How to practice the back muscles of the back of basketball method .

1. Develop waist and abdominal strength exercises.

Developing waist and abdominal strength exercises plays a very important role in controlling the body's center of gravity, maintaining body balance, coordinating exertion, and protecting the ball. Purposefully strengthening and improving the ability of lumbar and abdominal muscles to contract and relax is the key to improving lumbar and abdominal strength. The main methods of contact in this regard are:

Supine leg presses, supine folds, prone push-ups, hanging leg press exercises, using barbell weight-bearing turns, "8" font wrapping, forward body flexion and extension exercises, jumping up and folding in the air and turning exercises, jumping up and passing and catching the ball in the air, etc.

2. Develop upper limb strength exercises.

The development of upper limb strength is mainly to improve the ability of the upper limbs to concentrate and explosive force, and improve the ability of the arm to control the ball, dominate the ball and compete for the ball. You can do a finger push-up to exercise the strength of your fingers and palms. Secondly, you can also raise your arms flat with your palms facing down and do a quick flexion of the fingers.

Doing weight exercises such as bench presses, presses, and snatches with light barbells will also improve upper body strength. In addition, you can also do push-ups, fast continuous passing and receiving of the ball, single and two-handed long pass exercises, etc., which can exercise the upper limbs and improve your basketball level.

3. Exercises to develop lower limb strength.

Developing lower limb strength is mainly for young basketball players to improve the ability of the lower limbs to explode force. When arranging training, it is necessary to pay attention to doing more dynamic exercises, less static exercises, and light weights. Exercises in this area, such as frog jumping, standing jumping, multi-level jumping, continuous vertical jumping, rapid calf raising exercises with weight-bearing barbells, weight-bearing half-squats, half-squat jumps, and in-situ step exchange jumps can improve the strength of the lower limbs.

4. Problems that should be paid attention to in strength training.

There are a few things to keep in mind when it comes to strength training:

1) According to the characteristics of basketball, explosive training should be especially strengthened in training, and children and teenagers should focus on light and fast strength exercises.

2) Strength training should be combined with agility, bounce, speed and other qualities and basketball technique exercises, so that strength becomes "vitality".

3) After strength training, pay attention to muscle relaxation, so that the muscles have both strength and elasticity.

The importance of the waist of the human body is self-evident, because the waist is the middle pillar that connects the upper body and the lower half of the human body, and bears more than 60% of the gravity of the human body. It has been proven that improving the strength of the muscles in the lower back and increasing the muscles in the lower back is the best way to protect the lower back. So how do you work your lower back muscles?

How to Exercise Your Lower Back Muscles:

1. Bend sideways to exercise:Stand erect. Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale.

Change the direction again and repeat again. Do this 8 times in a row.

2. Leg flexion exercises: Supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

3. Raise your legs and stomach tightening: Mainly for the development of the muscles of the lower abdomen. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again.

After doing this exercise evenly, continue to do the same with both knees bent'Action. Repeat 8 times.

Fourth, sit and bend the body: Mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed. During the exercise, the feet should never touch the ground.

5. "Cycling" exercise: Supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, moving faster and more flexibly, and having as much flexion and extension as possible. It lasted 20?30 seconds.

Sixth, twist the waist: Hold the handle with one hand or pull a certain weight weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

Strengthen the lower back muscles. The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

The lumbar muscles mainly include the sacrospinous muscles in the middle of the vertebrae and the lumbar muscles on both sides of the vertebrae. Therefore, in order to improve the strength of the lower back muscles and increase the muscles of the lower back, it is necessary to exercise these two parts of the muscles.

Sacrospinous muscle exercises: Just bend the trunk backwards, then stand up or bend the torso forward, then stand up and straighten. In the process of movement, it is just a movement of bending forward and straightening with the torso.

Exercise for the lumbar muscles: just bend or turn the torso to the side, then stand up or turn the torso straight.

Lie on your stomach on the instrument rack, keep your body naturally bent downwards and feel the lower back stretch (natural downward bending is selected according to the angle of bending according to the individual's physical condition), and fold your hands in front of your chest. Then concentrate the strength of the lower back muscles to lift the upper body up, keep the upper body parallel to the ground, pause for a moment, and slowly return to the starting position.

With your feet slightly wider than your shoulders, hold the rope (dumbbells, bare hands) with your hands straight and place them at your sides, keeping your weight down to a 90-degree angle at your knees (the angle of your knees when squatting can be selected according to your own situation). Then concentrate the strength of the lower back muscles to lift the rope diagonally upwards from the side of the body until it meets flush on the other side of the body, pause for a moment, and then slowly return to the starting position.

Waist: Weight-bearing deadlift.

Shoulders: Dumbbells front raise, side raise, leaning over the bird, jerk.

Back: Pull-ups, rowing.

According to what I said, follow along, and you will find that it is very effective.

1.First stand up straight, hold a dumbbell (weight) in your left hand, about 10kg (you can choose according to your own strength), then stand up straight with your lower body, lean your upper body to the left (put your right hand on your right waist), repeat 15 20 times, and then change sides, about 5 8 sets a day. The effect is not large, and it can increase the weight of heavy objects.

2.Find a strong pillar (tree, street lamp, etc.), bring your own cow band (the kind of girl jumping band), one end is tied to the side of the columnar object, the person is in a lunge (the right hand pulls the left foot in front, and the left hand pulls the vice versa), and then pulls the other end of the band, uses the waist to exert force, and rotates the body.

Remember, any way to build muscle strength requires consistency, and more importantly, good diet and lifestyle habits.

Sit-ups are good, twist left and right after each time you get up, and after persisting for a while, you will obviously feel stronger in your waist.

But it takes persistence every day to be effective.

It's easy and basic to do it on your back, and if you don't do anything else, go to the gym, there are a lot of equipment.