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Basketball how to train explosive power needed to do exercise?

My Halo name is making life difficult ah2010-02-23 16:11:09 +0000 #1
Detail next
wuli3535713822010-02-23 16:17:30 +0000 #2
exercise time Do not let my own will power and mental decline in the desire to be

willpower and spirit of the desire to maintain a good

First

1, power, You can practice this point 100 meters sprint, so let calf muscles have a good burst, a lot practice and from 100 meters or 50 meters sprint bar.

2, usually more than skipping a day, hundreds of thousands of sub-total hop . In this way, can reduce the fat, and increase the leg muscles to enhance sexual drive.

3, the first hope for success Do not worry, slowly, step by step according to the Ministry of the training courses, will definitely be a success, believe yourself, and strive to will have to pay a surprise return!!!

now to pay attention to those details of the training methods, must pay attention to diet, do not let that I'm too fat, some thin and do not prefer more fat. because the thin people are often yes jump very high, like the legs tied up, what what what ah, it is best avoided, I've tried, simply does not work. Gaode feet, and very tired, not any results ..

practice The key is to train leg muscles (thigh, calf) and calves of the explosive ...

Oh, and then add that you are squatting, put his hands behind, and then skip steps, just started jumping a 2. and then slowly slow up Canada, and other well trained in their own feelings, and jumped on their feet and hands can also be a natural place ... so ... there is to be practiced long jump, standing long jump, long jump, and washed away, these details are is to decide your jumping ability, as well as the key to explosive ah!!!

There is also a practicing jumping and explosive - the!

This is very detailed - the! Really

Remember to train more than other is their own mentality must be to maintain the best condition

the mentality of playing basketball is not to feel that they will maintain the mistakes will be well

let your body think that this is a comprehensive open to express themselves to express themselves when the value of

(in fact, is his own greatest enemy, fear to hold his mind,)

ok I'll tell you if they feel too much you can from here is absolutely no problem reduced training

absolutely can go to when you can dunk a

You can gradually increase the amount because it is the most complete (with original copy, but there are essence)

The following is a detailed explanation of

To Enhancing bounce plus explosive, remember three things: hard work , persistence, self-confidence.

1. Exercise waist, abdomen that is sit-ups, slow down fast from each group 20, three groups! ! ! Waist, to find someone to help, you first you have the waist on the bed, so your friend or family hold him down, so the entire upper body would be vacated, and then let the head next to land, suddenly raised to the highest point of stop 1 -- 2 seconds and slowly fall, each group of 20, three groups! "Oh, this is a direct copy."

2. La Achilles tendon find stairs, standing above the toes, and toes, like, straining up top, then slowly fall and fall when the heel must be met as far as possible, the way each group of 20, do three sets! ! ! ! "This is a direct copy of the"

3. Toes because that post is that weight-bearing, but the impact of development, we can only increase the volume. 200 each, making four groups! ! ! ! Toes upward when the outbreak of the rapid upward mention that at the highest point should be set 1-2 seconds, then slowly drop, can not look down to! ! !

4. Skipping three groups of 100 each "to increase projectile velocity"

5. Leapfrog each group of 60 four groups

feel like you can fit training from home, listening to a bouncing good people, said such training is best training day, a day off. Lianwan time to relax, massage muscles. This can not a dead muscle.

I will speak about the principle of people take off! ! ! ! When jumping ability, first leg hair, so thick thigh strength of the pressure foot on the ground, but what about your reaction to the large, then it will jump up (frog). Also in the moment is about to take-off depends on the strength of the lower leg (key), but this time rely mainly on the strength of explosive. So, with the bond length is because people can jump with the bond length of explosive like! (Do not think that they now button good, will lose confidence) Another point is that already after take-off from the land of the people who stay in the air, which is depends on the endurance capacity of calf, and calf finer then legs of the body burden on smaller, stayed in the air on the back a little longer. (Iverson of calves, fine), but also to point out, that stayed in the air after you do the ability to move depends on the strength of the waist. OK, to understand the principles of the bar hopping!

So thick thighs. Fine leg, and with the bond length of people are able to do jump Oh!

Then we practice direction is the leg strength, leg of the explosive. There are practice time to pay attention not to practice too thick legs, oh!

