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Height 1.81m, weight 75 kg, thick legs and feet. Be able to dunk do? How to practice?

Keke 7892010-03-15 18:10:09 +0000 #1
Simple and effective method
Double pot, a bottle of Blue2010-03-15 18:21:30 +0000 #2
training methods too much, but still have a clear idea!

Winter weather is cold, not suitable for explosive exercises! ! Suitable for endurance and strength exercises Oh!

Physical activity does not open, do a lot of jumping exercises on the knee, ankle injury is a great! Is very easy to get injured! ! Strongly recommended that, starting with the basic strength exercises to start! ! Strengthen the power of lower limbs and waist training, for future development to lay a solid foundation! !

You do not want to own injuries, delays in learning and basketball bar! ! Yourself a little time, bit by bit to start from scratch, steadily and surely to come, there are height and weight advantage, so that my fly is not difficult! ! !

And so on warm days, and were easily excited, explosive exercises do more! ! Step by step, starting with Mogao start with! ! So that the overall quality of their own have a breakthrough! ! ! Basketball basic skills can not be lost ah!

This time running the race, bar, playing a good foundation!

Refueling bar with clever mind and healthy body to dunk bar
a2478562010-03-15 18:25:33 +0000 #3
could not be a cheerleading dance on the line
QQ4252669572010-03-15 19:05:39 +0000 #4
can. Feet thick rough is not should not affect the dunk. High-spirited,, dunk, when more than jumping around,,, this will be more robust Rourou drops oh. . ,
Fall purple maple2010-03-15 18:47:22 +0000 #5
certainly be able to

The following is a method and

a, bouncing force is full-body strength, running speed, reaction speed, physical coordination, flexibility, flexibility, a comprehensive expression.

Therefore, we can not think that increasing the bounce on the jumping all day long on the list of. You must adhere to stretch his body every day in different parts of the tendons, ligaments, muscles and joints to expand the scope of activities at the same time, do all sorts of complex help to improve physical coordination of gymnastics. Action to be accurate, beautiful, both power and ease.

2, strength training is best arranged by a physical training instructor and counseling.

If your training, preferably 2 to 4 times a week the great strength training, the training must pay attention to safety in order to avoid accidental injury. The so-called strength training is to use the big load of the barbell exercises. The most typical commonly used in three ways: <BR< p>

3, speed training to improve jumping ability is also an important aspect.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on the spirit of your hardship. The so-called sprint, require you to own forging ahead at full speed after the warming-up, rather than medium speed. Specific speed training strength training with large the same, do not have to practice every day, every Wednesday hours. Also pay special attention to the use of small; strength training means to strengthen the back of the thigh muscle group strength.

4, a variety of specialized means of jumping exercises are many, such as rope skipping, hurdle race, touch ring, touch on the small black box along, and even touch on the backboard along.

Finally, I would like to mention the nervous system and the relationship between jumping ability. We already know that speed, strength, coordination, flexibility, flexibility, these qualities in an instant the role of an integrated down on the ground bounce is generated when the power, then what are these qualities in an instant it broke out at the same time? Is the motivation and motor nervous system. In other words, if you really want to but above the highest of all, you have to leave no stone unturned to make their own motor system to send out the strongest muscles in your body the impulse signal. This strong stimulation group of intense muscle contraction force generated tremendous energy, muscle contraction, in turn prompted intense group of motor neuron system is more sensitive, which could give a stronger impulse. The two promote each other, the more you jump higher. But it is also difficult in the difficult, there is no powerful motivation, motor nerve system is not powerful impulse, and all the so-called scientific, modernization, management, training methods and means are all nonsense. Finally, I wish you dreams come true

should be everyone's request, I give to a few methods:

a rapid increase in Spring Training Tutorial 1

rapid increase in Spring Training Tutorial

USA's most famous vertical jump training program, excel at vertical jump ability is expected to increase 20-30 cm above training process is hard, the whole process will take 15 weeks.

For each action item, if a movement to make three groups, the groups can not be more than 2 between the rest minutes, if completed, be made directly to the next project, remember not to rest! !

1st item: squat jump

1, 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. Touch the ground when complete a.

Next, simply repeat the above steps! ! !

Rapid increase in Spring Training Tutorial 2

The second item: lift knee with (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 Dianzhe

2. Heel carried to the highest point of

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

Rapid increase in Spring Training Tutorial 3

Third: Step

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

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

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

Rapid increase in Spring Training Tutorial 4

Fourth: Vertical Jump

1. Put your feet straight, and shoulder width, "lock" your knees ...

2. Just use your legs jump, only bend your feet Guo, try to bend the knee ...

3. to the ground, when, and then quickly jump to complete a ...

This is a difficult, You can use your hand to help jump ...

rapid increase in Spring Training Tutorial 5

5th item: toe dance

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

2. with the toes quick take-off, jump shall not exceed 1.5 or 2.5cm
Li Fu Teacher refueling2010-03-15 20:35:30 +0000 #6
You can not look dunk you have multiple, some 190CM70 kg he is not OK is to see you have not always practiced paragraphs, and you are willing to endure hardship to do 200 a day frog jump, believe you can, and

I am also slowly; practiced



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