I'll start with what to look for when you're practicing
Willpower, spirit, and desire must be at its best
Practice every day, and when you practice, you must say to yourself that you're going to make it
The average person practicing for a week
After a week, they don't have the willpower, the willpower, the desire and they're going to give up
So that's why it's hard, so practice every day, and say to yourself, "I'm going to make it.
So it's very hard, so every day you have to tell yourself that you're going to make it
Practice with a precise goal in mind, even if it's a busy day
When you feel like you're running out of stamina when you're practicing, you have to think of what the future of me is going to be, and you can't give up here
It's a battle of mental conditioning that you have to get over
Remember that it's all about practicing a lot, and it's also about keeping the best possible mindset for you. The mentality must be kept in the best condition
The mentality to keep when playing basketball is not to feel that you will miss and will not be good
To let your body open up to the full range of feeling that this is the time to show their own value to show their own
(In fact, they are their own worst enemy, to restrain their own fear of the mentality)
ok I tell you, if you feel that too much you can reduce the amount of training from here to here. too much you can reduce the amount of training from here
Absolutely no problem absolutely can by then you can dunk
You can slowly increase the amount of because this is the most complete (there are original There are copies but they are all the essence of)
The following is a detailed explanation
To practice bouncing, remember three things: hard work, perseverance, and self-confidence.
1. Practice waist and abdomen, abdomen is sit-ups, fast up and slow down, 20 per group, three groups!!!! Waist, to find someone to help, you first put your entire waist below the bed, let your friends or family members press, so that the whole upper body is vacated, and then let the head next to the ground, violently lifted to the highest point to stop for 1 ~ 2 seconds and then slowly fall down, each group of 20, 3 groups! <Oh, this is a direct copy. >
2. Pull the Achilles tendon Find the steps, stand on your toes, and heel lifting, make a strong upward top, and then slowly fall, fall down when the heel must try to touch the ground, so that each group of 20, to do three groups of ！！！！! <This is also a direct copy of the >
3. Heel lifting said that the weight, but affect the development, so can only increase the amount. Each group of 200, do 4 groups ！！！！ When lifting the heel upward, you should explode, quickly lift upward, set at the highest point for 1~2 seconds, and then slowly fall down, can not be put down at once!
4. jump rope 100 per group of three groups <increase the speed of the bullet>
5. frog jump 60 per group of 4 groups can be
feeling that this is suitable for practicing at home, listening to a good jumping people say, this is the best to practice a day of practice, a day of rest. After each practice, you need to relax and massage your muscles. This will not kill your muscles.
I'll start with the principle of human jumping ！！！！ When jumping first thigh force, so the thighs thick power enough to the ground pressure is large, then the ground on your reaction force is large, and then will jump up (frog). In addition, the moment you are about to jump is the power of the calf (key), and the power at this time is mainly by explosive force. Therefore, people who have a long heel can jump because they have a long heel and good explosive power! (Do not think that their heel key is not good, lose confidence) There is also a point is to have jumped off the ground after the person is in the air to stay, and this is the ability to see the calves, the thinner the calves, the legs of the body's burden will be smaller, stagnation back to a longer time. (Iverson's calves,, fine),, but also to say a little, that is, after the stagnation of your ability to do action is to rely on the power of the waist and abdomen. OK, understand the principle of jumping it!
So the thighs are thick. The people who have a long heel key are very capable of jumping!
So the direction of the practice is thigh power, calf explosive power. And the practice of the calves should be careful not to train too thick Oh!
I'll talk about the method. Practice thigh strength can go to the gym to weighted exercises. Do half squat jump effect is very good oh :)! A month or so the effect is very obvious! It is the weight bearing and then squat downward. Knees to 90 degrees. Then jump up with force! The amount depends on their own situation, but do not be too greedy Oh. Otherwise, the next day walking is difficult! Practice calves will be more difficult, because the practice of strength calves will become thick! So the calf exercise can not be practiced in a short period of time. Say a simple and effective method, tiptoe walking on the stairs on the OK! We should pay attention to practice after playing to relax the muscles, otherwise the muscles back to practice dead, that is, the muscles are very developed, a little can not jump!
