How to improve the physical fitness of playing basketball

If you have leg cramps at night, or other physiological phenomena of growing taller, it is recommended to strengthen nutrition and exercise less to reduce the wear and tear on cartilage.

To train physical fitness, jogging and round-trip running are the simplest and most practical to increase endurance and leg explosiveness, and doing pull-ups and push-ups on the upper limbs can increase endurance. These are relatively simple, if you can, go to the gym and find a coach specifically for the arrangement

Of course, it will be long, physical fitness mainly lies in physical strength and strength, if you want to improve physical strength, it is very simple, insist on long-distance running every day, as for strength, then you need to train from many aspects, such as push-ups, sit-ups, frog jumps There are many kinds, this can be done by yourself according to your own situation every day, in fact, the improvement of physical fitness can not be improved in a short period of time, and this also has natural factors, but it is expensive to insist, Isn't Yao Ming relying on his diligence and persistence to make up for the gap between his physical fitness and those black people?

You should find a friend to pass the ball to you! You have to jump here and on this all the time, you can smash the rebound and practice catching the ball, grasp your wrist strength, and don't let your wrist hurt. You have to go for a run every day, run 200 meters or jog 400 meters a day, so that your stamina and stamina will increase.

Basketball is actually an aerobic sport, I am a basketball fan, and my physical fitness is relatively average, but my basketball skills are recognized by everyone, and I have won the school basketball league championship (I am the main player). :d

Share your experience with my brother, in terms of physical fitness, I have to admit that it is a very important part of playing basketball physical confrontation, but I think that it is the king who really lasts until the end, so endurance is the first, not strength, if your physical strength can't even hold up the whole court, what kind of confrontation is there to talk about. As for endurance training methods, it is recommended that you take running and skipping rope, especially skipping rope, in addition to endurance but also to practice elastic speed, you are playing ball, how important the elastic speed is you know better than me.

And then talk about strength, aside from other factors such as technique, the main confrontation is the strength of the upper body, because you have to complete the shot, so the strength of the deltoid muscles of the upper limbs is the most important, you just look at Howard.

Needless to say, the rest of the waist and abdominal strength can be used everywhere in basketball.

In fact, the most important thing in your situation is to gain weight, followed by strength, and then make a suggestion, you better train from the bottom up.

They are, legs - waist and abdomen - upper limbs.

That's all I have to say, I hope it helps!

First, the core strength training is mainly to strengthen the confrontation on the court, enhance the defensive ability, and improve the stability of shooting and layup. Make it easier for opponents to interfere with you. Push-ups, kneeling push-ups, and planks are all good ways to increase core strength.

When the bounce power increases, I don't need to say more about the importance of the bounce power. The practice of jumping is to pay attention to the stability of the jump. Allowing you to have an unsolvable jump shot and dominate the court.

Jumping rope is a good way to do this. The main posture should be standard, otherwise it will hurt the knees. Endurance training, this kind of competition is very important.

2. Round-trip running and variable speed running can be a good exercise of physical strength. There is also basketball foot training, pay attention to the speed of the footsteps on the high-end court, and it is not easy to get confused when the footsteps are stable. Speed and endurance are essential for any sport.

Endurance training only requires 20 kilometers per week, about 5 minutes per kilometer. You can practice 30m more short sprints, take a break after jogging 3000m, and sprint 30m again 10 times, which is very effective. The strength of the wrists and ankles is especially important.

Personally, I don't think there's any need to practice jumping deliberately. If I jump too much, I'm prone to injury. If my ankle is strong, I don't get hurt easily and it changes quickly.

After wrist training, some low-handed baskets, hooks, and tosses are very useful.

3. It is recommended to combine anaerobic and aerobic legs. In fact, it is the best because it is good for the knees and can increase the sports life. Say a way:

Squat on the back bar, then sprint short distances and slowly walk back. Don't overdo it with your upper limbs. If the upper limbs are too strong, it will affect the feel, but when grabbing rebounds, the strength of the upper limbs can help you smash the ball from others, and the triceps must pay attention to exercise, which is very useful when stuck.

FourthShooting. Don't say much, shoot more, adjust your posture, and ensure the quality of each shot, instead of saying that you are tired like a dog, you can take a breath, adjust your body, and shoot a good ball. Start closest to the free-throw line until you can't drop the ball, practice dribbling maneuvers, and start jumping.

The same goes for layups, baskets, three-step layups, and so on. Both the right and left hands should be adapted. Pay attention to the fluidity of the movements.

At this time, you should strengthen special training, you can choose squats, you can choose push-ups, sit-ups, cause up, you can choose frog jumping, you should jump rope more, you should dance more, so that you can improve your leg strength and improve your sensitivity.

I think you must do some physical training in normal times, you can choose to do push-ups, sit-ups, planks, or you can choose to sit on frog jumps, to exercise the muscles and strength of the legs, and then you should also exercise the strength of the arms, you can choose to do some dribbling training.

First of all, you should warm up in advance, you can go jogging, jumping jacks, high jumps, round-trip running, speed training, upper limb strength training to train your body, you can exercise your speed, and you will be more powerful during the competition.

You should do some squat training, you can also do sit-up training, you can also do some exercises to strengthen the leg muscles, and you can also do some arm training. Running training is also possible.

I recommend going to track and field first. Practice your steps. You can then train your upper body muscles. Physical quality is not the most important thing, the most important thing is the quality of the ball.

Simply exercise more with equipment.

Every day, you can run a few thousand meters of steps, jump, frog jump, or something that can train endurance and physical strength.