I am 169, wearing normal shoes 173 can drag a basket of 3.05 meters, how to dunk after simple traini

Improve bouncing power training tutorials.

The most famous vertical jump training program in the United States, the training ability is expected to improve the vertical jump ability by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each movement item, if you want to do 3 sets of one movement, the rest between groups should not exceed 2 minutes, if you have completed, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1. At the beginning, half-squat to? 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, 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!!

Quickly improve your bouncing power training tutorial 2

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.

Quickly improve the bounce power training tutorial 3

The third item: steps.

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

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

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Fourth: 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.

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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.

Frog jumping exercises are necessary and can help to improve the bouncing power, because after all, it is a way to train strength. In addition to this, there are a few other methods.

The first method, which is the most effective and the most difficult, allows you to improve your bounce in a short period of time. How to do it: Dig a pit, about a meter deep.

You strap a 5-pound sandbag to your leg and jump into the pit. Try to jump out of the pit with a load. Half a month later, dig the pit 20 cm deep, increase the weight by 2-3 catties, and continue to practice.

This cycle ends when you can no longer carry weight or jump out of the pit, and that is the end of the exercise. Lift the weight and try again to see how high you can jump.

The second method, which is not very effective, but is easy to implement. How to do it: Tie a rubber band to your ankles and jump on the spot. Practice for half an hour a day.

It's the United States jumping again, fooling people

1.Jump rope: It can improve the speed of foot movement and physical strength, and it definitely works. Even NBA players train to jump rope.

2.Sit-ups: Waist and abdominal strength should not be neglected. The strength of the waist and abdomen directly affects the bounce and explosiveness.

3.Push-ups: Complement sit-ups.

4.Push-ups: How to grab a rebound without tough upper body strength? How to fight it? The importance does not need to be repeated.

5.Finger push-ups: Why do you need to practice your fingers? Do I need to pluck the ball with my fingers? Do I need to pluck the ball with my fingers to shoot? Finger strength is a link that cannot be ignored in basketball quality.

6.Jump on the spot: Increase your speed, keep your toes on the ground, and keep your heels on the ground. Jump fast after landing. Think about the improvement of grabbing rebounds, layups, etc., if you look faster than others.

7.Half-squat jump on the spot: Even Carter the Flyer has to use this method to improve his bounce power, right?

Do you know about ancient Japanese ninjas?

Although in many Japanese ** exaggerated their image into almost omnipotent heroes, it became very illusory, but they did be active in a period of Japanese history, during the shogunate rule, Japan was like China's warlord melee, each ruling class has a large number of diners, this is the ninja, they are all deeply stunted, among which the eaves are the most common, even if many ** stories exaggerate this ability, but it cannot be denied that many ninjas jump higher than ordinary people, Why is this?,Because when the ninja was a child, he had to plant a tree in front of his house.,Jump over the tree back and forth 100 times a day.,Start jumping when the tree is very small.,Until the tree grows taller and higher.,The ninja jumps higher and higher.,I hope LZ borrows from this method.,Absolutely not flicker.,Pure hand hit without copy.。

To start the half-squat jump, half-squat to the 1 4 position, place your hands in front of you, and jump up at least 20 cm to 25 cm above the ground. (If you find it easy, you can jump to 25cm-30cm). When in the air, keep your hands behind your back.

When you land, finish it once. Next, just repeat the steps above!!

Raise your toes (calf raises.

First, find a step or a book to put on your feet, then just put your toes on top with your heels not touching the ground or pad your toes to the highest point and slowly lower them again to finish it again.

Step Find a chair, put one foot on it, jump away as hard as you can, change feet in the air, and put it on the chair, repeat 2, put the original jump foot back on the chair, and complete the other jump.

Vertical jump Feet straight, shoulder-width apart, "lock" knees ......Jump with only your calves. Bend your feet and try not to bend your knees ......When you reach the ground, take off quickly again and complete it again. This is difficult, and you can use your hands to help you jump ......

Toe Jump Lift your toes to the highest point Use your toes to take off quickly, and do not jump more than or.

Squat and jump (this one is practiced once a week).

