About exercising physical fitness dunk, how to exercise the dunk of basketball?

I have to tell you that you will grow to 180 at most, exercise helps to grow taller, according to the survey, people who exercise regularly, are 15 cm taller than the average height of people who do not like sports, and practice dunking to improve the explosiveness of the legs, as well as the ability to bounce.

If it's just a dunk, you just need to exercise your leg muscles, such as squatting, and jogging for a long time, and the specific amount needs to be determined according to your physique.

Dunks can be roughly divided into 5 steps: running, jumping, holding the ball, pressing the ring, and landing.

2. Jump: Choose a good starting point so that you can smoothly reach the position and height of the dunk, and the center of gravity in the air should be grasped [pay attention to the balance of the body after jumping with one foot. Vertical lift-off is of great help to the completion and protection of the subsequent actions.

3. Hold the ball: There is no need to grab the ball here, the hand can be easily attached to the ball, and the direction of movement of the ball can be maintained [usually practice more to strengthen the feeling of the ball].

4. Pressing the circle: This action is the most exciting time to dunk, and it is also the most vulnerable place for beginners. It makes it less difficult to complete the pressure ring, and also reduces the inertia of the forward rush.

It is better to protect yourself, and when the ball goes into the basket along the edge of the hoop about 1 4, the fingers perform a downward pressure action and then grab the circle. [Pay special attention to practice more, don't rush to achieve results, and stop the action in time when you feel that the quality of the completion is not high to avoid unnecessary injuries].

5. Landing: The link that cannot be ignored, the action should be complete, control the center of gravity, and protect yourself from landing with your knees bent and cushioned. 2 Effective Ways to Practice:

Find a hoop, look for a feeling.

Press the ball to the edge of the hoop in the circle, so that the ball slides through the hoop with the forward force of the hand, and then pay attention to the action of grabbing the hoop to complete the dunk is not only the bounce to meet the basic requirements, strength is also a very important factor, and the strength plays a good protective role when completing the action. Therefore, it is necessary to have some targeted exercises.

Game or real people? The game is about skill. Real people have to practice bouncing power, you can tie sandbags at the calves of your legs, jump every day until your legs are sore, and change to a heavier one when you get used to it, until you can jump to the height you can buckle when you take off the sandbag.

Although it's not heavy, but jumping with the ball and jumping empty-handed are two completely different concepts, the best situation I've practiced before is the sophomore, you can barely dunk, the second case The hand is not big enough, I meters, arm span and figure should be normal, but there is no way to catch the ball, when dunking the wrist is down, so the jump height of the ball in one hand will be greatly discounted, don't say that you want to dunk with both hands There are two ways to dunk, sandbag practice, but not the kind of sandbag of leggings, that kind of sandbag is not applicable at all, I was killed, it is a sandbag coat, You should put a towel on your shoulders and tie your body tightly as much as possible, which is extremely uncomfortable, and you should bring it every day including playing ball to class, and ...... after half a monthThe second type If you bounce to the limit, you must practice the lower abdomen, the lower abdomen of the Chinese has potential to be tapped, I wish you success.

Most of the reasons are because the dunk action is very difficult and can cause physical injury, so it is difficult to see such an action in the CBA.

I think so, because most of the people in the CBA league are Asians, and we all know that Asians are shorter and less physically fit and don't grow to a few meters like the NBA.

Yes, indeed, because if a player wants to dunk, first of all, he has to be high enough, and the other thing is that he has to be very physical. It's especially explosive.

How much do you bounce?

The easiest way to do this is with a small basket.

Practice bouncing and touching high first, and try to touch higher things when walking every day... Set a goal...

1. Look at your talent, if you are better, you can improve it through hard work.

Second, you can lift more Ling, which is very useful, and third, run more, and use your toes when running.

I don't know how long the Achilles tendon is. This is also related.

My opinion is to tie sandbags My classmate is 1.79 meters and more than 4 months of insisting on tying sandbags can be slam dunk I hope you can persevere.

Hello, you want to practice jumping again first, please click to see the details.

There is a detailed practice of bouncing.

I'm talking about the general way of dunking

Dribble at 45° on the left side and make a three-step layup. Just dribble, adjust your pace, take off in front of the circle in three seconds, and have a flight in the air, so that you can free up enough space for your upper limbs to perform the movement. The key to dunking is coming, when you are 20cm away from the hoop, keep your eyes on the back edge of the hoop, smash the ball to the back edge of the hoop with one hand, be sure to press your wrist, have the feeling of stuffing the ball into the blue hoop, and then quickly withdraw your hand to avoid injury.

It's best not to grab the hoop with one hand. Be sure to balance when you land.

You don't need to use any special force on your wrist at the beginning of the experiment, you just need to stuff the ball into the hoop, and after you master the essentials of the movement, you can fly the dunk freely.

It doesn't matter how you jump, as long as you jump high enough. Slamming is all about mastering technical moves. It doesn't matter if you can catch the ball with one hand. As long as it feels good, the ball feels like it's sticking to your hand.

In addition, a performative dunk is given, around the three-point line, facing the basket, calculating the pace (usually taking the right hand as an example, the left foot is slightly in front of the right foot, starting with the right foot first, and then taking three steps, just the left foot jumps), first hit the ball enough, must be able to bounce high enough, throw the ball to the basket with the action of shooting, there must be an arc, it is best to let the ball land in the position between the circle and the basket within three seconds, the height after the bounce is best about 10cm on the basket, people follow the ball, Take advantage of the time difference, jump up and grab the ball on the hoop with one hand, and smash it into the hoop hard!

