How can I strengthen my whole body? Devil training is fine. 30

Flowers fly everywhere in the spring city, and the cold food east wind and willow slope.

Push-ups, pull-ups, weighted runs, barbells, dumbbells, arrange the intensity according to your actual situation.

Take a good look at how the special forces are trained, learn from them, and also pay attention to diet regulation and moderate rest.

I think that the sport of throwing a solid ball is mainly to coordinate the strength of the legs with the strength of the waist, abdomen and arms to produce explosive power. Therefore, I recommend that you practice these three parts of body strength training while mastering the essentials of movement.

1. Squat 12 times and do 3 sets (rest for 20 seconds between sets);

2. Alternate leg lifts (front, back, and sides) in a one-legged standing posture for 12 times and 3 sets (20 seconds of rest between sets);

3. Dumbbell curl at the back of the neck (with a solid ball is also acceptable) 12 times, do 3 sets;

4. Do 30 sit-ups and do 3 sets (60 seconds of rest between sets);

5. Practice throwing solid balls. It doesn't have to be a full force to actually throw, but you must practice more in your mind how to cast.

。。It's easy. The way to do it is up to you to stick to it.

If you're at school. When you are in physical education class, you can go and apply with the teacher to ask the school to borrow sports equipment for you to use the barbell that the school should have. Take a barbell and put about 10kg of iron on each side to go to the sand pit First stand up and get ready for exercise Lift the barbell and put it on your chin Then use the strength of both hands to stretch the barbell in front of your chin When the barbell is stretched forward, your right foot is forward and your left foot is back, not too big, this is to control the balance, and then quickly stretch it back.

Don't put it underneath When you retract it, the barbell is still at the chin, and when you retract it, your feet are also retracted, and then repeat this action quickly Stretch out and stretch your feet together. This exercise of the explosive power of the hands is particularly helpful for throwing solid balls Each time you do 8-10 can do 5 sets each time Take a 1-minute break between groups It's OK You can throw solid balls after resting Posture is standard It is estimated that you can throw several more meters in a month If you can't lift 10kg, you can reduce weight But when you do it, the action must be fast Otherwise, it will have no effect...

If you don't have the equipment in your school, then use another method. But you have to have dumbbells at home.

Come home from school every day After eating, rest for an hour Prepare for exercise Take a dumbbell The weight must be heavy You feel a little hard to pick up Just lift it up and put it next to your ears Do the posture of throwing a solid ball Push the dumbbell forward Just like pushing a solid ball But don't throw it out and take it back When you push it out, the action should be fast Do 10 at a time It's almost enough Do a 3-5 set and then push up 100 You can rest In this way, after a month, I can guarantee that your solid ball score can improve a lot...

These two methods should be the most effective, and if you don't understand the first method, you can ask your PE teacher, and your PE teacher must know.

Stick to it, it will definitely work.

1. Do push-ups to improve arm strength.

2. Do sit-ups to improve waist and abdominal strength.

3. Squatting up can improve leg strength.

4. Skipping rope can reduce body fat, improve coordination, and increase the strength of the whole body.

Note: These four items can be interspersed, first do 30 push-ups, skipping rope 200 times; Do 30 sit-ups and skip rope 200 times; Then do 30 squats and 200 skipping ropes; This is a group, do 4-6 sets. The number of each item can be increased or decreased according to your own situation.

Strength training plan: (the intensity is mastered according to your own situation).

Warm up with 10 minutes of aerobic and finally relax with 5 minutes of stretching, the first day of leg training (high-intensity leg training, good for hormone secretion) Dumbbell squats 10-15 (times) x 3 sets. There are 8 sets of 150-meter time, which is very helpful for the 100-meter run. 8 sets of 300m time.

Great help for 200 meters. Relax afterward.

Day 2 Chest Training: Dumbbell Chest Press, 10 reps, x3 sets, Dumbbell Wide Chest, 10 reps*3 sets, Dumbbell Flying Bird: 10 reps*3 sets. 3 sets of 20 push-ups.

Day 3 Back Training Dumbbell Single Arm Row: 10RM (times) x3 Dumbbell Leg Curl Deadlift: 10 Dumbbell Bent Rows: 10 reps *3 sets.

Day 4 Shoulder Training Day Seated dumbbell press 10 (reps) x3 Standing dumbbell side press 10 reps*3 sets Upright dumbbell row: 10 reps*3 sets.

Day 5 2 Training Day Seated dumbbell alternate curl 10 (reps) x3 dumbbell hammer curl 10 reps *3 sets Externally rotated dumbbell curl 10 reps *3 sets.

Day 6: 3 head training day: 10 (times) x3 dumbbell bent arm flexion and extension 10 times*3 sets of dumbbell bent arm flexion and extension, 10 times of narrow grip push-ups*3 sets.

Day 7 Abdominal Training Day Sit-ups 30 (times) x3 Supine leg press 15 times *3 sets Two ends up 15 times *3 sets Sleep: It is best to sleep for 8 hours every night, and if you have time at noon, you can take a nap for another 30 minutes. Between 5 and 8 p.m., when stamina and endurance are at their peak of the day, the best time to exercise, will achieve very good results and be quite beneficial for sleep.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

It is best to do sit-ups plus push-ups.

It is recommended that you train normally during these days and have a prescribed diet, such as eating less spicy foods and frozen drinks. The schedule is adjusted in place, and the mind is relaxed. If you're training hard these days, you're going to get half the effort.

