Find a workout to dunk! Achilles tendon

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! Come on and practice, in addition to focusing on bouncing, basketball should also focus on practice!

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. It is estimated that you still have a lot of room for growth, don't be in a hurry, 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 return!

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!

Of course it's important. But first it depends on how tall you are and how high you can jump???

Tie sandbag frogs to jump stairs and run, don't rebound training every day, keep jumping to see how long you can last, even bounce pay attention to perseverance, if you decide to practice, you have to persevere, I wish you success.

The heel key is like a spring. A good spring can make you jump higher.

Heel keys are innate. But your bouncing can be learned.

I suggest you buy a small sandbag to put on your legs. As for the weight, find your own. Tied for a month. Unload again. Sure you can increase your bounce.

The technique of the dunk is also very important.

It's not that important, practice bouncing.

The main exercise is the muscles of small retreat

I'm 170 and can touch the basket and the bottom half of the net.

With a height of only 180cm, it is almost impossible to do strength and physical training without systematic, high-intensity, and professional guidance. And the training time takes about 5 years. In the game of strong offensive and defensive confrontation, a 180-year-old athlete can complete a dunk (get rid of and break through the defense, instead of running an empty basket on a fast break), and the world's first-class professional basketball team has no more than five players.

Clearing the performance dunk has no practical meaning.

I can dunk at 185. As long as you can keep practicing bouncing! Absolutely.

You know, Russell Westbrook in the NBA can only dunk in college? Isaiah Thomas. 175 Leap Center Dunk!

Although blacks have a good physique. But not much better, as I can see from the two examples I gave. Believe that you can definitely do it.

One meter eight practice can dunk, if it is said that the dunk is also counted, it is very simple, but if it is a real dunk in the game, it does require a lot of effort, you can try systematic bounce and balance training, one meter eight dunk is not very difficult.

Very, very hard to buckle blue. If it weren't for the particularly good bounce, it would be almost impossible to buckle the blue.

The talent is not good, I have 174 Achilles tendon 25 and weight 130. Slamming a dunk. You guess it's hard to buckle.

Your height, 23 centimeters is not long, and I am 23 centimeters at 170.

If you throw a stone, it will be swollen and thick.

Does a dunk have anything to do with the Achilles tendon? Explosiveness is practiced, and the length of the Achilles tendon is just your congenital condition! 190 bar! It's no problem to dunk.

Personal experience: First of all, 91 kg is too heavy and must be reduced, and it is more appropriate to keep it at about 70-80 (if you are too thin, you will lose your confrontation, and you will fly if you are hit). The ability to bounce is not just a matter of training the legs and feet, it depends on the explosive power of the muscles of the whole body.

Therefore, it is recommended to do at least 3 push-ups a week, 40-30-20-10 (100 combined) each time, and the rest interval between each set should not exceed two minutes. Whether to practice sit-ups or not depends on the individual, you decide for yourself. The next step is lower limb strength, 3 times a week to do frog jumping exercises in place (25 each time, 4-5 sets), 200 slow squats a day in between, and get up fast (pay attention to it when you get up, you must feel like you are almost jumping).

It will take about half a year to practice like this, although you will be much lighter than before, but your body muscle strength will become stronger, which can make up for the impact of weakened confrontation (don't take James's monster with weight + bounce as an example), and at this time you can basically dunk, but the dunk itself is not a simple thing, and it also needs to be practiced (unless you can jump the head flat frame like that you can play casually). Some people may say something like "you can't grab the ball with one hand, you can't dunk", that's fart. I can't grab the ball with one hand, and I can still switch to a one-handed dunk when I raise the ball with both hands with a little run.

The key is a skill, which is what you need to practice and master once you have the power to bounce. There is also to pay attention to your usual diet and living habits, eat less junk food, and it is best not to drink carbonated drinks, these small details are very important for you to maintain your physical condition. I remember I didn't play all year last year (I went to a country where I didn't play basketball) and I went back to dunk a lot during the summer vacation.

In general, that's all, by the way, my situation, my height is slightly higher than you (185), weight is about 75, jump on the spot can directly grab the basket with both hands, and elbow a few centimeters away from the basket after running. So I guess you can do it (or do better) on your terms. Go for it!

Take advantage of your youth and have the time and energy to play well! [I just answered a similar question and was too lazy to rewrite it, just copy it].

Practicing bounce is divided into two aspects, calves and thighs, calves are related to the speed of spring, thighs are related to the height of bounce, it is very important for calf heels, in addition to tying sandbags to bear weights, you can also often raise your heels to exercise your heels, you need to use a barbell to resist on the shoulders, and then do squats, I listened to a more professional player said, I hope it will help you.

If you really want to buckle the blue. Daily running is essential. Run for half an hour every day.

The training of bouncing is not just the training of the leg step muscles. It is a training of the muscles of the whole body. You are 15 years old.

You can go to the taekwondo tube to help you pull the hamstrings apart or something. That's pretty helpful for bouncing. On that premise, the training should be able to model the frame.

Insist on exercising every day, practicing sports such as frog jumps, squats, etc., and if possible, you can go to the gym for a few hours.

Train the basics first, and then practice when the bones are mature, otherwise it will be easy to get injured.

Haha practice more.

Insist on laughing every day.

Happy every day.

Box jumping, sprint and a series of other training.

Height 170 dunk is not a dream, bouncing force exercise tutorial.

The name has to be changed a few times, this guy said it's very good, it's just too wordy, and I don't know where to copy the dunk to practice bounce first, and then practice coordination, and then look at the posture after it's over, everyone is a smart person who should know how to do it.

Float by

Frog jumping, duck walking, and switchback running can all help you improve your bounce power.

Run with weights and jump on the steps with your head in your hands.

Is basketball professional? Find your familiar jumping leg first, I don't recommend training calves, training thighs and waist and abdomen.

Bounce power is to have a certain talent, you can practice jumping rope (toe jumping).

When you go to the basket in three steps, bend your legs in the second step and exert your strength in the third step.

Too fat **, friend.

As long as it is a lower limb exercise, participate in it.

Generally speaking, the longer the Achilles tendon, the better the bounce. The Achilles tendon is equivalent to the spring of the human body, you can imagine it! You've got to have an Achilles tendon like Jordan and Kobe Bryant about 28 centimeters.

The length of the Achilles tendon is very comfortable to look at. People walk, run, and jump rely on this powerful tendon. You're like you have tendons on your arms, so one.