How to practice the scoring ability! Help me make a plan!

Contact shooting、To start from the basic skills、First of all, the shooting posture、Finger plucking is the most used shooting posture

You're only 13 years old, and if you find someone who understands and teaches you good physical talent, you may be a great person in the future

The easiest way is to practice the gestures of shooting first, and the best shooting movements. Then find someone to assist or shoot more than 500 different positions every day, (it is better to have someone to assist, because you can practice catching and shooting) to find a good shooting feel, because many times shooting is actually by feeling, and when Kobe's shooting is blindfolded, it is by feeling to shoot.

With Kobe's training method....Check it out for yourself.

Shooting is always the most effective way to score, we must have unwavering determination and patience to train, it is useless to talk more, persistence is the key, basic skills are fundamental.

I heard that Kobe Bryant made more than 1,000 jump shots a day, and then it was so accurate, you can try it during the summer and winter vacations. Just kidding, shoot more, feel how much force you should use when shooting, and slowly it will be accurate. However, before that, you must practice the posture well to ensure that it will not be deformed at any time, which does not guarantee that it is useless to practice more!

It's natural to practice often, but if you can't do it, ask someone to teach you.

A difference in hypochondria, three or five exercises of pectoral muscles and latissimus dorsi - push-ups, pull-ups and tricks.

246 Arm training - dumbbells.

The time is generally two hours, and it is not good to have more or less. It is recommended to start the hypospinal an hour and a half after dinner.

Taekwondo instructional video.

Skill refers to the taekwondo technical system in which the practitioner can practice offensive and defensive techniques on his own with an imaginary enemy as the object. This technique is performed by the cultivator in order according to the cultivation level, that is, the progression. The following teaching video will introduce you to the Tai Chi 1 chapter corresponding to the 8th level of Taekwondo to the 8 chapters of Tai Chi corresponding to the 1st level of the taekwondo.

Tai Chi Chapter 1. Basic lower defense, upper defense, forward kick, forward kick.

Tai Chi Chapter 2. Face defense, forward kicks.

Tai Chi Chapter 3. The technique and strength of the downward split, side palm defense, continuous premise, continuous defense, and continuous forward punch to quickly defend against the opponent's attack and give counterattack are particularly important Tai Chi Chapter 4.

Actual combat movements and bottom of the foot (bottom of the foot) standing technique Tai Chi 5 chapters.

The stage of learning how to adjust the strength of the strength.

Add 6 chapters of Tai Chi, such as elbow movements, continuous defensive movements after front kicks, and rolling punches after running.

The movement is skillfully connected, and the kick must be retracted after the reflexive kick.

Tai Chi Chapter 7. Steady and smooth movements are the key, and there are many new movements.

Tai Chi 8 chapters. At the highest stage of cultivation, those who have a section must distinguish the difference between the footwork of kicking forward and pushing backwards and other similar movements, and be able to master it proficiently.

Exercise needs to be gradual, it is necessary to increase the amount, but not too much!

And, to understand the meaning of adding weight, it is not to say that adding weight is to add weight, you can be that you can do one more per group, or do one more group!

Lift 100 water bottles a day, add 10 frog jumps a day, jump 30 times, and raise your legs for 5 minutes.

Physical fitness is to drink a cup of protein powder every night, which will be of great help to physical fitness, and usually go to the gym to practice if you have nothing to do. Wake up every morning and run a few kilometers to practice endurance. I usually change the speed when I train.

Our usual training is to run 5 meters first and then run back. Then 20 meters back and forth, slowly increasing until 200 meters. And it's all full speed sprints, with the coach timing on the side.

Playing football is mainly about physical confrontation, you have flexible footwork, and you can't do it without a body. Of course, footwork is also very important.

Practice juggling the ball every day, and have a sense of foot.

Look at the teaching video, watch it over and over again, analyze it over and over again, ponder, and practice slowly.

In addition, you should also take some obstacles to practice, if there are no obstacles, take the sand in the lance bottle, set it up, and run with the ball one by one.

There is no one who eats a fat man, but you have to practice slowly and have perseverance.

In football, you don't have a body. The body must be strong!

By the way, I'm giving you a video.

First of all, you need to practice the coordination and flexibility of your body, and you can jump rope if you have nothing to do.

And then it's a matter of playing more games, and slowly in actual combat

I run with the ball every day

You can refer to the movements of some athletes, find one that you think is good, and practice it with hard work, but you must often pass your hands and pay attention to details, otherwise the movements are easy to deform.

