How NBA players do strength and conditioning training

NBA players need to work on waist and abdomen strength, cherry blossom and leg strength.

1. Exercise waist and abdominal strength.

1) The first thing to do is to do a variety of sit-ups, which can exercise the abdominal muscles, the middle bundle, both sides and the lower part, and the strong strength of the waist and abdomen can make the jump easier.

2) All kinds of wide-distance, narrow-distance, explosive push-ups, pull-ups and planks, which can also exercise shoulder and arm strength while also enhancing waist and abdominal strength.

2. Exercise leg strength.

Leg strength exercises include running back and forth, frog jumping, weight-bearing dribbling, etc., which can exercise the calf and thigh muscles at the same time, but also strengthen the speed of dribbling and fast attack.

Most self-disciplined players will also go to the gym after team training to do various equipment training, and the physical fitness of the NBA players we see in Chirop is top-notch.

Here's the strength training program my personal trainer gave me:

Because my foundation is relatively poor, so at the beginning, I have to do it more often, and if the landlord's strength foundation is better, I can reduce the number to 4 to 6 times.

Day 1: Warm up for 10 minutes.

Pectoralis major muscles: Smith plate press 4x12 dumbbell ramp press 4x12 parallel bars arm flexion and extension 4x12 times.

Biceps: Barbell standing curl 3x12 dumbbell seated curl 3x12 dumbbell alternate curl 3x12 times.

Elliptical: Relax for 10 minutes.

Day 2 Elliptical: Warm up for 10 minutes.

Latissimus dorsi: pull-ups 4x12 pull-ups 4 sets x 12 pull-downs 4 sets x12 pull-downs 4 sets of seated rows.

Humeral triple: 3x12 rope press down 3x12 times back of neck arm flexion and extension 3x12 times bent arm flexion and extension 3x12 times.

Rower: Relax for 10 minutes.

Day 3 Rest Day 4.

Bike: 10 minutes warm-up.

Thighs: Smith squat 4x12 times, 4 sets of instrument leg extensions x 12 times, 4 sets of instrument lying leg bends x 12 times.

Calves: 3x12 standing calf raises, 3x12 sitting calf raises.

Treadmill: Relax for 10 minutes.

Day 5 Rower: Warm up for 10 minutes.

Deltoids: Smith press 4x12 dumbbell side press 4x12 bent dumbbell bird 4x12 reps.

Abs: pulley 3x15 times curls 3x15 times reverse crunches 3x15 times.

Rest on the sixth day.

Do dozens of push-ups a day, the number depends on your physique, and after a while, increase the amount as appropriate, and you'd better practice sit-ups again, which will increase your ability to stay in the air.

Hehe, to put it simply, do more dumbbells and do more push-ups are the most effective for students.

I'm also a basketball enthusiast, and I feel that the ability to bounce has a lot to do with my personality, I'm 172mm. You can touch the hoop, but you don't usually practice this aspect, so this can be based on your own situation, you don't have to jump very high to play basketball, just use your strengths. The stability of explosiveness and pitching can be practiced, some people shoot accurately, but in the case of no one is very accurate, and some people are not allowed to defend, this is because the waist strength is not enough, playing basketball abdominal muscles is very important, so that one can ensure the stability of instant shooting, not easy to be eaten hot pot, the second is to fight against people in the air will not lose the center of gravity, many times it can also be illuminated into 2 plus 1, and the third is to improve your instantaneous speed, that is, explosiveness.

If conditions permit, you can go to the gym to practice, or buy your own dumbbell presses, spread your arms, lift your abdominal muscles from the bottom up, and do sit-ups are all helpful.