How can I dunk after training?

Calf muscle training. , such as frog jumping, stretching squat jumping. weight training, etc.

Waist strength training, such as supine, weight-bearing, etc. The main thing is to train the bounce height. To put it bluntly, you can dunk if you can jump very high.

6 months should be no problem. I'm giving you a suggestion. Although it is not scientific to look at the test.

Drink milk as water every day (metaphor).About 1-2 pounds Eat meat and drink more tonic soup. Do no meat, no meals.

No soup, no chopsticks, exercise more, and insist on exercising well is the best capital to play. Physical strength is very important. As for whether it can be deducted, I personally don't care so much.

There are so many that you can touch the basket, and how many can dunk! I was able to touch the basket in my second year of junior high school, and I still can't dunk! You really have to practice that gives you a way:

Tie sandbags to your legs, jump stairs, and jump every day until you can't lift your legs! This will improve your bounce! However, there is not much hope that he can dunk when he practices

1. We have always had a quick slam dunk on the basketball court, which requires you to put in a lot of effort, first of all, you must practice frog jumping, which is to strengthen your leg strength, and you can have a good body coordination exercise when frog jumping.

2. We have to carry out weight-bearing exercises, you must know that the most important thing in slam dunk is the training of leg strength, if your leg strength is not reached, slam dunk is almost impossible, so sandbag training is very important, we can start when the leggings are lighter, and slowly increase.

3. When slamming the dunk, the legs and hands must have a good match, otherwise you will not be able to dunk when you reach the height, because your movements are uncoordinated, we must dunk with gravity feet when dunking, and hold the basketball as much as possible with both hands, so that you can dunk smoothly.

4. We have to practice our ability to hold the ball, especially your basketball skills in sports, at least you have to be lucky, otherwise you can't get rid of the defense when you play slow imitation basketball, then your dunk is almost whimsical.

5. When dunking, our knees should be relaxed, at this time your waist and back should be comprehensive, and at the moment of dunking, your eyes should look directly at the basketball frame, so that your hands know how to dunk, and at the same time pay attention to the balance of the body.

6. Dunk should have a certain sense of self-protection, because when we dunk in the game, there are generally people below, at this time we must be a little optimistic about the foothold, disturb the slag to avoid typhoid fever, and hold the basket with both hands and not let go, and wait for the body to end after the inertia can be released.

7. Remember that if you want to dunk more easily and more beautifully, then you need to learn more about the slam dunk posture of stars, and at the same time pay attention to the coordination of dunk and footsteps, as well as the timing of our jump, as long as you do these aspects, then your dunk can be truly successful.

The first item: half-squat jump.

1. At the beginning, half-squat to the position of 1 4, place your hands in front, 2. Jump up at least 20 to 25cm from the ground. (If you think it's easy to tease, you can jump to 25 to 30cm). When in the air, keep your hands behind your back.

When you land, finish it once.

Next, just repeat the steps above!!

The second item: raise the toes (calf raises).

1 First, find a step or a book to put on your feet, and then put only your toes on it, and your heels must not touch the ground or pad.

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

The third item: steps.

Mountain Pi 1Find a chair and put one foot on it at 90 degrees.

2.Jump away as best you can, change your feet in the air, and put them on the chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

The fourth item of wide excitation: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavements, and try not to bend your knees.

3.When you reach the ground, take off quickly again and complete it again.

This one is hard, you can use your hands to help you jump.

Fifth item: Jumping on tiptoe.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Sixth: Squat jump.

This one is only practiced on Wednesdays.

1 Stand with a basketball in front of your chest.

2 Squat down (half squat), look ahead, keep your back straight, lift your toes, and keep your thighs at 90 degrees

3 Jump up to 8 13cm, be sure to keep the position of step 2, 4 land, and finish

5 If you want to jump 15 times, you need to jump 8 13cm from 1 to 14, and you need to jump high with all your strength on the 15th time.