I am studying sports, I do half squat weight is 100 kilograms! My calves can only be said to be on the thick side! But the strength is very sufficient! There is a street player in Beijing called 5U, he used to be 1 meter 70, and could touch the basket. Now he's like 1 meter 73. All over the basket half a hand. (Not people ah, haha.)
Jumping high or not high, mainly by the calf muscles of the explosive force and power to decide. So that is to say the calves developed or not developed is the key to jumping.
Myth: There are a lot of ways to increase the bounce such as: frog jump, standing horse stance and so on. You can practice on your own, you jump 20 frog jumps or stand 10 minutes horse stance, the second day to see whether the thighs are sore or calves are sore. (I tried it by myself, and I didn't feel anything in my calves on the 2nd day.) So, these exercises are only for the thigh muscles.
Methods: I think these are very effective.
Pedal your toes on the stairs (thick books, thresholds, etc.) with your heels hanging in the air, and then use your toes with vigor to move your body up and down and back and forth. Do this about 50 times and you will feel your calves popping tight. Then do 10 more. Rest for a couple hours and do it again. This method is not tiring and can be done anywhere. It's great!
Additional way to practice calf explosiveness: jump from 1 meter to the ground, and then jump up quickly after landing.
First: Half-squat jump
1. Start by half-squatting to a 1/4 position with your hands in front of you,
2. Jump upwards to at least 20-25cm from the ground (if you find it easy, you can jump up to 25-30cm). When in the air, your hands need to be placed behind you. When you land on the ground, finish once.
Next, just repeat the above steps!!!!
The second item: lifting the toes (heel lift)
1. First, find a step or a book to cushion your feet, and then only put your toes on it, the heel must not be on the ground or cushion
2. Lift the toes up to the highest point
3. Slowly put them down again and finish once. Finish with both feet and complete a set.
Third: Steps
1. Find a chair, put one foot on it at 90 degrees
2. Jump away as hard as you can, change feet in the air, and put them on the chair,
3. Repeat 2, put the original foot back on the chair, and finish the other jump.
Semi-squat jump
1, at the beginning, semi-squat to ? position, hands placed in front,
2, jump upward from the ground at least 20 to 25cm. (If you feel easy, you can jump to 25-30cm). While in the air, put your hands behind your back. When you land, finish once.
Toe jumps
1. Raise your toes to the highest point,
2. Jump quickly on your toes, not lower than 15 or 25cm
Toe lifts
1. First, find a step or a book to cushion your feet, and then place only your toes on it, without landing or cushioning the heel
2. Raise your toes to the highest point
3. The highest point
3. And then slowly down, complete a... Finish with both feet and complete the set.
1. First, find a step or a book to put your feet on, then put only your toes on it, not your heels
2. Lift your toes up to the highest point
3. Slowly put them down again to complete the set. Finish with both feet and complete a set.
PS. (Insert 3 videos~!)
There are 3 more videos for you to practice bouncing, they are very comprehensive and much better than the pictures, right?
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The above 3 videos are all training videos for practicing bouncing and explosive power, which are very useful
Training Volume: 20*5 sets of the above movements (it is very tiring, but you must insist on holding on to it, and think about the posture of being able to fly in the future)
Another point, you can put on some European and American songs when doing this, which are a little strong. :such as LINKIN PARK, can stimulate the potential of the whole body.
Additionally, there is a positive method such as the heart of the suggestion, is determined to be able to complete!
Life habits: In addition to the daily exercise is very important:
There is more time to jump rope, run back and forth, touch the basket and so on.
The most important thing to avoid in normal life is smoking, drinking and all-nighters, which is very harmful to the body
Additionally, injuries are also a big obstacle!
Diet: training will be long muscle, eat more protein food;
Daily insist on quoting milk, eggs, beans. Remember to eat more vegetables, it is important!
Constancy: the last point I want to say is to adhere to, remember not to three days of fishing, two days of sunshine net,
Training and then good, do not adhere to equal to useless, we will take half a year as a unit it.
Stick to all the above notes for half a year, and see how your own jump has become!
The last point: study well, live seriously, cherish time, love the people around you!