What are the activities to do before playing basketball?

1. Run a few laps around the basketball court, change the tricks, cross step running, rapid S bend and change direction to run, start to move the wrists, ankles, knees and hips after running, the legs are separated, the same width as the shoulders, one foot is on the tiptoe, do the positive and negative circles, and at the same time insert both hands, move the wrists around the small circle, do a few more rounds of benefits, and then change to another foot to repeat the above actions. Now it's time to move your knees, place your hands on your knees, left or right as you like, and make small circles back and forth. After moving the knee joint, move the hip joint, pinch the waist with both hands, rotate the hip joint back and forth, left and right, of course, you can also press the legs, do a few jumping movements, in short, these preparatory activities are definitely beneficial and harmless to do a few more times.

Now you can start shooting practice, running baskets or whatever, but remember that if you play a game in a team, you should move slowly and then go all out, and preparing for the event is not the same thing as playing basketball. 2. Practice free throws, three-pointers, layups (depending on personal circumstances) or learn from Wade to pull up a few pull-ups on the basket. 3. OK, I feel hot on my body, I have a strong feeling of power, go and get the ball, shoot and dunk!

Much more ... Move your neck a little. Shoulders, waist, pull your thighs, wrists and ankles, and do some movements to warm up your body. But no one is the same, and you need to pay more attention to the areas where you get injured frequently every time. The purpose is to circulate the blood in the body.

First, get ready to go to basketball. Then, grab the basketball and play the basketball at the end!! Simple.

For the sake of the task, don't mind.

The warm-up before playing basketball includes: jogging warm-up, before playing basketball, jogging for a few minutes, you can quickly get your body into the state. You can jog a few laps around the basketball court to make your body sweat slightly.

Stretching, when playing basketball, joints such as wrists, ankles, and knees are the most used parts, so warm up well before exercising. The rest of the body also needs proper stretching to separate the muscles and ligaments.

You can also do the following exercises1Stretch your neck, bend your neck back and forth sufficiently, forward to your chest, so that your head is back parallel to the ground. Then stretch the neck alternately from side to side so that its lateral muscles are fully extended.

2.Shoulder extension, feet shoulder-width apart, one hand at shoulder height, straight across the chest to the other side, while the other hand presses on the extended elbow to bring it closer to the body. 3.

Chest expansion exercises in which the feet are shoulder-width apart and the arms that are bent with the arms open and the hands bent vibrating backwards or backwards. 4.Around the waist, with your feet shoulder-width apart, your legs straight, and your hands on your hips, move your hips and waist forward, back, back, left, right, and right.

5.Around the ankle joint, with your feet shoulder-width apart, one foot on the tip of the ground, do a forward and reverse circular motion, while crossing your hands and making small circles with your wrists. Then repeat with the other foot.

6.Wrap your knees around, bend your knees, place your hands on your knees, and turn one circle to the left, then one turn to the right, and one back and forth. 7.

Squatting exercises, squatting exercises can make the knee feel the compression of the nerves and can move towards the knee joint, reducing the chance of knee injury when playing basketball.

Dribbling: The feeling of dribbling and finding the ball, no matter where you play, the feeling of the ball is very important for a defender forward or center, especially a guard in possession. Make yourself have good coordination and get into the groove quickly in the last game or sport.

You can also practice passing with another partner, constantly passing and catching the ball, and find a good feel and tacit understanding with your teammates.

Then there are shooting and layup drills, starting with unmanned drills. Find the feeling of shooting first, and then get into the groove quickly. Then there's defensive drill, shooting, and layups. You can train in your own way, but don't put too much pressure on the defense and don't use too much energy.

It should be better to do some stretching exercises first, and then you can also use bouncing exercises to move your wrists, ankles, or do some gymnastics, and then play basketball after doing these.

Before playing basketball, all parts of the body must be moved in place, from head to toe, first the neck, then the fingers of both hands and ankles together, and finally the crotch and legs, and then go to play basketball when the body is hot.

The warm-up exercises are the same as those for other sports, that is, running, leg pressing, moving arms, and moving ankles, especially ankles.

For example, you can jog, then you can choose to walk briskly, and you can also do full-body exercises, or do some chest expansion exercises, and you can also rub your hands and ankles.

You need to do jogging to warm up or move your joints, including your wrists, ankles, knees, and hips.

