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How to practice dunking
Question 2: How to practice high jump to dunk! Hehe, if you want to dunk, the run-up must be at least 3.30 meters and touch the height. It seems that you can't promise now.
First of all, you should make sure whether your run-up technique is reasonable. It doesn't matter how many steps you run, as long as you have a certain speed in the take-off. In the step of leaving the ground, the center of gravity drops slightly, the hind foot touches the ground first, and then the front foot is quickly supported. At the same time, the arm drives the body to take off. This is the key take-off technique. To master this technology, we must start with the jumping ability.
To ensure that you can dunk, your leg strength and small joint strength (knee joint and ankle joint) must be sufficient, and your fast jumping ability must be strong, which can be enhanced through training. You can press the barbell to strengthen your strength, but I recommend you to do more jumping exercises, especially vertical jumping exercises to achieve your goal (after all, you are only 17 years old, so it is not recommended to do great strength this morning).
There are many specific training methods, all of which are systematic training for professional high jumpers. This is unnecessary. You can gradually enhance your jumping ability by doing the following exercises.
1. Stretch tendons, ligaments and muscles in all parts of the body every day to expand the range of motion of joints.
2. Stand still and jump quickly and touch the backboard (don't jump too high, just touch the backboard)
3. Weight-bearing squats and semi-squats (don't use great strength, 80% strength is enough)
4. Step-and-heel home habits
5. Multistage leapfrog
If you persist in these exercises for a long time, your jumping ability will be improved qualitatively.
As for the dunk in the air, I won't say much. There are videos everywhere. that this is not the important question. As long as your run-up touch energy reaches more than 3.30 meters and your ability is sufficient, then you can dunk at any position you want!
Question 3: How to practice dunk 10 How to practice dunk?
Before you think about jumping, you should find out why you practice jumping. I think the ultimate goal of most people who like basketball is to dunk, which is a hearty dunk!
Then let's talk about how to make you dunk.
I don't want to talk about such old-fashioned things as American jumping training. If you want to see some on the internet, I have practiced with that training, but the effect is not very great. I don't know if it's my ignorance or other reasons. Tell me how I practice bouncing.
My height is 176, and my arms are extremely short. It's almost the same as a woman in 165. . . I haven't measured how much I can touch. Of course, I always have a dream that I can dunk. At first, I tried many online ways, and the final result was that jumping in place was actually higher than running and jumping. . Because those leg muscles that exercise by training methods can't exercise the coordination of the whole body. Playing basketball dunk is of course running and jumping. Is it in the same place? So I thought about it and decided to practice running and jumping.
The practice of running and jumping is not difficult, but I couldn't even do it at first. If you are not very good at running and jumping, you should tell me what time it is here. The most important thing is that there must be no pause in running and jumping, as many people do. It's no different from jumping in place. . That's what I did at first. I should pay attention to the feeling of running and jumping like a three-step layup, and walking a few steps like gliding. The second is to master the distance; If you want to grasp the picture frame, you must grasp the highest point of sliding and touch it. The third leg is the main leg to find out the answer. Right-handed people use their left leg as their main leg, while left-handed people do the opposite.
Then talk about the specific practice methods. This depends on the person. If you can't touch the board at first, you must be bored first. Practice running and touching the board first, when you can touch part of the board. Start touching the box. Then grab the box.
If you can catch the box now, that's good. You can stop being so boring. Because you are approaching the slam dunk step by step, fasten the bottle cap of mineral water first.
How's it going? Do you feel that stuffing something into a basket is much more fulfilling than grabbing it empty? When you are proficient in filling mineral water bottle caps, you can start filling table tennis. After skillfully filling table tennis, I began to fill mineral water bottles. Then fill it with football. After mastering football. Haha, congratulations, you are only one step away from dunking. If you can catch the basketball naturally, you can now practice dunking with one hand. If you can't catch it, you can practice your finger strength more, and then you can catch the ball with one hand and practice dunking. If you really can't catch it, you can continue to fill in the football and practice bouncing to the point where you can dunk with both hands or one hand.
Question 4: How to practice bouncing and dunking? Hello.
Let me talk about the matters needing attention in practice first.
Willpower and spiritual desire must be kept in the best condition.
Practice every day and tell yourself that you will succeed.
Bouncing training method, more practical:
~!
First of all, you should master the method of jumping. Use your toes when you jump. Remember to tuck in your abdomen at the moment of takeoff (it may be a little difficult at first, but it will naturally tuck in after a long time). The whole body drives you up, especially your hands. Push your hands up when you jump! Inhale when you take off and breathe, and exhale after landing! Come on, practice. In addition to bouncing, basketball should also pay attention to practice!
Secondly, in addition to those big training methods, there are some fine exercises that you should pay attention to:
1, explosive force, you can practice the 100-meter sprint to give calf muscles a good explosive force, and practice the 100-meter or 50-meter sprint more.
