How to strengthen your legs basketball .

Jump the steps! Jogging.

Acceleration run. Long jump. Jump rope.

Cycling, mountaineering, and frog jumping all help with leg strength.

It's simple: just run!

What are the ways to improve the explosiveness of the legs?

Frog jump, a group of 20. Weight-bearing calf raises, a group of 12. It is very effective for the explosiveness of the lower limbs.

Do frog jumps every day, and keep increasing the number of frog jumps every day.

Constantly bouncing up stairs with both legs at the same time is a simple and practical way to train leg strength.

Just practice the 100-meter starting motion.

Frog jumping is the best way to do it, I used to run in a straight line, plus frog jumping, very tired, but how can I gain if I am not tired?

Lower body strength is not exactly bounce, bounce is necessary but not absolute, bounce can be said to be the result of the explosive force generated by the cooperation of the calf and Achilles tendon and even the toes. Whereas, lower limb strength represents the strength of your entire leg. It determines that you can stand where you need to be, that you will not be "moved" by your opponent at will, and that you will not fall unnecessarily due to various situations.

The lower limb strength exercise method uses running to build muscles, just use the above 100-meter sprint method. The best way to build your thigh strength is to carry a barbell, which is an aerobic exercise and pay attention to your breathing. 10 kg barbell or heavier, this is within your means.

Squat, carry it, squat again, carry it again. If you feel tired, you will rest, and after recovery, you will continue to practice, and the training intensity will be set according to your physical condition. If there is no barbell condition, you can use squatting and jumping, frog jumping, or one-legged squatting, or even using martial arts "piling" and other non-equipment exercises instead.

1. Barbell squats. For the action of barbell squat, everyone is no longer familiar with it, and I won't explain too much about this action, but there is one thing that needs to be paid attention to Li quietly, and when doing barbell squats, you need to master the angle of squatting. Squatting with knees greater than 90 degrees is to exercise the quadriceps muscles in the front of the thighs, and squatting with knees less than 90 degrees is to exercise the buttocks and biceps femoris muscles at the back of the thighs.

2. Leg flexion and extension of sitting instruments. This action is exercised with fixed equipment, mainly to exercise the quadriceps muscles of the thighs, and the route of the action has been set by the fixed equipment, and secondly, it is also a single-joint action. Therefore, when practicing, you only need to master the weight of your leg muscle exercises, that is, hole slag.

3. Seated instrument leg lift. This movement is also exercised with fixed equipment, a bit like a barbell squat, pay attention to the angle of bending the legs and knees when exercising. Less than 90 degrees is mainly to exercise the biceps femoris and gluteus maximus muscles of the legs, and more than 90 degrees is mainly to exercise the quadriceps muscles of the legs.

1. We can use the sport of long-distance running to improve the explosive power of leg socks, and the effect of long-distance running on leg muscle training is particularly prominent.

2. If you love to play basketball, it is also a good choice to exercise explosiveness by skipping rope. Jumping rope can not only exercise the explosiveness of the leg muscles, but also exercise the stability of the ankles and reduce the chance of sprains.