NBA Strength and Conditioning Training, the most effective physical training

Strengthens physical fitness. Part 1 Preparation for physical training.

Chapter 1 Stretching, Warm-up, and Cool-down Exercises.

1. The importance of stretching exercises.

2. Anatomy and physiology of stretching exercises.

3. Stretching techniques.

Fourth, the order of stretching exercises.

5. Warm-up exercises.

6. Relaxation exercises.

Chapter 2 Physical Nutrition Program.

1. Food and energy requirements for basketball.

Second, the principle of nutrition.

3. A balanced approach to weight control.

Just look at the muscles.

The most effective physical training, a healthy and strong body is what everyone yearns for, in order to pursue it, people usually carry out a variety of physical training, but some people's training has little effect, let's take a look at the most effective physical training.

Physical training methods

Endurance training

1. Running: You can find a standard 400-meter track, first do some simple warm-up, and then run for more than 10 laps, the speed is not too fast or too slow, and the strength is strong enough can also be weight-bearing running, carrying or tying 10-20 pounds of weight for running.

2. Swimming: Swimming is also a sport that can exercise the whole body, if you don't like weight-bearing running, you can choose swimming or cycling instead of long-distance running for physical training, which is a large amount of exercise.

3. One-foot balance: This exercise can improve balance', one foot support, knee bending, floating leg in the shape of an F, the higher the other leg is raised, the better the balance.

4. Dynamic balance: There is a floating pillar in the fitness activity center, which is used to carry out dynamic balance exercises, walk on it, and master your own balance.

Strength training methods

1. Thigh strength training: thighs are parallel to the ground, do "duck steps" to walk, walk for about 15 minutes, and then rest, do 5 sets in a row.

2. Calf strength training: Squats are a good way to exercise calves, and a group of 12 is the best to increase physical fitness, and it is also a group of 5 groups of training.

3. Upper limb strength training: push-ups are common upper limb strength training, which can promote multiple muscle training, if it is not muscle gain, a group of 10 has the best effect, 4 groups can be, pull-ups are more difficult, 6 groups, 4 groups can complete the physical training foundation.

Step 1: Build stamina

The first step in the physical training program is to build endurance, if the endurance is not good, many fitness movements will not be done, and the physique will not be able to keep up. To enhance endurance, you can try aerobic exercise such as jogging, you can run in the morning if you have time, you can run at night if you have time in the evening, and you can also swim if you have swimming conditions.

Step 2: Increase your strength

The second step in the physical training program is to build muscle strength. If a person is thin and lacks strength, he will definitely not be able to do in-depth fitness. So if you want to increase your strength, for beginners, you can do bodyweight training first, without using overly complicated equipment, do planks, push-ups, pull-ups and other more basic movements, effectively mobilize the muscles of the body, let them get used to the rhythm of exercise, and then start training such as lifting iron after making progress.

Step 3: Exercise flexibility

The third step of the physical training program is to exercise the flexibility of the body, although flexibility is invisible and intangible, and it cannot be shown to others like strength, so that others are surprised and envious, but it is very beneficial to the body and an important embodiment of physical fitness. Flexibility can avoid injuries during sports.

1. Pay attention to health and safety factors, understand the health status of athletes before the test, and be fully prepared for the potential safety hazards that may be brought by the test. For example, if an athlete has an unhealed lower back injury, the maximum strength and sitting forward flexion tests may be waived. In addition, it is necessary to check whether the test equipment and environment are potentially hazardous during the test.

2. The formulation of the test plan, the test plan or test plan is the key part of the physical fitness test. It includes the selection of test content and the purpose of the test, the equipment and equipment required for the test, the basic requirements and specific operations of the test. If the test protocol is not reasonable, the reliability and validity of the test results will be affected.

3. Test combination and multiple tests, in the test combination and multiple tests, the recovery time can be determined by the athlete's pulse and experience. It should be noted that after the index test that reflects the athlete's extreme state, the athlete should be given sufficient time to recover so as not to affect the subsequent test results.

4. Test sequence, the basic principle of test sequence arrangement is that the previous test content should not affect the later test content. When organizing the testing of multiple indicators, you should pay attention to:

1) The test is performed in the quiet state first, and then the test in the moving state.

2) Conduct tests on items that athletes are not prone to fatigue for; After that, the test is carried out for items in which athletes are prone to fatigue.

3) Maximum strength test and speed test first, followed by endurance test.

4) Anaerobic capacity test followed by aerobic capacity test.

5) Preparation before the test, to understand the essence of physical fitness, it is necessary to go from appearance to essence such a very complex process, we must go through careful and repeated study of appearance, find out the interconnection between appearance and essence, as well as the cause and effect.

1. Endurance training.

1. Long-distance running: The requirement is a 400-meter track, 15 laps for women and 20 laps for men, and the average speed is not less than 2 minutes and 20 seconds per lap.

2. Weight-bearing cross-country: carry a backpack of no less than 30 kg (20 kg for women), walk on paths and ridges at an altitude of not less than 2,000 meters, for a full day or two days, once a week or two weeks.

3. If time and other conditions do not allow, you can also use swimming, cycling, etc. instead of long-distance running, and the amount of exercise is comparable.

2. Strength training.

1. Thigh strength training: the thighs are parallel to the ground, do "duck steps" walking, a group of 30 meters, 5 groups at a time, and no rest in the middle.

2. Calf strength training: tiptoe jumping, thighs without force, 30 meters in a group, 5 groups once, no rest in the middle.

3. Upper limb strength training: push-ups in groups of 8 and 5 sets. Pull-ups in groups of 6 and do 5 sets.

4. Waist and abdominal strength training: sit-ups with body turns, 15 or 20 times in a group, do 3 sets.

3. Balance training.

1. Balance on one foot: stand on one foot and complete the forward and backward movements many times.

2. Dynamic balance: choose a narrow ridge from the ground and walk like a balance beam. Or hop on one foot.

4. Flexibility training.

1. The horizontal bar hangs and stretches the limbs.

2. Press the legs and lower the waist.

3. Stretch the muscles on both sides of the body.