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Who can help me plan what ah?

▓ Jujue 恋 嗳 ℡2010-03-31 16:10:16 +0000 #1
My meter eighty, 140 pounds left and right hands are not very skillful dribbling are all playing center before the ball left and right hand dribbling the present to go and lay-wants to strengthen the * * The exercises how ah? ? There is a left hand is extremely proficient, how should exercise ah? ? Who can help him? Score is not a problem to be very good there are points plus more! ! !
ffbgff2010-03-31 16:12:31 +0000 #2
Basketball ball skills

1. Ball

the use of five fingers, holding the ball, and the fingers inward contraction. The moment the ball using the palm of your hand to catch falling.

2. Torso plate on the ball

ball circling around his waist, this action is the key to face forward, while the eyes do not look at the ball, and then make clockwise, counter clock dribbling exercises.

3. Cervical disc ball

ball along the neck and around the exercises, this exercise forward the same face, neck, avoid the immovable, and made positive, anti-clockwise direction alternating exercises.

4. Foot

feet separated from the ball and the plate lowered center of gravity, holding the ball at the foot side of the plate to do the ball exercise. Do the eyes watching, and use the left and right foot to do is, anti-clockwise direction alternating exercises.

5. Cross-drop

feet under the front and rear center of gravity lowered separately at the same time. The ball of light thrown from the front or rear, his hands quickly from the rear to catch the ball and the ball of light thrown back to the front, so when you practice over and over again in mind, try to complete within a few seconds, San Shi.

6. Knee dribbling

legs a little closer at the same time lowered the body center of gravity, the ball dribbling along the knees to do exercises. Eyes do not watch a soccer match, according to positive, anti-clockwise turn of practice.

7. Inter-plate under the eight ball on their own

This is the application of foot dribbling the ball along the legs to do eight in a cross-shape of the plate under the ball, while the eyes do not look at the ball, and press are, and anti-clockwise direction alternating exercises. Basketball skills

1, spring 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. There are three commonly used in the most typical:

load Dunqi, the clean, snatch. In short, this practice results the higher the number, your jumping ability, the better.

As for the weight of each practice, group number, frequency, action specification and other issues, in principle, is:

a big strength training at least twice a week, not more than four times, to give the body time to recover excess, but for many years carried out uninterrupted.

2, the best arrangements for each class of the above three practice methods.

3, we should pay attention to big movements strength training of technical specifications, must not casually.

4, the small strength training is the use of a variety of comprehensive training equipment and dumbbells, and other training. Lighter weight, group numbers and more frequently. The purpose is to improve muscular endurance, and thicker muscle fibers, reducing fat, strength training can be a small change in the garden every day to practice, but it is best not to and great strength training the same time. Whether big or small power strength training, a course of time not to delay too long, from 1.5 to 2 hours is appropriate. There is strength also need the density.

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 your dreams come true.
fushen0082010-03-31 16:38:40 +0000 #3
before and after practicing his left hand dribble

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