2. Usually, there are more skipping ropes, with hundreds of thousands of knots a day. This can not only reduce fat, but also increase leg muscles and enhance driving ability.
3, step by step, step by step training, will be successful, believe in yourself, efforts will be pleasantly rewarded! ! !
The key to training is to practice the explosive force of leg muscles (thighs, calves) and calves. ...
Hehe, to add a little more, you squat down, put your hands behind your back, and then jump the stairs. At first, you jump one level or two. Then you add it up slowly. When you think you're practicing well, you stand and jump, and your hands will naturally let go ... that's ok ... you need to practice long jump. Standing long jump and running long jump, these details are the key to your jumping ability! ! !
If you want to be a bodyguard. . (I'll post it casually)
zhidao.baidu/...8
That's better training. It's also from me.
PS。 (Insert 3 videos ~! )
I'll give you three more videos to practice jumping, which is very comprehensive and much better than the pictures ~ ~ Right ~ ~
v.youku/v_show/id_XNjAxOTEwMA==
v.youku/v_show/id_XMzcxMzU4Njg=
v.youku/v_show/id_XMzcxMzYyMDA==
The above three videos are all useful training videos to practice bouncing and explosiveness.
One more thing, you can play some European and American songs when you do it. Strong ones, such as Linkin Park, can stimulate the whole body's potential.
There is also a positive way, such as hinting in your heart, that is, to be firm in your ability to complete it!
Living habits: Besides, daily exercise is very important:
Jump rope, run back, touch the basket and so on when you are free.
Smoking, drinking and staying up late are the most taboo in daily life, which is very harmful to your health.
In addition, injuries are also a big obstacle!
Diet: train muscles for a long time and eat more food from protein;
Keep quoting milk, eggs and beans every day. Remember to eat more vegetables, which is very important!
Perseverance ... >>
Question 5: How to practice basketball dunk? Practice leapfrog, jump rope, long jump, climb stairs, squat, mainly exercise calves and thighs.
Question 6: How long can I dunk and how should I practice? First of all, of course, jump. There is still time for senior one and senior two. There are ladders in the stands of the school playground. Go to squat jump every morning and evening, at least 20 groups. Of course, we should do what we can, even every other day or two.
Then catch the ball. Many people bounce enough but don't dunk because they ignore the hand movements. Hand movements are very important if you want to dunk in the right range. You can buy a small basket, play with the ball at any time and find the feeling of dunking. Be flexible in your wrists.
I can dunk, but I am taller than you 10 cm, with big hands and can catch the ball.
Come on, dunk.
Question 7: How do you practice dunk? The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Keep your feet straight, shoulder width apart, and lock your knees. ...
2. Jump only with the calf, only bend the foot B, and try not to bend the knee. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.
The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig a hole 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, practice stops here. Take off the load and try again to see how high you can jump.
The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective.
Good luck, future sports star!
In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.
Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.
Problems that should be paid attention to in developing strength:
( 1)> >
Question 8: How to exercise to dunk? vitality
First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.
So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints. Doing all kinds of complicated valves at the same time is beneficial to improve the coordination of your body. The movements should be accurate, graceful, powerful and relaxed.
Second, strength training is best arranged and guided by a physical training coach.
If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical commonly used:
Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.
As for the weight, number of groups, times and action specifications of each exercise, the principle is:
1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.
2. The above three exercises are best arranged in each class.
3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.
4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.
Thirdly, speed training is also an important aspect to improve the jumping ability.
Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.
Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.
Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This strong * * * forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.
In addition:
Innate is very important. The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Quick mention ... >>
Question 9: How can I dunk? This question is addressed to a friend who is less than 185CM tall but likes to dunk. If he is over 190, he can't dunk.
That's the right medicine. This is my seven-year street basketball experience, communication with many friends and professional sports experience.
The crystallization of teacher consultation. All right, let me start.
First, the preparatory work:
First, the most important thing is that you are eager to dunk.
Second, you should endure loneliness, suffer hardships and persevere.
Third, we must have confidence in ourselves and believe that we can do it! There are many short dunks in history, such as Little Potato Weber.
170 is not enough, you can even dunk with both hands. The national dunk champion in 2000 was 175. In America, many people shorter than 175 can dunk.
But Europeans and Americans are really strong, but we can achieve it through proper training. There is an American student in our school.
Matthew, you may know that he is fat and not very tall, but he can jump in place and grab the basket.
Fourth, dunking is not your ultimate goal: to exercise, bring strength and beauty to people, and give people the feeling of flying. Of course, you should be happy.
Enjoy the feeling of flying.
Fifth, if you are below 170, of course, you can't expect to deduct the standard 3.05 basket, because people always have limits. You are not heaven.
Only professional training is impossible. But you can deduct about 2.9-2.95 baskets, most of which are so high.'
The street, of course. Except at the gym.