1.Push-ups 100, three sets.

2.Lie flat on your hands and feet, reach your feet with your hands and feet, 20 times.

3.Press your legs for 2 minutes.

4.Tension device 40, two sets.

5.Squat 10 on one leg for a total of 20 reps.

6.Depressed for 2 minutes.

7.Run on the spot with your legs raised, 50 reps in one group and two sets.

8.Free punches, 200 times.

9.Press your legs for 2 minutes.

10.1 and a half points for handstands, 1 point for two groups. Half a point.

After a week, wear a sandbag to practice.

This is my daily workout plan.

If you practice push-ups regularly, slowly you will be able to pull the horizontal bar. I don't have dumbbells at home, so you add as many dumbbells as you want, and then use some time after class or school to pull the horizontal bar, and if you can pull one, you can pull two.

You're too young to exercise for too long, and growing tall is what you need to do now, so play more basketball and more milk.

My plan doesn't work out for you because it takes me almost two hours to get through these workouts. You just take what you can do from it, and then reduce the amount appropriately, and then reduce the time.

Take your time and don't break your body.

When I first started, I had 6 push-ups, 1 parallel bar, and 6 horizontal bars without straightening the arms. 1 can't do it, now every morning and evening 2 groups of 50 push-ups in a single group, push-ups and stand up, no matter how sore the hands are, you have to insist on 2 minutes of combination boxing, and swing kicks and other action exercises, add some horizontal bar exercises at noon, and the muscles will come out in two weeks, I didn't expect it, basically I don't need any sports equipment. You might as well give it a try.

If you exercise too much.

That's not to grow muscle, it's to lose muscle, remember!

I don't agree with the upstairs plan.

Muscle building isn't just about weight, it's about how much you train. For example, if you do 30 push-ups at once, you can do 30 sets at a time, but if you can do 10 sets at 20, the effect is better. Because the rest period between breaks can be lengthened and it is easier to stick to them, if not, the number can be reduced first, but the number of sets remains the same.

The others are the same, the focus is on the number of groups, not the number of units. There is also the persistence after a period of time, you can increase the number.

In addition, according to my practice, the effect of strength training is more obvious every other day, and I have also checked the book, and there is indeed such a statement.

That way you'll have time to get outside and exercise.

Outdoor exercise is also important.

Finally, it is recommended to pay more attention to the preparation before exercise, which can reduce the damage of exercise, and must not be ignored.

Exercise persistently. Go for it!

Don't care about the number of sets, say it's the number of times, multiply the number of sets and the number of times, and see if the total amount of exercise has increased.

If you are at home with pull-ups, such as using a door frame, you can put a stool under the door frame, and mention it up to pay attention to the strength of the back of the movement, and if the strength is not enough, use the foot to point the stool to borrow force, until you can complete 12 without borrowing force, and start to practice in groups 6 groups and 3-4 groups. Hang on...

When I was in junior high school. Two hundred push-ups are no problem. Pull-ups are almost thirty.

I see that you have good lower limbs. Poor upper limb.

I want to train my upper limbs. Listen to me. After class, go to the horizontal bar and parallel bars to practice a few. Every day.

Add one at a time (daily). Watch when to add it yourself (if you feel tired, don't add it first, practice for a few weeks or a month).Don't get tired.

Be sure to eat well. (Don't think that you are too tired to do it when you practice.)

You'd better start with push-ups first. Horizontal bars, parallel bars, not enough strength may hurt, so it is not good. Horizontal bar pull-ups.

If you are free to ask for grip, you can put a rice bag at home, put less rice, grab it, and count the time to practice. Not much more.

Dumbbells and barbells are the best tools (not recommended for children under 18 years old). The first large and small muscle groups have several alternative movements. Upper limbs, lower limbs, abdomen, back several major muscle groups.

Each part is made up of several small muscle groups. (Such books are easy to find, and CDs are easy to buy).

3 sets of 30 push-ups per day, 3 sets of 3 sit-ups, 1 set of 25.

Dumbbell uplift, wide chest lift, etc. 3 sets 1 set of 25 pull-ups Start doing it after 1 month 3 sets of 1 set of 10-15 per day Do what you can, if possible, buy sandbags to the kind on the leggings.

Tie it up during the day and you can remove it when you get home to relax and relax.