Friends who regularly exercise know that they have to do some warm-up activities before working out. So what are the preparations to do before playing? Let me introduce you below.

1. Preparation activities before men play

Many people like the most sports, if there is no appropriate amount of preparatory activities before sports, it is easy to get injured in sports, such as playing tennis, what preparatory activities should be carried out before playing? Let's take a look.

1. Before playing tennis, you should do some preparatory exercises, such as fully wrapping the head around the ring and bowing, raising and sideways in all directions of the front and back, left and right, to prevent neck muscle strain or sprain.

2. Various forms of shoulder wrapping are very beneficial, which can imitate the back arch and ** back arch action when serving as much as possible, so as to awaken the muscles of the waist.

3. Strengthen the muscles of the arm, switch to using both hands to backhand, correctly master the method of using shoulder strength when swinging, or use an extended racket to effectively prevent the occurrence of tennis elbow.

4. Do 2-4 rotations of 4 beats (clockwise, counterclockwise) on the neck. Twist the head to the left and right for 4-6 seconds.

5. Straighten the fingertips and turn the wrist on the wrist.

1) Straighten the fingertips: Straighten the arm and raise the palm, the other head gently pulls the finger in the direction of the body, gradually increase the force, maintain for 5-10 seconds, and then gradually relax and change to the other hand.

2) Wrist turn: Fingers are clamped in front of the chest and wrists are rotated 8-10 times.

6. Do two actions of shoulder rotation and shoulder pressing.

1) Shoulder rotation: Do 2-4 clockwise and counterclockwise rotations of 4 beats, both shoulders at the same time.

2) Shoulder press: One hand is crossed in front of the chest, and the other hand is pressed against the horizontal arm with the forearm from the front to the back, gradually increasing the force, maintaining for 5-10 seconds, and then gradually relaxing, changing to the other hand.

7. Bend the waist, turn the waist, and stretch the waist side.

1) Bend over: Bend your feet shoulder-width apart, bend forward and touch the ground with your fingertips, and then touch the ground on the outside of your left and right feet, and hold for 5-10 seconds each time.

2) Turn the waist: Rotate the waist to the left and right, and at the same time turn the head in the opposite direction, doing 2-4 4 beats.

3) Waist stretching: Fingers on the top of the head palms up, try to stretch upwards, and then gradually stretch out to the left and right, do 2-4 times.

Sufficient preparation activities can ensure that you do not get injured during the exercise, and the right way can improve the gold content of the exercise.

2. Precautions before and after exercise

1. It is not advisable to exercise after meals, otherwise it is easy to cause indigestion and even lead to abdominal pain, and it is generally possible to exercise half an hour after meals.

2. After exercise, you should relax, twist your head, turn your waist, shake your limbs, and eliminate the fatigue caused by exercise.

3. Please drink water after exercise, due to sweating and water loss during exercise, you should replenish water in a timely manner, but not too much, after all, there is less gastrointestinal blood and poor function after exercise, and the absorption capacity of water is weak.

4. If conditions permit, taking a bath after exercise is a comfortable idea. However, it should not be done immediately to prevent the occurrence of colds.

1. Pay attention to warm-up before exercising.

Before exercise, the muscles of the human body are relatively relaxed, the ligaments are relatively stiff, the tonality of the central nervous system is low, and the functions of various organs of the body are in the "low tide period". Therefore, it is necessary to give the various organs of the body a cautious transition in advance through warm-up, otherwise, the sudden movement will make the human body unable to adapt to the function for a while and be injured.

Before exercising, you must be fully prepared for warm-up, and you can do some limb stretching activities, such as stepping, turning, turning the waist, taking deep breaths, etc., for about 10 minutes.

2. Light food with low glycemic index can be carried out before exercise.

Thirty minutes to an hour before exercise, take a light food with a low glycemic index to avoid a rapid rise in blood sugar and provide the energy needed for exercise, such as oatmeal, sweet potato, pumpkin and other fiber-rich staple foods with a low glycemic index, with tea eggs, sugar-free soy milk and other low-fat and protein-rich light foods, you can eat five to six minutes full.

3. Drink a cup of sugar-free coffee before exercising.

Moderate amounts of caffeine can also increase the rate of fat burning, and drinking a cup of sugar-free, no-cream balls of coffee before exercising can also help reduce body fat. However, people who are prone to heart palpitations and insomnia should not drink coffee, so as not to cause inconsecution.