Stand, hold the basketball in front of your chest Squat down (half squat), look ahead, back straight, lift your toes, keep your thighs at 90 degrees Jump up to 8cm-13cm, be sure to maintain the position in step 2, land on the ground, and finish. If you want to jump 15 times, you need to jump 8 cm to 13 cm from 1 to 14, and you need to jump high with all your strength on the 15th time.

With a jump shot, the posture is beautiful, the shooting height is high, it is not easy to be blocked, it is not recommended to use tiptoe shooting, although it can achieve a relatively high shooting rate in a relatively short period of time, but the posture is more ugly, the shooting point is too low, it is difficult to shoot when there is defense, and generally those who participate in the three-point contest use tiptoe shooting, and the shooting frequency is relatively fast.

If you want to practice a jump shot, you need to put in a certain amount of effort, and if you practice it regularly, you must first have the correct shooting posture. The forearm is at 90 degrees with the back arm, the thumb and little finger hold the ball, the other three fingers exert force to pluck the ball, and the other hand is lightly supported on the side of the ball to play a positioning role. To practice jump shots, you must first have enough arm strength, wrist strength, and strength exercises at the same time.

Special wrist sensation is important.

The hit rate will be low at the beginning of the practice, but there will be a relatively high hit rate if you stick to it.

Especially for the three-point shot, the three-point shot has a relatively high requirement for strength, and I advise you not to believe too much that your arms can provide so much power and use power so accurately.

The main thing is to practice your own bouncing power.

1. Bounce force is a comprehensive embodiment of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility.

So we can't think that just by increasing the bounce, we can jump all the time. You must insist on stretching the tendons, ligaments, and muscles of all parts of your body every day, expand the range of motion of your joints, and at the same time, do all kinds of complex gymnastics that are conducive to improving body coordination. Movements should be accurate, graceful, forceful, and relaxing.

2. Strength training is best arranged and coached by a physical training coach.

If you train on your own, it is best to do heavy strength training 2 to 4 times a week, and you must pay attention to safety when training to avoid accidental injuries. The so-called heavy strength training is the use of barbells to carry out exercises with large loads. There are three types of most typical and commonly used:

Squat with weights, raise the bell, snatch. In conclusion, the higher the score of these exercises, the better your bounce will be.

As for the weight, number of sets, reps, movement specifications, etc., the principle of each exercise is:

1. Heavy strength training should be done at least twice a week, no more than four times, to give the body time to recover excessively, but it should be carried out for a long time without interruption.

2. It is best to arrange the above three practice methods for each class.

3. Pay attention to the technical action specifications of large strength training, and do not mess around.

4. Small strength training refers to the use of various comprehensive training equipment and dumbbells for training. The weight is lighter, and the number of sets and reps is higher. The goal is to improve muscular endurance, thicken muscle fibers, and reduce fat, and small strength training can vary from day to day, but it is best not to do it at the same time as heavy strength training.

Whether it is a large strength or a small strength training, the time of a class should not be too long, and it is appropriate to spend between hours and 2 hours. There is strength and there is density.

3. Speed training is also an important aspect of improving bounce power.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your spirit of hardship. The so-called sprint requires you to rush forward at full speed after preparing for the event, rather than at medium speed.

Specific speed training is the same as high-strength training, and you don't have to practice it every day, just three hours a week. Special attention should also be paid to the use of small; Strength training is a way to strengthen the muscles in the back of the thighs.

Fourth, there are many special means of jumping exercises, such as skipping rope, jumping hurdles, touching the hoop, touching the upper edge of the small black frame, and even touching the upper edge of the rebound.

If you want to dunk and jump, you have to have height. If you are younger, your height can grow a lot, usually eat more nutritious meat and milk, which will help your height growth, vegetables are a must. At the same time, you can also practice bouncing, you can do 1 or 2 sets of frog jumps a day, but it depends on your physical condition, the body feels okay, you can do 20 per group and then gradually increase, persistence is effective, bouncing actually mainly depends on the Achilles tendon, the Achilles tendon length jumps high.

If you look at Potato Webb and feel that there is no gap between him and him, I believe that one day you will succeed.

Find a few sandbags and place them in a stepped shape under the basket, 1, 2, 3, buckle! Perfect!

If you can squat 250 pounds of barbells, you should be able to dunk. If you want to practice going online, look for aa4 to see.