Basketball Player's Muscle Training Program

Be sure to add flexibility training when the training starts and every set of intervals. Practice every two sports as a group. Training for 4 days a week, do each super group three times a day, and have 45 seconds to rest between groups.

Monday

●Pushups

　　We are still going back to the era when we were punished for push-ups as a child. The movements are the same as that time, but we should straighten our waists and not lock our shoulder joints. Do as much as possible until we can't get up.

●Pull-ups

　　The arms are hanging on the horizontal bar, with wide grip between hands, and tighten the crossbar with forehand to relax the area below the waist and back, fully extend the latissimus dorsi, and bend and lift the two calves. Inhale and concentrate The contraction force of the lats dorsi increases.

● Dumbbell swing forward

　　　The stance of the wing, the feet are slightly wider than the shoulders. Hold the bell with both hands overlapping, and the arms are relaxed and hung in the front position between the feet. When preparing for the posture, pay attention to tightening the hips, and do not arch the waist to prevent strain. Complete all the times at a very fast speed.

●The gantry horizontal arm flexes and stretches

　　The left arm holds one of the handles of the gantry and keeps the right arm in the rear position. While extending the left arm forward, try to pull the right arm backward. Then add weight-bearing training for this action, each set of 10 Time.

Tuesday

Dumbbell squat

　　Holding bells with both hands, your arms are naturally drooping. Your legs are spread apart, your feet are slightly wider than your shoulders, your toes are bent. Your chest is straightened and your abdomen is stretched out, and your eyes are looking straight ahead. Bend your knees and squat, then slowly stand upright and return to the starting position.

●Fitness ball curls

　　Lying flat on the ground, place your ankles on the ball of the fitness ball, and open your arms to the ground. During the training, your legs bend and lift your hips at the same time to cause compression and contraction of the abdominal muscles. Then return to the starting position and repeat 12 times.

●Weight bearing Step training

　　Hold a dumbbell in each hand, stand in front of a flat bench fixed on the ground, with your right leg hanging in the air, and your left leg climbs onto the flat bench and then moves upwards, then return to the initial position. After completing, change to the other side and repeat the training. Repeat 10 times per leg.

●Dumbells lift heels with one leg. One hand holds the fixed object with the other hand, stand on the pedal on the forefoot, try to lower the heel to the lowest point, and the other leg bends knees to lift the calf. The calf muscles forcefully shrink and lift the heel to the highest point, stop for a while, and then slowly restore. Do the two legs alternately. Repeat 12 times per leg.

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