This can make up for the inability to run in the morning during normal walking.

It is definitely suitable for us Chinese, and does not need to use a lot of equipment. First of all, you have to master the method of jumping, when you jump, use your toes to exert force, remember to close your abdomen at the moment of jumping (this may be a little difficult at first, but after a long time, it will naturally close your abdomen), the whole body drives upward, especially the hands, and the hands have to go up when jumping! Inhale when you take off and breathe, and exhale when you land!

Secondly, in addition to those big training methods, there are more detailed exercises that you should pay attention to:

1. Explosiveness, you can practice the 100-meter sprint, so that the calf muscles have a good explosiveness, and practice more round-trip 100-meter or 50-meter sprints.

2. Usually skip rope more, and jump hundreds or thousands of times a day. This not only reduces fat, but also increases the traction of the leg muscles.

3. You're still young. You still have a lot of room for growth in the future, so don't rush ahead, take your time, step by step according to the training step by step, you will definitely succeed, believe in yourself, hard work will have a surprise reward!

I'm sure your bounce isn't bad right now, you just want to improve your bounce quickly, as I said earlier. You used to practice some big training methods, but now you have to pay attention to those detailed exercise methods, and pay attention to your diet, don't let yourself grow too fat, rather be thinner than fatter. Because thin people tend to jump very high, like something tied to their legs, that's better than advisable, I've tried before, it doesn't work at all.

And it makes the feet very tired, and it has no effect.

The key to the exercise is to train the leg muscles (thighs, calves) and the explosive power of the calves.

Hehe, one more thing to add, you squat, put your hands behind your back, and then jump the ladder, just start jumping one level or two. Then slowly add up, and when you feel that you have practiced well, you will stand and jump, and your hands will be naturally released. That's okay too.

There is also a long jump to practice, standing long jump and running long jump, these details are the key to determining your bounce power!

You'll also grow taller, and with the training of your bounce power, there's a lot of hope for a dunk.

Bounce is related to the calf muscles, the length of the Achilles tendon, the Achilles tendon is an innate factor, and the calf can be trained, increase your calf muscles, and give you two ways:

1.Change hands and touch the high method. Keep your feet on the ground, your heels off the ground, find a landmark that you can touch when you jump with both feet at home, bounce continuously, change hands and touch heights with your left and right hands, three minutes per set, do three sets, rest for two minutes between sets, once in the morning and in the afternoon.

2.Cross-bouncing method. Find a three-meter-long rope, put it on the ground and straighten it, support the ground with the toes of both feet, keep the heels off the ground, put your hands into fists on your waist, bounce left and right in a "Z" shape, three minutes per group, do three sets, rest for two minutes between sets, once in the morning and afternoon.

As long as you stick to it, it will be effective within three months.

In fact, these two methods are best to practice twice a day, so the effect will be more obvious, I once taught in high school coaches like this, my morning time is squeezed out, get up at half past six to practice for half an hour, practice again at night, persist for a year, bounce a lot better, basketball bounce training needs to pay, more need to endure hardship, I wish you success!

If time permits, you can try these:

Leg press, you can put your legs flat on a fixed object about 1m high, keep your upper body still, your legs straight, your upper body down, and try to touch your fingers.

Find a mat of about 7-8 cm on the tip of the toe, then stand on the forefoot on it, the back heel on the ground, and then stand on tiptoe, reply, this is a set of movements, do about 50 sets a day, and it will be effective in 1 month.

One of my classmates could only touch the board before 170, and after practicing for a semester, he could dunk. Absolutely.

Exercising doesn't have to be a specific plan, it's all about consistency.

The best workout is swimming (which builds every muscle and strength in your body), one hour in the morning and one hour in the afternoon, and the rest of the time doing more general activities.

Simple workouts are to get up early for long-distance running, sprint in the afternoon, and do more general activities the rest of the time.

Do more housework or help others like Lei Feng (you exercise your body, others get benefits), the more strength you use, the stronger the strength after recovery, as long as you use strength, you are exercising.

If there is a community activity venue, use all the equipment repeatedly to have fun and exercise; Buy a set of grip, pull, and skipping rope equipment, and repeatedly practice inserting some push-ups, sit-ups, and frog jumps will have a good effect.

One last thing to note: don't take too much on the first day, otherwise it will be difficult to get out of bed on the second day with muscle soreness. As long as you stick to it for two years, you will be in better shape and strength than most people.