Sixth, it must be higher than 164. If your arms are long, you can say' unless you are a weightlifter'. Their height is between 155- 160.
The strength of the legs is amazing. Dunk is easy, but they don't want to.
Seventh, have a pair of good basketball shoes and adequate protection.
Eighth, if you have time and energy to practice, you are not afraid of boredom.
Ninth, it is very important to have the support and participation of a bunch of friends. It's best to have some good bodyguards to play with.
Issue 10, the desire to fly with one hand and skillfully. Desire comes first. Rodman is not tall, 2.04. Why?
Rebound king? He himself said that he had a wish.
Second, all aspects of the specific physical requirements.
1, this process will last for several years, but usually pay attention to physical fitness exercise, like sports, training properly and completely.
1 -2 years can dunk, at least it can give people a feeling of dunk and see your flying majestic posture.
You should keep exercising, but not every day. You must keep a certain amount of time every week. You should pay attention to health care in your daily life.
"Keep the training effect"
2, the body should keep less fat. People who usually exercise regularly will not have this problem. The point is that you may not be here at the beginning.
Sample ` but it doesn't matter
3. Sports is not just a hobby of basketball. If you are asked to practice track and field, don't feel useless or irrelevant, or even refuse.
4. If necessary, you can use a holiday (summer vacation is best) to practice continuously from morning till night. This seems to have.
Point BT, but you will soon find yourself able to adapt, tired every day but always have inexhaustible strength.
5. Believe what I say. If you feel useless, you can leave at once.
6, it is best to swim, and be willing to go to the gym, or find a way by yourself.
7, slam dunk can make you confident, but remember not to use this to despise people who are taller than you' know that being taller than you is better than you.
It's easy. Everyone has his own strengths and potential.
8. Don't interfere with your study. This is something other than your study. To be sure, even if you can dunk, you won't make the professional team.
You still have to study.
9, entertaining, don't worry about your grades, stick to it, keep it up, you will see the results slowly, pay special attention to altitude sickness.
This is true in any exercise, such as practicing guitar, piano, Olympics and so on. Will comes first.
10, active in the basketball court, good at imitating the movements of stars.
Third, the implementation process (divided into several paragraphs)
When you start from the first day, you should make it a part of your life. You can't fish for three days Don't be afraid that you can't practice, even if you practice.
Don't be sad if you can't do it, because you learn much more in this process than the dunk itself.
(1) Basketball Special Exercise:
Dunk is used to play basketball. Now let's talk about how to play basketball. Basketball is a team project, which must be clear. however
Many of our friends who love basketball are ... >>
Question 10: How to practice dunking? Before you think about jumping, you must first find out why you practice jumping. I think the ultimate goal of most people who like basketball is to dunk, which is a hearty dunk!
Then let's talk about how to make you dunk.
I don't want to talk about such old-fashioned things as American jumping training. If you want to see some on the internet, I have practiced with that training, but the effect is not very great. I don't know if it's my ignorance or other reasons. Tell me how I practice bouncing.
My height is 176, and my arms are extremely short. It's almost the same as a woman in 165. . . I haven't measured how much I can touch. Of course, I always have a dream that I can dunk. At first, I tried many online ways, and the final result was that jumping in place was actually higher than running and jumping. . Because those leg muscles that exercise by training methods can't exercise the coordination of the whole body. Playing basketball dunk is of course running and jumping. Is it in the same place? So I thought about it and decided to practice running and jumping.
The practice of running and jumping is not difficult, but I couldn't even do it at first. If you are not very good at running and jumping, you should tell me what time it is here. The most important thing is that there must be no pause in running and jumping, as many people do. It's no different from jumping in place. . That's what I did at first. I should pay attention to the feeling of running and jumping like a three-step layup, and walking a few steps like gliding. The second is to master the distance; If you want to grasp the picture frame, you must grasp the highest point of sliding and touch it. The third leg is the main leg to find out the answer. Right-handed people use their left leg as their main leg, while left-handed people do the opposite.
Then talk about the specific practice methods. This depends on the person. If you can't touch the board at first, you must be bored first. Practice running and touching the board first, when you can touch part of the board. Start touching the box. Then grab the box.
If you can catch the box now, that's good. You can stop being so boring. Because you are approaching the slam dunk step by step, fasten the bottle cap of mineral water first.
How's it going? Do you feel that stuffing something into a basket is much more fulfilling than grabbing it empty? When you are proficient in filling mineral water bottle caps, you can start filling table tennis. After skillfully filling table tennis, I began to fill mineral water bottles. Then fill it with football. After mastering football. Haha, congratulations, you are only one step away from dunking. If you can catch the basketball naturally, you can now practice dunking with one hand. If you can't catch it, you can practice your finger strength more, and then you can catch the ball with one hand and practice dunking. If you really can't catch it, you can continue to fill in the football and practice bouncing to the point where you can dunk with both hands or one hand.
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