: jump up in two steps, one big and one small, and the rhythm should be clear. When shooting, your wrists and fingers should be soft.
2. One-handed low-handed shooting during marching: One-handed low-handed shooting during marching is a shooting method under the basket after fast jumping or dribbling and overtaking the opponent. It has the advantages of long stretching distance and smooth ball delivery.
Action method: Take right-handed shooting as an example. Take a big step forward with your right foot and catch the ball. When the left foot crosses the second step, jump forward and upward forcibly, and the right leg naturally bends its knees. When flying to the highest point, the five fingers of the right hand are naturally opened, the palm is up, the lower part of the ball is held, and the right arm is extended forward and upward. When approaching the basket, the ball rotates forward into the basket, and the pick is placed on the wrist and fingers.
Action key: fully stretch forward and upward when flying, keep the stability of holding the ball after lifting it, and pick up the wrist and fingers softly and harmoniously.
3. Shooting with both hands and low hands while moving.
Action method: when running, cross the right (left) foot to catch the ball, then cross the left (right) foot to take the second step of hard jump, and stretch your body as far as possible towards the basket. Hold the ball with both hands, hold the lower part of the ball with palms up, and extend your arms towards the basket. Take off to the highest point, the forearm rotates outward, and the ball rotates forward through the fingertips of the middle finger, the ring finger and the little finger to fly to the basket by using the strength of wrist flexion and fingering.
The key to action: the stride rhythm is clear, the body stretches forward and upward in the air, and the hand is soft and hard.
jump shot
The abbreviation of jump shot has the characteristics of strong suddenness and high landing point. It can be used in conjunction with technical actions such as passing and dribbling breakthrough, can be used in the same place, can make an emergency stop while moving, can turn around and return to the basket, and can be used at different distances and positions. Jump shot is the main shooting method widely used in modern basketball.
1. Jump in place and clap your shoulders with one hand.
Action method: Take right-handed shooting as an example. Hold the ball in your chest with both hands, and spread your feet back and forth or left and right naturally. The knees are slightly bent and the center of gravity falls between the feet. When shooting, jump up with your feet, lift your waist, and lift the ball to the front of your right shoulder with both hands. When the cube flies near the highest point, the left hand leaves the ball and the right arm extends forward and upward, and the ball is gently thrown through the fingertips by using the wrist flexion and finger picking strength. When landing, bend your knees to cushion and keep your body balanced.
Action key: take off vertically and keep your body balanced. Take-off, ball lifting and hand clapping should be coordinated and close to the highest point.
2. Catch the ball, stop, jump up and shoot.
Action method: in the fast movement, catch the ball by striding or jumping and stop, bend your knees and lower your center of gravity. Suddenly, both feet take off quickly and forcefully, and at the same time, hold the ball up. When the air is close to the highest point, shoot and shoot, and the action is the same as the in-situ jumper.
Action key: control the center of gravity when catching the ball and making an emergency stop. Take-off is sudden, and the emergency stop and take-off should be closely linked.
3. Dribble, stop, jump and shoot
Action method: In fast dribbling, use jumping or striding to stop, then quickly jump to the ground and hold the ball with both hands. When the body is close to the highest point in the air, shoot and shoot, and the action is the same as the in-situ jumper.
Key actions: dribbling, stopping, grabbing and taking off should be coherent and coordinated, taking off should be sudden, and the body should be balanced in the air.
When holding the ball, the most important thing is how to separate your fingers. If the force of the middle finger is 1, the second index finger, the third thumb, the ring finger 1/2, and the little finger l/3, then the force on the ball is equal, so we must pay attention to the method of separating the fingers, so that the distance between the thumb and the index finger is equivalent to twice the distance between the index finger and the middle finger. Open your hand and control the ball with your fingers. Once this balance is lost, the ball will not fly far and it will be difficult to control. Hold the ball with your fingers, the crosshairs cross the floor on both sides of the ball, the bowler's wrist is aligned with the line directly above the ball, and then the fingers hold the ball separately.
Pitchers and supporters, we generally call the shooter a pitcher and the other hand an assistant or supporter. The thumbs of both hands are separated by 6-9 cm, and the player holds the ball slightly outside to support it. If the thumb spacing is too narrow, the ball is easy to drop, if it is too wide, it is difficult to throw.
The way of shooting is not simply to push the ball by strength, but to relax the elbow joint and shake the wrist and fingers while the arm is extended to eject the ball. In this way, the ball will spin and fly away easily.
Precautions:
Although the standard jump shot can be pleasing to the eye, the shooting percentage is generally lower than the three-second zone, so don't always be obsessed with forgetting my jump shot, and get close to the basket whenever you have the opportunity to improve your shooting percentage.