Basketball Team Strength Training Characteristics 5, Basketball Team Strength Training Characteristi

Mainly train the three muscle groups of the waist, upper limbs and legs to prepare for competition and body protection.

In our lives, a lot of men love to play basketball. However, basketball is a very intense sports activity, so it is necessary for people who practice basketball to have a body of energy, and only by enhancing the training of energy in all aspects of the body will there be a good foundation for playing basketball. So how do you do strength training for those who love to play basketball?

1. Spending more than half an hour every two days to train your upper limb muscles is conducive to the improvement of basketball skills.

Especially for shooting, layups and rebounds in high-confrontation environments.

2. Dumbbell exercises.

1. Dumbbell curl: For the biceps, select the weight according to your own condition, generally 40%-60% of the limit, 8-12 times per group, a total of 3-5 groups, and rest for 30 seconds halfway.

2. Dumbbell arm extension: For the triceps, similar to the first step, perform 8-12 exercises per group, a total of 3-5 groups, and rest for 30 seconds halfway.

3. Dumbbell front raise: for the anterior deltoid tract, the number of sets is 3 groups, 8-12 times per group.

4. Dumbbell side raise: for the middle deltoid tract, the number of sets and the number of times per group are as described above.

5. Dumbbell bilateral flat raise: for the posterior deltoid tract, the number of sets and the number of times per group are as described above.

3. Push-ups.

If you don't have the right dumbbells, you can also choose to do push-ups. Push-ups not only work on the muscles of the upper limbs, but also connect with the pectoral muscles. In general, 3-5 sets of exercises are performed, with 15-20 exercises in each set, with a 30-second rest between sets.

When there is a significant increase in strength, the number of sets and the number of sets can be increased.

Fourth, the gym.

If possible, you can choose to go to the gym for targeted training, and targeted training according to your weaker strength will achieve more significant results.

1. Maximum strength: the maximum value that the muscle can exert under the condition of maximum voluntary contraction. The main factors that affect the greatest force are:

the number of white muscle fibers; the size of the physiological cross-sectional area of the muscle; The initial length of the muscle fibers overcoming resistance into the muscle; Regulatory function of the nervous system.

2. Rapid force judgment of pure weight of mask: the ability to exert muscle strength in the shortest time. Since speed power is a special strength quality that organically combines speed quality and strength quality, and has the comprehensive characteristics of speed and strength, the main factors affecting speed power are:

the development of speed qualities; The development of the qualities of strength.

3. Strength of digging resistance: the ability of the body's muscles to work continuously. It mainly depends on the aerobic supply capacity, and its development depends not only on the development of muscle strength, but also on the improvement of blood circulation, respiratory system function and aerobic dust metabolism to meet the oxygen and energy supply required by the muscles that work for a long time.

<>. Basketball players need to have a flexible mind, a strong body, strong flexibility, and it is best to have a height advantage, good bounce power, and strong coordination ability.

Second, the strength that needs to be possessed:

1. Wrist strength: the strength guaranteed by the hit rate when shooting;

2. Arm strength: the strength required for shooting and confrontation;

3. Upper limb strength: the strength to resist and maintain the body from being destroyed after confrontation;

4. Waist and abdominal strength: the necessary strength for shooters and backward jumpers;

5. Lower limb strength: mainly used for confrontation and defense;

6. Foot strength: This is the core strength of interior players and the key to avoiding injuries;

7. Explosiveness.

and body balance.

For dunks and the power of superstars.