I talk about method. Thigh exercises the power can go to the gym to weight-bearing exercises. To do squat jump effect is very Hao E:)! Month or so the effect will be very obvious! Is the weight-bearing after the squat. Knee to 90 degrees. Then jump in the force! The amount depends on their situation, but not greedy Oh. Otherwise, have difficulty walking the next day! Exercise calf is more difficult, because the practice would be thicker leg strength! ! ! Therefore, a short leg exercises can not excel at. Say that a simple and effective way to walk on tiptoe on the stairs when the OK of the! We should pay attention to practice after playing the right muscles to relax, or death of the muscles back to practice, so that the muscles well-developed, that can not jump! !

I am because it is school sports, I do squat load is 100 kg! I can only say that coarse calf bar! But the strength is sufficient! Beijing has a play on the streets, called 5U, his original 1-meter 70, can touch basket. . Now it seems 1 meter 73. . . Have had a hand basket and a half. (Not a human 呀, ha ha..)

Tiaode Gao is still not high, mainly rely on explosive power and strength of the calf muscles to decide. So that is developed is a well-developed leg bouncing the key.

Misunderstanding: There are many ways to increase Bounce For example: leapfrog, stations, etc. Bu. You can look at their own practice, you jump 20 points or 10 minutes Bu leapfrog the first two days to see is a sore thigh, or calf pain. (I tried it for myself, and the first leg two days did not feel) So, these movements are exercises thigh muscle.

Method: I think this is very effective in several ways.

Toe weigh on the stairs (thick books, thresholds, etc.), the heel vacant, and then tiptoe exert oneself, to let the body back and forth up and down movement. Be 50 or so, you will feel very tight calf jumped. Then do 10. Do a few hours rest. This method is not tired, but can do anywhere. Very good!

Additional training leg explosive ways: from 1 meter to the ground and dancing, and then quickly jump up after landing.

1st item: squat jump

1, the beginning, squat to 1 / 4 position, hands placed on the former,

2, up jumped off the ground for at least 20 to 25cm. (If you feel easy, you can jump to 25-30cm). When in the air, your hands need to be placed behind. Touch the ground when complete a.

Next, simply repeat the above steps! ! !

The second: lift toes (toes)

1. First of all, find a cascade or a book to pad feet, and then only the toes on the top, heels should not touch the ground or Dianzhao

2. Toe carried to the highest point of

3. Then gradually down to complete one. . Feet completed, the completion of a group.

Third: Step

1. To find a chair to put one foot is entered, a 90-degree

2. Make every effort to jump in the air for feet, in the place the chair,

3. repeat 2, the original take-off foot back into the chair, complete another jump.

Squat jump

1, at the beginning, squat to? Position, hands placed on the former,

2, up jumped off the ground for at least 20 to 25cm. (If you feel easy, you can jump to 25 -- 30cm). When in the air, your hands need to be placed behind. 着 地 时, 完成 一次.

toe jump

1. will be carried to the highest point of the toe,

2. with the toes quick take-off, jump shall not be less than 15 or 25cm

lift toes (toes)

1. First of all, find a cascade or a book to pad feet, and then only the toes on the top, heels should not touch the ground or Dianzhao

2. Toe carried to the highest point of

3. Then gradually down to complete one. . Feet completed, the completion of a group.

1. First of all, find a cascade or a book to pad feet, and then only the toes on the top, heels should not touch the ground or Dianzhao

2. Toe carried to the highest point of

3. Then gradually down to complete one. . Feet completed, the completion of a group.

If you think that the above and feel that this training was trained too much larger than

you can from the inside of the reduction to practice

training volume: The above action to be a group of 20 * 5 (very It covered everything, but we must adhere to live, think about the future be able to fly stance bar)

There is another point, do the time point of Europe and the United States can be released into the song, a strong point: for example, LINKIN PARK, and can stimulate the body's potential.

There is also a positive approach such as the heart suggests that the firm that they can be completed!

Living habits: In addition, daily exercise is very important:

empty multi-rope skipping, shuttle run, touch the basket like that.

Everyday life are the most taboo smoking, drinking all night, very good

another casualty loss is also a major stumbling block!

Diet: training, president of muscles, eat more protein food;

daily insistence milk, eggs, beans. Remember that eating plenty of vegetables is very important!

Perseverance: The last point would like to insist, remember not 3 days fishing, two days drying nets,

training, no matter how good, do not adhere to mean wasted effort, we would bar for six months as a unit.

Adhere to all of the above note for half a year old, to see how well their bounce changed!
华仔 20,080,8082010-02-23 16:24:27 +0000 #3
frequently Sports Training

segments of the legs and upper body strength to be systematic training requested a fitness coaches
allanshearer2010-02-23 16:52:39 +0000 #4
Quick Ping push the barbell and recovered arms and explosive training

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