Find a week training plan for a basketball point guard basics

Aerobic training plan reference: Run 2 times a week, 20 minutes each time, at a distance of 3-4 km (don't worry about getting thinner and thinner!) Running is good for your cardiorespiratory system. Improves your digestion and absorption. Good for muscle gain).

Strength training plan reference: (the intensity is mastered according to your own situation) each time you jump rope to warm up for 5-10 minutes.

Then stretch the area to be trained.

times) refers to the amount you can barely accomplish! (Choose the weight according to the number of times) (RM refers to the number of times) Day 1 Leg Training Day (High intensity leg training, good for the secretion of growth hormone) Dumbbell squat 8-10RM (times) x3 sets.

Dumbbell straight leg deadlift 8-10rm

Dumbbell scissor squat 8-10rm

Day 3 Chest Training.

Push-ups 15-20 (reps) x3 sets.

Dumbbell chest press 10-12rm

Dumbbell wide chest 10-12rm

Dumbbell Bird 10-12rm

Back training on the fifth day.

Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm

Dumbbell bent row: 8-12rm

Day 7 Shoulder. Ab training day.

Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm

Standing dumbbell rowing 10-12rm

Sit-ups 15-20RM (times) x3

Supine leg press 15-20rm

Rest for 60-90 seconds between sets of these movements. Rest for 90-160 seconds between movements).

Upstairs teach others to practice bodybuilding?

Strength exercises are necessary, but these are not enough as a shooting guard.

You should add some mid-to-long-range jumper practice, familiarize yourself with ball drills, and dribble breakout basics.

First practice shooting from far to near, and then contact to break through.

Absolutely professional. I started practicing basketball when I was 6 years old, and my brother helped me train, and my brother came down from the Beijing team.

Although I am not engaged in basketball now, I still have a lot of training experience over the years.

I hope you believe it)

The third year of junior high school is 192cm, which is quite a good prospect!

Looking at your overall body shape, you are tall and thin, and you have most of the advantages in height, but I don't know what your strength is: bounce 60cm, which means that the bounce is not bad, that is, the strength on the legs is not bad, but there is no upper body strength as a reference, and your weight! Looking at your overall body shape, I feel that my weight is about 160!

1: If you want to play basketball well, physical fitness is essential. Get up at 6-7 o'clock every morning, it is best to run 2 kilometers, run at a constant speed, or you can jog a little, this is a warm-up; Return to the court for a short adjustment, then do 5 full-court switchbacks; After the end of the 5 sets, you can practice dribbling, to find the feeling of the ball when the body is most tired, this can improve your ball ability; After 15 minutes of practice, you can start to turn back and run 5 groups, of course, you can also shoot while dribbling, and then shoot 100 baskets after the end, if you think you can, you can shoot 200, the time should be held well, under normal circumstances, you can shoot about 15 times in 1 minute, and the hit rate needs to be noted down by yourself; That's the end of the morning!

If you wake up at 6:30, it is estimated that it will be around 9 o'clock at the end!

2: Because I consume a lot of physical energy in the morning, I need some high-protein objects at noon, and then take a good lunch break, because there are still arrangements in the afternoon!

3: Around 5 o'clock, I believe you are already fighting bulls, try to fight for a long time, that will be good for your physical adaptability; If you don't have a bullfight, you can go to the gym to do lower limb and waist and abdominal strength improvements, such as squats. If you don't have the means, you can also have your teammates sit on your shoulders and squat against the wall, which is good for team spirit!

However, squats do not need to be practiced often, you can do it about 3 times a week, and every time you do it, you need to do it until you can't do the next movement, that is, you may be in pain when you walk the next day, so congratulations.

4: Special note: Switchback running, this is not only to practice physical fitness and speed, but also to improve your fast attack ability and reflexes; Practicing squats requires you not to suffer when grabbing the board position under the basket, and you also need to do some push-ups, because the position requires not only the legs and waist, but also the arm strength.

I feel like you need a coach, a coach who allows you to get to know yourself! I'm 170cm, a defender, now graduated from college, and that's how we practiced in high school, sometimes even until I vomited and couldn't eat, hehe, but it was a lot of fun!

Hope it helps!

I think your size is more suitable for playing power forward, and the big forward is mainly a mid-range shot, and if you often make a mid-range shot, the muscles will remember your movements. (Kobe Bryant practices 800 mid-range shots per week) The second is the bounce power, often high jump. If you are in the pitch, do 3 sets a day, 50 per group (only if you go in, and then you can enhance to 100) 3 groups of bouncing every day, with your feet closed, standing on tiptoe, and each group doing a slight soreness in your calves.

Do you want to be a point guard or a point guard.

Aerobic training plan reference: Run 2 times a week, 20 minutes each time, at a distance of 3-4 km.

Don't worry about getting thinner and thinner! )

Running is good for your cardiorespiratory system. Improves your digestion and absorption. Strength training plan reference: (the intensity is mastered according to your own situation) Jump rope to warm up for 5-10 minutes each time.

Then stretch the area to be trained.

times) refers to the amount you can barely accomplish! (The weight is selected according to the number of slips) rm refers to the number of times).

Day 1 Leg Training Day.

High-intensity leg training, which is conducive to the secretion of growth hormone).

Dumbbell squats. 8-10RM (times) x 3 sets.

Dumbbell straight-legged deadlift.

8-10rm

Dumbbell scissor squats. 8-10rm

Day 3 Chest Training. Push-up.

times) x3 groups.

Dumbbell chest push. 10-12rm

Dumbbells wide chested. 10-12rm

Dumbbell birds. 10-12rm

Back training on the fifth day.

Dumbbell one-arm rowing:

8-12rm times) x3

Dumbbell leg curl deadlift:

8-10rm

Dumbbell leaning over the letter liquid rowing:

8-12rm

Day 7. Shoulder. Ab training day.

Seated dumbbell press.

10-12rm times) x3

Standing dumbbell side raise.

10-12rm

Upright dumbbell rowing.

10-12rm

Sit-up. 15-20RM (times).

x3 supine leg press.

15-20rm

Rest for 60-90 seconds between sets of these movements. Rest for 90-160 seconds between movements).