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How to train jumping to dunk

Qwert9309032010-02-07 15:02:02 +0000 #1
My wingspan 182 Height 176 Weight 164 pounds in order to barely touch fingertips rebounds ask how practice?

Thank you. Please pointing pointing.
▓ Jujue恋嗳℡2010-02-07 15:10:56 +0000 #2
hello -

Everyone has room to grow - and! As for the effect of the latter part of that effort depends on your own

I'll give you about two kinds of -

Let me talk about practicing under the attention of

willpower to keep the spirit of desire must be the best to practice every day the state

when they have to say to yourself will be able to successfully

Most people practice the range of 1 week

1 week after no willpower willpower of their desire to give up

so it would be difficult so that every day right said to myself will succeed

practice even when the goal should be accurate and should practice today at busy times

trained in order to feel under no determination of the future of how I accomplished here can not give up

is a war of psychological adjustment to to overcome the

I'll give you sell some bounce Comparison

but definitely more practical because I was trained in the second has been almost a

bounce training methods and more practical:

the first one -!

First of all you have to master the jump method, when you dance with the toes hair force, remember to take off the moment abdomen (this may be the beginning a bit difficult, but for a long time will naturally be of the abdomen), bring up the whole body, in particular, hands, jumping up when the hands are too forced! take-off Respiratory breathing when, after landing breath! refueling exercise bar, in addition to focus on practicing jumping, basketball, but also pay attention to practice!

followed by a big jump training methods other than those other, more practice you have to fine Aberdeen focus on:

1, power, this practice you can sprint 100 meters, so have a good calf muscles so explosive, 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,, step by step according to the training courses, the Department must will succeed and I believe that yourself, and strive to pay a return there will be surprises!!!

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

Oh, and then add one point , you squat, put his hands behind, and then skip steps, just started jumping a 2. and then slowly add up, and so well trained in their own feelings, and jumped on their feet and hands like a natural place ... can also be ... there is to be practiced long jump, standing long jump and red running long jump, these details are the key to determine your jumping ability ah!!!

There is also a practice bounce -!

The second is the most full of tired of this person, I practice is this

You suddenly can not practice too slowly to

every few days no problem on the 10 million increase in other grueling a diet and rest behind me written by

I suggest that you practice now I made this -!

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 it is fully 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

definitely 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

want to strengthen my bounce, 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 Dianzhuo

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 Dianzhuo

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 Dianzhuo

2. Toe carried to the highest point of

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

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

There is another point, you can do it point of Europe and the United States released 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!

I am referring to the next -

General dunk approach -

45 ° dribble left to do three-step layup. Just brought about, to adjust the pace is good, take-off in three seconds inner edge, there is a fly in the air, so that you can free up enough space to the upper extremity to exercise movements. dunking the key to come, when the 20cm away from the ring, his eyes fixed on the trailing edge of ring, one-handed downward force to pound the ball the trailing edge of ring, we must pressure wrist, there is in the ball into the blue circles, the feeling, and then quickly hand reversible, and to avoid injury. best not to one-handed grab ring. floor be sure to pay attention to maintaining a balance.

your wrist do not start when the experiment special force, as long as the ball into the basket you can master the essentials after a good move, they are free to fly deducted.

No matter how you take-off does not matter, as long as you jump high enough. dunk is mainly to master technical movement. with one hand can grasp the ball does not matter. as long as the feel good, the ball felt like a stick in the hands of the same.

other promotions a performing style buckle Act, in the third line is about being the basket to calculate a good pace (usually in the right hand, for example, left a little before 1:00 in the right foot, right foot, first-out start time, and then to a three-step, exactly the left foot take-off), first hit the ball enough gas will certainly be able to bomb high enough because as the ball moves with the shot toward the basket, there must be curved, preferably so that the ball in three seconds between the inner office, and the location of the basket floor, bouncing after the height of the best in the basket on the 10cm or so, people go with the ball, master the time difference, after the jump with one hand on the ball in the basket Hold, forced into the basket where a hit!!!

it was great! ---

hope -- help you -!

One last point: study hard and seriously life, cherish the time, love people around! ! !
DarkMonk2010-02-07 15:15:41 +0000 #3
flexibility and explosive power exercises, preferably someone special guidance, to get injured.
zdtx1231232010-02-07 15:31:07 +0000 #4
first do you have to eat the bitter? Even if you eat also know the pain does not necessarily Koulan height restrictions on the second you dream you want to Koulan unless you have a very impressive physique was born in this part of the third age, how old is your height can rise even if the older of the contact bounce could not have expected results.

I'll tell you a method I was out of sports school basketball team's height is higher than you can touch 4CM Mogao 3 meters 15 are deducted Blue

You can not touch until you have enough practice of the Blue Plate Blue Plate 90

This is only 2 meters is that we train our coaches the original method of

first up and running every morning, do not think running around 1000-3000 m to see your own situation in the 50 meters and then leapfrog group of 5 to 10

There is a barbell squat you look at their own circumstances I like the original weight squat 150 kg 10 5 group did not remember squat Chong finished a group of 100 meters must be fully washed Otherwise, no effect of

according to these methods the distribution of your own to ensure that there are effective practice can dunk, but you do not feel that the certainly be able to bounce up a lot of
CosTom silence2010-02-07 16:06:40 +0000 #5
The most important thing is to bounce your flexibility and explosive power of the. Upstairs to say well. As for how to practice it. 10 km a day to keep running,Can be slowly added to the beginning. Xianpao 3 km or 5 km, slowly add! His left leg tied to five pounds of sandbags, right leg tied to seven pounds heavier sandbags running, (you bounce when the leg that forced more than 2 pounds on the extra weight)! Finish step back, look for a high of 20 work points the stairs link Zhitiao. Zhitiao is not to bend legs, Zhitiao when the body was going to relax! When you are able to complete a time when the smooth increase in 10 work points. The first 2 months or so to practice. Then go take a look at those NBA players training video. Learn from their training under way. , Such as the Leapfrog one category. Height is the key constraints, the first essential in order to achieve more professional practice, and if not, how kind of basic skills training is also bad. Is also not on the buckle. ! I hope you are able to endure hardship people. If you are over 25 years of age, then I think it would stop doing the exercises!
NBA Barcelona2010-02-07 17:21:32 +0000 #6
flexibility and explosive power exercises, preferably someone special guidance, to get injured.



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