Basketball vs. Strength Training Program

In addition to skills, there is also a very important physical confrontation to play basketball. Physical confrontation can make you in a favorable position when attacking, and at the same time, it can also deal with the collisions when defending.

1. Strength test:

     Before starting to develop an exercise plan and when modifying the training plan, you must first conduct a strength test to understand your body. First, choose the items to develop an exercise plan, and then conduct a test. The purpose of the test is to understand your limits, and use 40%-60% of the limit as the intensity of a single group, with a certain number of sets as the total amount of exercises each time. Adhere to regular exercises, you should do strength tests every month to adjust your plan.

2. Pectoral muscles: First of all, if you can do standard push-ups more than 50 times at a time, it is recommended that you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell birds. If your limit is less than 50 times, then push-ups are still very effective for the time being.

　　Practice: Your limit × 40%-60% × 5 groups every day, 120 seconds between groups.

　　Tip: Strictly observing the interval time is the guarantee of strength. If you try to exercise your chest muscles, you can slowly shorten the distance between your hands when supporting the ground. You need to exercise every day.

3. Deltoid muscle: It is your shoulders. The thing you need is dumbbells. Or, you can use a 1.25-2.5 liter water-filled beverage bottle.

　　Practice: Hold a dumbbell (drink bottle?) in both hands, and extend your arms to both sides of your body. There is no need to be completely straightened. The arms are at a 45-degree angle to the body. Raise the dumbbells upward and quickly to about 45-degree angle to the body direction. Start slowly back to the original position. The number of movements is fixed to 10 in a single set. Choose your limit to about 20 as the weight of the exercise load. Do 8 sets for each exercise, with an interval of 120 seconds, and two days are a cycle.

　　Tip: You also need to strictly observe the interval time. The key points of the movement are the speed of the movement on the stage and the slowness of the movement. Do not use it for yourself. The importance of the situation is small and the confidence is frustrated. When I can push up 90KG on the bench press, the dumbbell used for training is less than 4KG.

4. Triceps: External muscles on the upper arm

　　Practice: Hold a dumbbell in each hand, stretch it to the back of the head, lift the dumbbell upward, 15 pieces in a group, choose a weight with a limit of about 25 as the exercise load, do 4-5 groups for each exercise, with 180 seconds apart, exercise every day

　　Tip: It is best to use it in combination with other exercise methods

5. Biceps: The muscles on the inner side of the upper arm, the beautiful place after training

　　Practice: Hold a dumbbell in each hand, the arms are tightly attached to the body, the upper arm does not move, lift the forearm upward, set 10, choose a weight of about 20 as the exercise load, each exercise 6 sets, each set is 90 seconds apart, exercise every day.

　　Tip: Do exercise When working, the upper arm should be close to both sides of the body, straight, do not shaking, and relax as much as possible on the wrist. It is better to hold the dumbbells, rather than hold the dumbbells tightly.

6. Abdominal muscles: Simply put, it is your belly

　　Practice 1: Lying on your back, put your calves on a stool or on a small bed, so that your thighs and calves are basically at a 90-degree angle to look straight, and repeatedly look up quickly to see your knees. Do 3-4 sets a day, each set is Go to your limit and rest for 120 seconds between groups

　　　　Practice 2: Lying flat, stretch your legs and lift them up quickly to perpendicular to the body, then slowly put them down (10 seconds), do 15 in each group, start from 3 groups per day, increase the number of groups after getting used to it, and it will be great to go to 6 groups.

　　　Tip: Use the second movement to exercise, it is best to grab something behind your head (not hair). The abdominal muscles are not skeletal muscles. You must practice every day.