Unrealistic. Lose weight and gain leg muscles. You must know that overtraining and straining will outweigh the gains. No more in these 5 days with more %5-10 objects of your body weight on your body, 5 days later you will feel much lighter when you take it off, this method is very dirty and stupid = =

Practice physical fitness and speed, 5000 meters a day.

I don't know if stimulants work, but it's not safe.

There needs to be a detailed supplement to the problem, even if it is devil training, as long as it is for muscles, it must be targeted training, because there are many types of muscle training, for example, muscle training for bodybuilding and basketball are basically two different things, and the muscles that are not targeted cannot meet the needs, especially the sports muscles, and the combination of different muscle groups is the most efficient, and it makes no sense to have stick meat all over your body, unless you want to look like a frog that has been magnified a hundredfold.

There are three typical training methods that are commonly used:

Squat with weights, raise the bell, snatch. In conclusion, the higher the score of these exercises, the better your bounce will be.

As for the weight, number of sets, reps, movement specifications, etc., the principle of each exercise is:

Heavy strength training should be done at least twice a week and no more than four times a week to give the body time to recover excessively, but it should be done over a long period of time without interruption.

It is best to arrange the above three exercises for each lesson.

It is necessary to pay attention to the technical movement specifications of large-strength training, and do not mess around.

Small strength training refers to training using a variety of training equipment and dumbbells, etc. The weight is lighter, and the number of sets and reps is higher. The goal is to improve muscular endurance, thicken muscle fibers, and reduce fat, and small strength training can vary from day to day, but it is best not to do it at the same time as heavy strength training.

Whether it is a large strength or a small strength training, the time of a class should not be too long, and it is appropriate to spend between hours and 2 hours. There is strength and there is density.

Bounce power is a comprehensive embodiment of total body strength, running speed, reaction speed, body coordination, flexibility, and flexibility. So we can't think that just by increasing the bounce, we can jump all the time. You must insist on stretching the tendons, ligaments, and muscles of all parts of your body every day, expand the range of motion of your joints, and at the same time, do all kinds of complex gymnastics that are conducive to improving body coordination.

Movements should be accurate, graceful, forceful, and relaxing.

Strength training is best scheduled and coached by a physical training coach. If you train on your own, it is best to do heavy strength training 2 to 4 times a week, and you must pay attention to safety when training to avoid accidental injuries. The so-called heavy strength training is the use of barbells to carry out exercises with large loads.

Speed training is also an important aspect of improving bouncing power. Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your spirit of hardship.

The so-called sprint requires you to rush forward at full speed after preparing for the event, rather than at medium speed. Specific speed training is the same as high-strength training, and you don't have to practice it every day, just three hours a week. Special attention should also be paid to the use of small; Strength training is a way to strengthen the muscles in the back of the thighs.

You don't need to train the devil, you just need to practice it in a planned way. Introducing three ways to practice improving your bouncing power:

1) Jump high and bounce fast, get up fast, and land fast! It's faster than others to get up again, and it's more suitable for grabbing rebounds!

Effective method: Set aside time to jump rope and rabbit jump two to three times a day. About 10 minutes each time!

Bunny Jump: Squat, hands behind the back, toes on the ground, heels up and jump!

2) Jump high and long time in the air: for backward shots! It's not very practical to do moves in the air, but it's not very practical to grab rebounds!

Effective method: Frog jump, when walking, point your toes and walk, heels up! Practice for about half an hour every day!

In this way, you can train the strength on the ankles, and at the same time train the strength on the feet and legs, if you want to be empty, you have to do push-ups, sit-ups, and train the strength of the abdominal muscles and waist! 3) Jump up and touch the rebound under the basket! Jump on the spot 10 times The group requires each jump to follow the second jump There can be no gaps and drags!

Jump a set of low dives for 50 meters and sprint with all your might! Do more than 10 sets in a row, divided into morning and afternoon time slots, and do it twice a day! There is no need to tie any weights to your calves during this time!

Once you've gotten used to it, start tying sandbags on the fifth day. The weight is from light to heavy, 3kg4kg can be tied to a sandbag and continue to practice jumping on the spot according to the morning and afternoon time slots! The practice method remains the same:

Or a group of 10, 10 groups at a time! In the first week, you have to have the last 2 days tied to the sandbag, and the remaining 5 days can be jumped without weights! In the second week, you have to tie a sandbag for the first 5 days!

By the last 2 days you remove the punching bag! You'll notice that your bounce improves! Of course, this is only the fastest way to get results!

To get the most out of your bounce, keep doing weight exercises! Sandbags are best tied to your feet except for bathing and sleeping! You practice with my method, in a weightless state, you have to touch the rebound for the first 5 times; In the weight-bearing state, the first jump must be touched to the rebound!

Considering the hard training, if you can't touch it, it's forgivable! The first two weeks of training can be hard! But the next two weeks will feel a little easier!

Touch the board to practice bouncing! Sprint to start with acceleration and explosiveness! This method can be very hard, and you may experience cramps during the first week of training with sandbags!

I hope that the landlord will properly stretch the ligaments of the legs before exercising to prevent injury! At the same time, we should pay attention to our diet, don't eat junk food, don't eat spicy things, don't eat high-calorie foods, and eat more protein foods;