How to enhance waist and abdominal strength?

The best way is to change the way of playing, mainly participate in basketball with medium and long-range shooting and running coordination, do not break through or break less, do not play or play less basket offense, reduce the chance of physical contact, and do a good job of body protection, and know how to maintain body balance and laxative force when encountering external forces.

The enhancement of waist and abdominal strength should strengthen nutrition on the one hand, and exercise on the other. The exercise is mainly based on sit-ups, weight-bearing squats, push-ups, push-ups, push-ups, squats, frog jumps and other exercises to exercise the waist and abdominal muscles, supplemented by exercises to exercise the back, upper and lower limbs, and the overall coordinated development.

You can buy a gym machine and that way, every part can be enhanced!

Running, sit-ups, push-ups. Enhance self-protection when playing, don't exercise for too long...

If you play ball regularly, your activity level will gradually increase, and you will gradually get better.

Do more waist and abdominal training and add some back.

There are many ways to do this. Lie up, hang upside down, and get up at both ends. The quantity can be set according to your own situation.

Personally, I think the most effective two-head start is to raise and fall the head and feet at the same time, 50 per set, divided into 10 sets to complete, so that the upper and lower abdominal muscles can be exercised. There is also the back to lift up and exercise the back muscles. As long as you stick to it, the effect will come out.

Hope it helps.

Turn your back and do sit-ups.

If you are too involved, you can easily get injured. Do sit-ups.

Categories: Sports Sports >> Basketball.

Analysis: How to practice the waist.

1) Forward bend waist: mainly used to practice the ability and flexibility of the waist to move forward, specific methods: stand side by side, legs up, knees clamped, hands with ten fingers crossed, hips straightened, palms up.

Then the upper body is hyperelastic, the waist is leaned forward, the palms of the hands are as close to the ground as possible downward, the knees are straight, the hips are flexed, and the lower back is fully extended. Bend your elbows from the sides of your feet and hold your heels tightly, so that your chest is close to your legs and fully stretch your lower back. Hold on for a certain amount of time before relaxing and standing up.

Wang Zhou can also turn his waist to the left and right sides when his hands touch the ground, and touch the ground on the outside of his feet with the palms of his hands to increase the flexibility of turning left and right when his waist is extended.

Key points of action: Stand with your legs upright at your knees, bend your chest and waist, fully stretch your lower back, and keep your chest and legs together.

2) Backward Waist Throw: It is mainly used to practice the flexibility of the backward movement of the lumbar trap. How to do it: Stand side by side, with one leg supported and the other leg straight back up.

Swing, at the same time, the arms are straightened, and the body is bent backward to do the backward swing vibration, so that the lower back is fully compressed, and the front of the lumbar spine is fully extended

Action points: the back swing leg and the upper body flexion oscillation at the same time; Support the legs, knees straightened, head and posture, lead arms bend back to do coordinated back swing power movements, 3) waist rotation ** is mainly used to practice the left and right rotation amplitude of the waist. specific play; The feet are slightly wider than the shoulders, and the arms are naturally hanging down to the hip joint.

The axis body leans forward, and then takes the waist as the axis, so that the upper body rotates clockwise or counterclockwise from front to right, up and then to left; At the same time, the arms follow the upper body.

Circling motions clockwise or counterclockwise to increase the amplitude and strength of the waist rotation

Action points: try to increase the amplitude of the ring, the speed from slow to fast, so that the lumbar joints can be fully moved and extended.

Ways to train your waist:

Required conditions:1Perseverance 2I have asked the doctor for a certain amount of physical strength and time.

A person's nerves are most relaxed in the morning and evening, when the body is at its best.

Make a plan and start practicing.

Get up in the morning, brush your teeth, and take care of your face.

Take a break and open your shins, and find a comfortable place to lie down.

Do 70 at night, and then do 50 reverse sit-ups [that is, lying on your stomach], so that you can not only increase waist strength, but also slowly train the flexibility of the waist, and after a long time, you will find that you will have a piece of good blowing mother, and you boldly try the lower waist, hey, hey, hey.

Notes:1If you really can't do so much in one stroke.

Just do some and take a break. But. Do your best.

For example, if you can do 70 at a time, you don't just do 50, and you can do it slowly, and then you'll find that it's easy to do 100 at a time.

Notes: 2If you really do something else at night, it's too tiring.

Just do less. But don't fail to do it. Because the body also has habits.

If you don't do it. Not good for the development of forces. So it's about perseverance.

