How to stay fit? Basketball

Physical exercise, running a thousand meters, leg press to warm up. Raise your legs 30 meters in a group and do six sets. Sprint on the basketball court, go back and forth 30 times, frog jump (this frog jump is to jump to the highest level and then fall) 10 meters in a group, do three groups.

Do sit-ups once a minute (the fastest in a minute) twice. Dribble to and from the full court layup, 10 or 20 times.

I don't know how old you are, this is the standard for high school students, and generally the physical strength has reached the limit after all the physical strength, and the weaker ones can't do a few sets. Doing so also improves physical fitness.

Basketball itself requires a lot of physical fitness, so that you can ensure that your level can play normally in the game. The easiest way is long-distance running, but the most scientific method is HIIT running training.

Maintain a moderate level of exercise every day, such as playing ball for one to two hours

Avoid intense movements, don't run back and forth to the end of every round if you play the whole game, as long as you are in a good position to help defend and keep an eye on the rhythm and grasp the speed.

Endurance exercises, how long runs are usual, it's better to have a plan, but you have to stick to it.

Exercise more, nothing else.

This is my training plan, please refer to it.

1.Crab step 50 times.

2.Do 100 push-ups.

3.Pull-ups 30 down.

4.Sitting body bend forward 100

Train once a day and play basketball without any disadvantage. I'm in the center.

Basketball is played all over the court with foot ball? Excuse me.

I'm also a basketball enthusiast, and I feel that the ability to bounce has a lot to do with my personality, I'm 172mm. You can touch the hoop, but you don't usually practice this aspect, so this can be based on your own situation, you don't have to jump very high to play basketball, just use your strengths. The stability of explosiveness and pitching can be practiced, some people shoot accurately, but in the case of no one is very accurate, and some people are not allowed to defend, this is because the waist strength is not enough, playing basketball abdominal muscles is very important, so that one can ensure the stability of instant shooting, not easy to be eaten hot pot, the second is to fight against people in the air will not lose the center of gravity, many times it can also be illuminated into 2 plus 1, and the third is to improve your instantaneous speed, that is, explosiveness.

If conditions permit, you can go to the gym to practice, or buy your own dumbbell presses, spread your arms, lift your abdominal muscles from the bottom up, and do sit-ups are all helpful.