In addition to technique, there is also a very important physical confrontation in playing basketball. Physical confrontation can put you in a favorable position when attacking, and at the same time, you can also deal with collisions when defending.
1. Strength test: Before starting to formulate an exercise plan and when modifying the training plan, you must first conduct a strength test to understand your body. First, select the items for which you want to formulate an exercise plan, and then conduct a test. The purpose of the test is to understand your own limits, and use 40%-60% of the limit as a single group intensity, and use a certain number of groups as the total amount of exercise each time. Stick to regular exercise and do strength tests every month to adjust your plan.
2. Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, it is recommended that you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell flyes. If your limit is below 50 reps, push-ups are still a very effective method for the time being.
Method: Your limit × 40%-60% × 5 groups per day, with 120 seconds between groups.
Tip: Strictly observing the intervals is a guarantee of intensity. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands when supporting the floor. You need to exercise every day.
3. Deltoid muscle: This is your shoulder. What you need is dumbbells, or you can use a 1.25-2.5 liter water-filled beverage bottle.
Method: Hold a dumbbell (drink bottle?) in each hand, stretch your arms as far as possible to both sides of the body without completely straightening them, and make a 45-degree angle with the body. Quickly lift the dumbbell upwards to the side until it forms a 45-degree angle with the body. Left and right, start to lower down slowly and return to the original position. It is better to fix the number of single sets at 10. Choose a weight with your own limit of about 20 as the exercise load. Do 8 sets for each exercise, with an interval of 120 seconds, two Day is a cycle.
Tip: It also needs to be strictly followedInterval time, the key point of the movement is to move up quickly and lower down slowly. Don't be frustrated because your confidence is less important. When I can bench press 90KG, the dumbbells I use for this exercise are only 4KG. Come on.
4. Triceps: The muscles on the outside of the upper arm
Method: Hold a dumbbell in each hand, reach behind your head, and lift the dumbbell upwards. 15 dumbbells are used as a group. Choose a weight with a limit of about 25 as the exercise load. Do 4-5 groups for each exercise, with an interval of 180 seconds between each group. Exercise every day
Tip: It is best to use it in combination with other exercise methods
5. Biceps: The muscles on the inner side of the upper arm, which is a beautiful place after training
Practice: Hold a dumbbell in each hand, keep your arms close to your body, keep your upper arms motionless, and lift your forearms upwards. Take 10 reps as a group, and choose a maximum weight of about 20 reps as the exercise load. Exercise 6 groups each time, with intervals between each group. 90 seconds to exercise every day.
Tip: When performing the movement, your upper arms should be close to the sides of the body, the body should be upright, and do not swing. Try to relax your wrists so that it feels like you are holding the dumbbell, rather than tightly grasping the dumbbell.
6. Abdominal muscles: Simply put, it is your belly
Method 1: Lie on your back, put your calf on a stool or a small bed, so that the thigh and calf are basically at a 90-degree angle, look at your eyes level, and repeatedly look up quickly to look at your knees. Do 3-4 groups a day, reach your limit in each group, and rest for 120 seconds between groups
Practice 2: Lie on your back, straighten your legs and quickly lift them up until they are perpendicular to your body, and then slowly lower them (10 seconds). Do 15 reps in each group. Start with 3 groups a day. Once you get used to it, increase the number of groups to 6. That's good.
Tip: To use the second action to exercise, it is best to grab something (not hair) behind your head with your hands. Abdominal muscles are not skeletal muscles. To practice them, you must practice them every day.