I m too bad at basketball. How to exercise foot and hand strength?

Teach you how to play basketball (a must-see for those who want to become a master).

Familiarize yourself with ball practice between marches:

1) Finger wrist pluck the ball in front of the traveling interbody.

2) Wrap around the body and pass around the head to receive the ball during the march.

3) Swap high leg raises on the spot.

Method: Lift with one leg bent at the knee and hold the ball in both hands at the back of the raised knee. When practicing, hold the ball in both hands and do it between your legs"8

word winding ring; The legs are raised alternately in place with the circular movement.

Requirements: Circle the "8" and raise the leg to be quickly coordinated.

4) Pass and catch the ball with the "8" under the crotch during the march.

Method: Bend your legs, bend your upper body forward, and hold the ball under your crotch with both hands. When practicing, make the figure 8 as you go.

Crotch passing, catching.

Requirements: When you start practicing, you can walk slowly, and then speed up after mastering the essentials of the movement correctly.

5) Change hands on the spot and hit the ground to pass and receive the ball.

Method: Lunge with both feet in a lunge with your right leg in front. Hold the ball in both hands on the right back side of your body. When practicing, do it with your right hand from under your hips.

Hit the ground and pass the ball to the left hand, and immediately after passing the ball, the legs will jump back and forth, the left leg is in front, and the left hand will make a ground pass from the crotch.

Right hand, so continuous exchange exercises.

Requirements: Fast, the ball should pass under the crotch.

6) Control the ball with one hand.

Method: Open your feet back and forth, holding the ball in front of your chest. To practice, send the ball up to the right with your left hand and raise your right arm up.

At the same time, bring the ball from the bottom up to the end of the right finger, stop the ball at the end of the finger for a while, immediately use the fingers to roll the ball down into the starting position, and exchange hands.

Requirements: When the right hand rolls the ball downward, the fingers and fingertips quickly and forcefully control the ball, and pull as you walk.

7) Catch the ball with one hand behind your back.

Method: Hold the ball in front of your chest. To practice, catch the ball with one hand and throw the ball from behind your back to the shoulder on the other side of your body, with the other hand.

Catch the ball on your shoulder. Hands-swapping exercises.

Requirements: When receiving the ball, the palm of the hand is outward or the palm of the hand is inward, and after the fingers and fingers touch the ball, immediately control the ball and catch it.

The ball looks at the ball with the eye. When proficient, it is required to jump up to catch the ball in the air, and immediately hand the ball to the original passer from behind after receiving the ball; Be born.

Do it again and continue to practice in walking and running.

8) Throwing and catching the ball while moving.

9) Rolling ball chase.

Go to the construction site to work! After 3 months of work, there is a certain improvement!

You can train in the way of running, doing sit-ups, skipping rope, doing push-ups and swimming, because these methods can increase our leg strength, but also exercise our ankle strength, and if it is good, it can also strengthen our resistance.

You can do squat training, you can also do frog jump training, you can do push-ups, you can do planks, these can improve your ankle strength.

At this time, you should train your jumping ability, perform high jump many times, and stick to it to make your ankle strength sufficient.

You can lift dumbbells in your hands, mainly train your calves in your lower limbs, play more balls, defend more, and slowly your confrontation will come up.

Basketball teaching: upper limb strength training, improve the power of shooting and dribbling, and it is not easy to lose the ball in confrontation.

1.Shake your arms every day, promote the second puberty of cells, and grow again, 30 minutes each time, and practice yourself properly, and wrap your pants effectively!

2.The widening of the shoulders is mainly a muscle in the back.

If you can, stick to finding a horizontal bar every day and do pull-ups.

It will be effective after 2 months.

Do 8 per group. Do 4 sets a day.

My words, you can only do 4 per group. Lack of physical strength.

Do it according to your own ability. Really, the effect is obvious.

Pull-ups are a bit harder, but they work well.

3.Buy arm strength sticks and do more push-ups, but it can only be a little effective, and the skeleton is already limited.

However, you can try to eat more meat, and the shoulder bones can't grow, but you can grow the flesh on the shoulders and arms, so that you can still be more straight in a suit.

Resources.

Fist clenching exercises. The five fingers of the hand are held one by one, the speed should be slightly faster, up to a few days 50 times a Xiangtong group, 2 to 3 times, and then increase according to the roller skating situation.

It will be very sour to smile at your hands, do your best!