Abdominal muscles The waist abdominal muscles are more difficult muscles to train, and they require hard work. Basic Actions: 1

Sit-ups with an inclined board, this action is not said again. 2.Lie on your back and press your legs, lie flat on the bench, grasp the head of the bench with both hands, and bend your body with your feet lifted with the contraction of your waist and abdomen.

3.Lie flat on the bench with your upper arms and legs straight, swing your straight arms, use your buttocks as the fulcrum, fold your upper body and legs at the same time, and touch the tips of your raised toes with both hands. 4.

Bow with weights on the back of your neck, place the barbell at the back of your neck, slowly lean forward at 90 degrees with your legs, and use your waist strength to return to its original position. (Practice six sets, 12-15 reps each).

The easy way to do this is sit-ups and push-ups, which are easy to practice and work well.

At the same time, exercises such as hanging leg raises, supine leg raises, supine scissor leg swings, and crunches are all good ways to practice lumbar abs.

The method of practice is not much more expensive, but you can keep practicing.

Doing sit-ups or rib leg lifts on the horizontal bar can be a good exercise for the strength of the waist and abdominal muscles.

Sit-ups, seated body precursor, do not cost money, but have an effect, not only to exercise waist and abdominal strength, but also to train flexibility.

1. Sit-ups. For men, it is very important to use this to strengthen your waist. Everyone will do the action, but the key is to be patient and persistent.

Don't do it for a day, if you're afraid of getting tired, give up. Insist on doing two or three sets of fifteen as a group every day, and the effect is very good.

2. Waist twisting exercise. Of course, if the waist is overworked and does not exercise, it will cause its fat and injury. Here it is recommended that when you have nothing to do, you can twist your waist, so that your waist can move and achieve the benefits of improving waist function.

3. Turn the hula hoop. This, too, because if you usually twist your waist, it will make people look uncomfortable and unnatural, so you might as well prepare a hula hoop at home to turn, the action will not be coordinated at first, and after slowly mastering it, you can also achieve waist strength recovery by insisting on turning for half an hour a day.

4. Forward bend and squat. When exercising, you can also use the process of bending your legs forward and squatting, which can also achieve the exercise of waist strength. At this time, remember, hold your knees with both hands, and then squat, different people have a good grasp of the depth of squatting, it is best to squat, and then stand up.

Repeat, fifty times.

5. Touch the ground and raise your buttocks. This movement may be more difficult for many people, because the flexibility is not good. But don't touch the ground, just keep your hands as close to your feet as possible.

Remember, the legs must be upright and not bent, and a movement that touches the ground and raises the buttocks can be held for thirty seconds, a set of movements, twenty times.

6. Advanced horse steps. Squatting horse steps can naturally achieve this effect, but people with poor waist strength may not be able to bear it, so it is recommended to use the usual horse steps. Advanced horse steps can be weighted on the waist, so that the weight sags the force, so that the waist strength rises.

7. Waist massage. A good massage of the lower back is also key. In particular, you can systematically carry out some waist massage, insist on doing it once a day, or you can also put the can, so that the moisture in the back can be pulled out, and it can also be used to rebound with good waist strength.

The core muscles refer to the muscles around the waist and abdomen, such as the transverse abdominis, psoas quadratus, internal trapezius and other deep muscles.

On the one hand, the strength of the legs should be good, that is, the explosive power of the legs. The second is to take off after jumping, which is the waist and abdomen strength. Leg strength exercises are simple such as:

Continuous vertical jumps, single-leg jumps, squats, toe jumps, weight-bearing exercises, etc. Waist and abdominal strength such as: sit-ups, two ends.

There are two more points not to forget, one is the coordination exercise of the body, and the other is the relaxation exercise after practice. Hopefully you can improve.

The main thing is the air force in the air·· and the advantages of the cap · · You can look at some of the best NBA shots, and a lot of the goals are scored by someone else who lands first, and he shoots... To give you the simplest example... Maddie, who was not injured before, had a dry pull-up jumper that was obvious waist and abdominal strength plus calf strength vertical upwards·· Basically, the defenders have no solution

Clause.

First, it has a decisive influence on doing aerial basketball movements. Without strong waist and abdominal strength, any aerial basketball action is an empty word.

Clause. 2. Support the strength of the upper limbs, without the strength of the waist and abdomen, the strength of the upper limbs cannot be exerted.

Clause. 3. The strength of the waist and abdomen directly affects the confrontation with the opponent in the game, and the strong waist and abdomen strength will have a significant advantage in the squeeze resistance with the opponent.

Clause. Fourth, waist and abdominal strength is not used alone, it together with upper limb strength and lower limb strength constitute the athlete's athletic ability. The weakness of any of them will greatly affect the overall ability of the athlete. Therefore, when training, we should pay attention to comprehensiveness, and we should not emphasize the ability of a certain part.