Cool! Hope it helps!

Do 3 or 4 sets of weighted squats a day, a set of 12 16, practice frog jumping, jump stairs, and stick to it for a month, it should have an effect.

Stand upright with a dumbbell in each hand, palms facing each other. Keep your arms slightly flexed and raise the dumbbells sideways to slightly above shoulder height. Stop for a moment, then slowly lower the restore. Romanian deadlift.

Stand upright, push down a pair of dumbbells with your palms and hang them in front of your body. Lift your hips so that your weight falls back to your heels, bend your knees slightly, and slide the dumbbells down your thighs to the middle of your tibia. Restore to the starting position and repeat.

Dumbbell birds. Lie on a flat bench with your feet on the floor. Push a pair of dumbbells on top of your chest, palms facing each other. Keeping your arms slightly flexed, slowly lower the dumbbells down the arc until your upper arms are equal to the ground. Stop for a moment, then follow the same arc to restore the dumbbell to the starting position and repeat.

Vertical stride. Hold a pair of dumbbells hanging down your side. Stand facing the side of the bench, then step on your square leg and place your right foot on the bench. Push down with your right leg and bring your body onto the stool until your feet are flat on the stool.

Then step down with your left leg to return your body to the starting position. Then step up with your left leg and repeat, alternating with double retreats.

Double-sided dumbbell rowing.

Hold a pair of dumbbells with your palms down. Keep your knees slightly flexed, your back straight, and your waist bent down 90 degrees. Pull the dumbbell up on your abdomen and touch your abs with your palms turning upwards. Restore slowly, then repeat.

Shrug your shoulders and hold a pair of dumbbells, stand upright, try to make your shoulder crion shrug towards your ear, then lower, and repeat, without letting your shoulders rotate forward or backward.

Front lunges hold a pair of dumbbells hanging down your side, stand upright, and look ahead. Step forward with your left leg until your left knee is bent at 90 degrees and your right knee is almost touching the ground. Add back to the starting position, then switch to the right leg and repeat.

Supine French arm flexion and extension.

Lie on a flat bench with a pair of dumbbells in your palms facing each other and place them above your chest. Keeping your upper arm still, slowly lower the dumbbell to ear level. Stop for a moment, then follow the same arc to restore the dumbbell to the starting position and repeat.

Standing dumbbell curls.

Stand upright and hold a pair of dumbbells hanging down your side with your palms facing back. Bend your left arm upwards while rotating your wrist so that your palm is up at the end of the movement. Make a moment of peak contraction, then slowly lower down to restore while rotating your wrist so that the palm is back again.

When the left hand returns to its original starting position, the right hand begins to bend upwards.

Add 5 kg of sandbags and run with them every day; The activity is almost the same, and then practice bouncing, but don't overdo it! Weight the sandbags appropriately according to your own adaptation!

In addition, use dumbbells to practice arm strength, be sure to stick to it.

After a while, your dreams will come true.

Find a one-meter-high step, jump up, it must be easy at first, grab a handful of soil every time you jump up, so that more and more soil, the steps are getting higher and higher, and you will naturally jump high. You have to pay attention to this is the right thing to do, because when you want to dunk, you need to practice explosiveness, not power. So what was said upstairs was not right.

Be sure to jump like I said.

Practice your leg bounce and your arm strength!

。。You can use a springboard... Find the feeling ... That's how I feel...

Provide an easy way to increase bounce Stand on the side of the sidewalk, stand on the front foot on the sidewalk, hang the back foot in the air, move up and down, and exercise leg farad lift.

The most famous vertical jump training program in the United States, the training ability can be increased by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each movement item, if you want to do 3 sets of one movement, the rest between groups should not exceed 2 minutes, if you have completed, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1. At the beginning, half-squat to? 2. Jump up at least 20 to 25cm from the ground. (If you find it easy to carry Bizhen, you can jump to 25 to 30cm). When in the air, keep your hands behind your back. When you land, finish it once.

Next, just repeat the steps above!!

Quickly improve your bouncing power training tutorial 2

The second item: raise the toes (calf raises).

1 First, find a step or a book to put on your feet, and Hui Chun then only puts her toes on it, and her heels do not touch the ground or cushion.

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

Quickly improve the bounce power training tutorial 3

The third item: steps.

1.Find a chair and put one foot on it at 90 degrees.

2.Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Quickly improve the bounce power training tutorial 4

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavements, and try not to bend your knees.

3.When you reach the ground, take off quickly again and complete it again.

This one is hard, you can use your hands to help you jump.

Quickly improve the bounce power training tutorial 5

Fifth item: Jumping on tiptoe.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Frog jumping exercises are necessary and can help to improve the bouncing power, because after all, it is a way to train strength. In addition to this, there are a few other methods.

You can pin the boy to grab the frame at will to show that your bounce is not bad, what you need to practice is explosiveness!! You can try to jump and grab the frame continuously, and catch 3 times for a loss of the Ant Wang group. Practice 4 sets a day, with 10-minute intervals between sets!!

If you can't catch the standing jump, you can touch the board first!! There is also the feeling of practicing things Li on the ball, such as dribbling and the like!! Hold on tight when you catch the ball!

However, I think the basic skills are more important than the buckle blue!