How do I warm up before basketball?

It may be a fatigue problem caused by excessive exercise. It may also be because your physique is not very good, and if you exercise regularly, you should be better. Of course, it should also be noted that you should not increase the amount of exercise too much in a certain period of time, and it will be better to maintain the same exercise intensity each time.

As for the warm-up before the race, pay attention to stretching your muscles, as well as running a little and moving your feet. Wrench your foot back a few times with your hand.

The purpose of the warm-up is to enable the body to reach a state of adaptation to the exercise in advance, so stop in moderation and do not overdo it, so as not to get too excited and affect the real state in the competition.

It is recommended to focus on several actions of a protective nature.

In fact, the main reason is not exercising for a long time. Under sudden exercise, the intensity is relatively high, and the muscle lactate is produced excessively. This will not be the case with regular beatings.

I used to play every day at school, and I was refreshed the next day after half a day, but now I work, and I only play once every half a month, and when I come back, I want to sleep, and the next day I have back pain and arm cramps.

Haha, life lies in sports, buddy, let's play more, I also began to improve, running every day about warming up before exercise, the main warm-up objects are still joints and ligaments.

Hehe, if you can't keep up with your physical fitness, it's like this. It is recommended that you stick to a big sport for a few days after playing basketball. Train your physical fitness.

Physical fitness is generally practiced until your thighs are no longer sore. However, after practicing physical fitness, you still have to play often. Otherwise, if you don't move for half a month, your physical fitness will decline again.

When it comes to warming up before the race, my rule: sweat a little and stretch well.

Actually, it doesn't matter if your leg hurts or not. Huh

Jog first Running feels like you're about to sweat and stop, Warming up your left wrist, ankle, and knee After running a few blues, don't try hard when you first come on the field, wait until your body is completely warm, and then come back.

Raise your legs high. Push-ups are fine, and if the basketball court is close, you can jog over it. Like you, the amount of exercise from less to more will gradually get better.

First, warm up before the warm-up.

Before the warm-up exercise, you can do a little simple exercise, so that you can warm up the body and adapt to the warm-up exercise that is slightly stronger later. You can simply do head, waist, leg activities, simple stretching, or jog for a distance, remember that it is jogging, just run and run. The purpose is to warm up the body and not let the body be too stiff.

Second, move other joints such as wrists and ankles.

As we all know, the wrists and ankles are very important when playing basketball, and they are easy to get injured, so it is important to move the wrists and ankles. You can spread your legs apart, shoulder width apart, point your toes on the ground with one foot, do a positive and negative circle, and at the same time insert your hands together, move your wrists around a small circle, try to do a little more to be beneficial, and then repeat the above action on the other foot. You can also move your ankle by jumping on one foot.

Place your hands on your knees and make small circles back and forth to move your knees. Pinch the waist with both hands, and rotate the hip joint back and forth, left and right to move the hip joint.

Third, stretch the leg ligaments.

You can sit close to your feet and press down on your thighs to stretch your inner thighs, or you can do lunges to stretch your inner and outer thighs. It is also important to stretch the lumbar ligaments to avoid injuries during sports.

Fourth, sports with the ball.

When stretching the ligaments, you can bring a basketball. Hold the ball with both hands, go around the top of your head, and repeat this movement several times to stretch the ligaments in the back of your legs and lower back, and to practice how to hold the ball. Passing and receiving with your peers can develop tacit understanding and move your body.

Shooting exercises, dribbling, and layup practice around the three-point line can fully move your body and find your touch faster.

Basketball is one of the confrontational sports centered on dribbling, shooting, layups and dunks, and it is a very common sport in life, which can not only exercise the body, but also exercise people's reaction ability. So do you know how to warm up before playing basketball? Let's take a look.

How to warm up before playing basketball

1. Jog to warm up.

Before playing basketball, choose to jog for a few minutes to get your body into shape quickly. You can jog a few laps around the basketball court to make your body sweat slightly.

2. Stretching exercises.

When playing basketball, joints such as wrists, ankles, and knees are the most commonly used parts, so it is necessary to warm up well before exercising. Other parts of the body also need to be stretched properly to make the muscles and ligaments move.

1) Neck stretching.

Bend your neck back and forth sufficiently, reaching your chest forward and your head parallel to the ground. Then stretch the neck alternately to the left and right sides so that its lateral muscles can be fully extended.

2) Shoulder stretch.

With your feet shoulder-width apart, one hand is shoulder-height across your chest and straight to the other, while the other hand is pressed against the stretched elbow towards the body.

3) Chest expansion exercises.

With your feet shoulder-width apart, your hands bent and your arms bent back or your arms spread out.

4) Waist wrap.

Feet shoulder-width apart, legs straight, hands on the hips, front, back, left and right, do a circular movement, move the hips and waist.

5) Ankle wrapping.

Place your feet shoulder-width apart, point your toes to the ground, and make a positive and negative circular motion, while crossing your hands over each other and moving your wrists in small circles. Then switch to the other foot and repeat the movement.

6) Knee wrapping.

Bend your knees, place your hands on top of your knees, and make a circle to the left, then to the right, and in small circles back and forth.

7) Squat exercises.

Squats can cause a feeling of nerve compression in the knee, which can move the knee joint and reduce the chance of knee injury when playing basketball.

What to pay attention to when playing basketball

1. Try not to wear glasses when playing basketball.

Playing basketball also requires a test of eyesight, and many friends with poor eyesight are always used to wearing glasses on the court when playing basketball, which is very dangerous. Because if you wear glasses to play ball, if the glasses are broken, it is very easy to cut the skin of the face, and if you are unlucky, it is possible to scratch the eyes.

2. It is best to wear protective gear when playing basketball.

To avoid injury, playing basketball with protective gear is a good habit that can be used to prevent accidents. Because in the process of playing basketball, bumps and bumps are always inevitable, if it is just an accident and a small injury, the problem is not big, in case of an accident, these protective gear can play a great role.

3. It is not advisable to play in the dark.

It is best to pay attention to the time of playing basketball, if it is too dark and the lighting conditions are not good, you should end the basketball game early, and you should not play in the dark, which will not only affect the playing technique, but also a great challenge to your eyesight.

Basketball is a sport with high confrontation and high physical volume, especially when playing basketball, the amount of exercise and confrontation are very large. Let's talk about the warm-up exercise before playing basketball.

01 Jogging doesn't require a lot of energy. Jog around the playground to warm up your body and get you into the groove as quickly as possible, just feel a slight sweat.

02 Twisting the waist can make our body more harmonious. Especially when breaking or bending down to save the ball, a pre-match twist can allow us to act very agilely.

03 You can move your wrists and ankles, knees and hips. These joints are involved when playing basketball and are completely comfortable to avoid injuries during sports.

04 The neck is fully bent back and forth, and the chest is stretched forward, with the head parallel to the ground. The neck then stretches alternately to the left and right so that its side muscles can be fully extended.