If one aspect of the original foundation is weak, it is necessary to focus on training in this aspect.

Waist and abdominal strength can help a lot in playing basketball. The waist and abdomen have great strength, which has a relatively large effect on jumping and three-step layups. If you don't have enough strength in your waist and abdomen, you will be limited in your ability to play cricket and backward shooting.

In fact, not only for playing basketball, but also for other sports, the strength requirements for the waist and abdomen are very important.

I hope you will exercise your waist and abdomen strength and become a good basketball player or enthusiast.

Yes, don't you have to use your waist to bounce The waist and abdomen strength is good, and the card position under the basket is relatively strong.

First of all, there is a decisive impact. To do the hoverball action without strong waist strength, any hoverbag basketball action is an empty word.

Support the strength of the upper limbs, without any waist and abdominal strength, the strength of the upper limbs is not exerted.

The strength and weakness of the waist directly affect the strong strength of their opponents, and the waist has an advantage in the game against the other with the squeeze.

Fourth, waist strength cannot be used alone, which together constitute the athlete's athletic ability and upper limb strength, and lower limb strength. The strength of either aspect is weak, and the overall ability of the athlete will be greatly affected. It is not possible to emphasize the ability to pay attention to the part of the comprehensive training.

If we are on a weak foundation, we should focus on training in this area.

Jumping with the feet, shooting with the power of the hand, if the waist and abdomen strength is not enough, how to connect the power up and down.

It helps a lot, you can practice step-back jumpers when your waist is good, and you can also grab a second rebound in a short period of time.

When jumping and shooting, he is very effective and handy.

Back-to-back singles require the body to have sufficient strength in all aspects. The upper body must be able to withstand the strength of the opponent's upper limbs, and when playing with a back, the defender will definitely use his arms against your back, and there will definitely be a certain amount of pushing and shoving action within a reasonable scale, if the upper body does not have enough strength to withstand such a defense, then there is no need to talk about back-to-back singles.

Of course, the next set must also be stable, otherwise it is easy to be steal or be made to walk, for example, the best example is Howard, Howard's upper body strength is undoubted, but because he is unstable in the lower game, so in the face of Chuck Hayes, a mini center with sufficient strength, he is often quickly intercepted by the opponent or walked on his own.

The authority on back-to-back singles is Sir Charles Barkley.

If you want to increase the strength of your singles, you need to go through unremitting systematic training, leg muscles, waist and abdominal strength should be trained, I suggest that the landlord practice more pull-ups and frog jumps, which is very helpful to improve the strength of the legs and waist and abdomen.

Gain weight first, then work out, push-ups, and go to the gym if you can.

It can be practiced by squatting and frog jumping, with horse walking to improve balance when back hitting and frog jumping to enhance explosiveness. It is necessary to pay attention to balance and improve explosiveness.

The first is to strengthen your legs, and the second is to combine the strength of your legs and waist.

There is a certain amount of power, but it can also be a technique, and it doesn't have to be a hard fight, but it can be a flexible technique.

Look at the strength of your lower limbs and the flexibility of your back not necessarily to be too tired to carry or carry in.

Jump rope, running + leg press + push-ups, pull-ups.

Jump rope (can be a good way to bounce) or run for 20 minutes, press the left back leg press leg press leg and put one foot at the same height as the waist, and then press down the upper body 1If you want the effect to be good, press down as hard as you can, until the pain is fixed there, until it is no longer painful, and continue to press down, one foot for 10 minutes. That's how Bruce Lee pressed his legs.

2.If you don't want it to hurt that much, just press it a few times and change your feet. Keep replacing. However, the effect is not so good, and if you don't relax, it will be very easy to hurt your tendons.

Push-ups can be used to reach the pectoralis major muscles.

Biceps brachii (inside of the big arm) and triceps brachii (outside of the big arm) can be exercised with pull-ups up to the latissimus dorsi (back) and deltoid (shoulder), and the two schemes should be exercised in turn.

Because the muscles are exercised differently every day.

They should be allowed to rest for about 48 hours.

Take 1-2 days off a week.

Take a 6-week cycle.

These exercises can be performed easily without the need to purchase additional tools.

If it's jumping rope and push-ups, you can also exercise at home.

Finally, skipping rope is also conducive to increasing height! It's just a one-time fulfillment of several of your requirements! (As for the specific exercise method, the two upstairs have been very detailed, you can refer to them).

In addition to exercise: protein and fiber (milk, chicken, beef, etc.) should be replenished in a timely manner.

eggs, vegetables and other foods).