Movements have deep squats, high leg lifts and sit-ups Because you are a junior student, still out of the growth of the body stage, it is recommended that you do not do squatting exercises, can be used in place of the vertical jump, the requirements of the toes on the ground, touching the ground and immediately jumped up
Waiting until the physical development of the body stops, the squatting exercises can be done
Select 1-3RM weight (RM indicates the highest repetition of a certain load can be done continuously, then slow down and fast up), then slow down and fast up.
Select 1-3RM of weight for squatting (RM indicates the highest number of repetitions of a certain load that can be done continuously), and then slow down and fast up to exercise the explosive power of the lower limbs
Waist and abdominal strength can help to assist in the bouncing
The most important thing in bouncing power is the explosive power of the legs, therefore, to train the explosive power we need to be diligent in jumping, the so-called diligent jumping does not mean that there is no purpose to jump blindly, but we should pay attention to the science and reasonableness.
When the body rises from the ground into the air, the legs have to bear the upward acceleration (that is, overweight), then if the explosive force of the legs is not enough, it will be a short jump, so in order to train the legs to bear the overweight, we have to let the legs adapt to overweight state.
Exercise method: twice a week, 10 minutes each time, in situ single-leg, double-leg jump, jumping speed, and to jump to the highest point (the highest point depends on the individual), when the front part of the foot falls to the ground and then jump quickly, jumping time every 30 seconds to stop, rest 10 seconds.
To strengthen the effect if you want to hold the weight of the jump, there are two ways: the first leg tied to the weight, although the effect is obvious, but it is very easy to deform the leg muscles. The second is the most commonly used method in the international community, is the high point jump, meaning jumping from a high place to a low place, such as jumping from the jumping horse to the ground, when the body falls to the ground in a moment to jump quickly, so that the legs to withstand the body's gravity. Of course, you can not jump down from too high a place as high as 1 meter, jumping from a high place also has the advantage of making the leg muscles subject to weightlessness, from weightlessness suddenly transformed into super-weight will be better training legs of explosive force.
Of course, the body balance is also very important one to utilize to the chest, abdomen and back muscles, jump rope, push-ups, sit-ups will increase the body balance!
●To bounce well, you certainly can't be too bulky. You'll want to lose excess fat and build up your leg muscles before performing vertical bouncing exercises.
●Jogging and jumping rope are the best ways to do this. Iguodala's advice is to jog for a minimum of 45 minutes at a time, at least three times a week, and jump rope for a minimum of 100 strokes at a time, three times a week. Jumping rope not only improves your explosiveness and calf strength, but it's also a great way to build agility and overall leg muscle.
●Sit squats and leg lifts are also effective for working the muscle groups used in your bouncing. Both of these exercises can be done on a whim and are very convenient.
This will take two to three weeks before you can move on to vertical bouncing exercises. At this point, gravity and jumping exercises can be done at the same time.
●Gravity exercises are performed twice a week. Include not only leg lifts and seated squats, but also add leg presses and leg raises. For each exercise, practice two sets of 10
reps for each movement.
●Jumping exercises are also done twice a week. This includes frog jumps, one-legged jumps, and touching the basket. For each exercise, practice two sets of 15 reps for each movement.
●While practicing, you also need to take care of your nutrition. Eat slightly less than usual at each meal, especially the dinner one. Absolutely no greasy food.
Method 1
Basketball has developed to the present day, the athletes' bouncing power and lagging ability are more and more important, many people after a period of strength training, although the body has become stronger, the bouncing power and the flexibility of the body have not been correspondingly improved, or even decreased. Unbeknownst to them, strength training has multiple effects, and it is necessary to clarify the training objectives and choose the appropriate methods to achieve the desired results.
Comprehensive strength training for the whole body is the basis for growth of the bounce, sports biomechanics research shows that: the biggest impact on the bounce is the leg muscles explosive force, especially the calf triceps explosive force on the biggest impact on the bounce; followed by the waist and abdominal muscles explosive force, because you have to have a strong waist to promote your entire body and your legs synchronized to improve, if the waist and abdominal strength is too poor, when you jump
These are the main reasons for the increase in the number of jumps. When you jump
bouncing up, it's like a willow, it will absorb the power to soften you, rather than push you higher; again, shoulder muscles explosive power, the upper limbs positive swing to increase jumping power, improve the effect of jumping and improve the quality of movement has about 20% of the impact. So strength training should be based on the legs, supplemented by the waist, abdomen and shoulders. Develop your low back and shoulders with sit-ups, prone back extensions, opposite-side double-headers, seated behind-the-neck push-ups, and weighted side planks so that you can maximize the explosive power of your legs.
The strength training for the lower limbs should be focused on the calf triceps and quadriceps, so you have to work on half squats, heel raises, full squats, weighted pull-ups, delayed squats, and seated squats and familiarize yourself with the use of these movements in order to achieve twice the result with half the effort.
When doing half-squat, heel lift, full squat and weighted pull-up, we must follow the principle of X-Y-0 time allocation, i.e., in the concessionary contraction (such as squatting process, the time to X) and maintenance contraction (such as squatting and standing up before the process, the time to Y) should be artificially lengthened to make the process of action, overcoming contraction (such as the process of standing up, the time to 0) to be as fast as possible, the shorter the time the more effective. X+Y should be between 2 and 6 seconds, with most exercises keeping X+Y between 3 and 4 seconds. X+Y should be between 2 and 6 seconds. Most exercises should keep X+Y between 3 and 4 seconds, and X+Y should be one long and one short, so that X=Y is not distributed, for example, in the following proportions: 4-1-0, 3-1-0, 2-1-0, 1-3-0, 1-2-0, and so on.
The delayed squat is the process of artificially dividing the squat into a number of heights and making stops at each height for a certain period of time, the total stopping time should not be more than six seconds, and after reaching the lowest point the movement is completed with an explosive rise of the maximum limit of strength. For example, it can be divided into four levels (1-1-1-2) or two levels (2-4).
Seated squatting with a barbell on the shoulder sitting on the bench, so that the leg muscles from the relaxed state directly transition to the explosive contraction state, in the shortest possible time to complete the rise.
Because of the physiological structure of the human body, the above exercise limits the calf triceps being stretched, and does not allow the calf triceps to get stronger stimulation, which affects the training effect. If the forefoot pad up and keep the heel off the ground during training, you will receive unexpected results.
>02Method 2
In the process of using Hengxin Extreme Shoes for extreme explosive strength training, some users reflect that they can't arrange the strength training program correctly, and they don't know which one of them is the most suitable for them in the face of many strength training methods. Because the users of Hengxin Ultimate shoes have very different conditions, there are amateur sports enthusiasts, there are professional athletes, there are high school students, there are college students, the age span is relatively large, so it is impractical to formulate a set of detailed strength training program suitable for each user. What we have introduced is the principle and method of developing a scientific strength training program, whereby the user chooses the training method in the manual according to his/her own qualities and training conditions to correctly carry out the strength training.
In strength training, the body's response to the exercise load always has a process from maladaptation to adaptation. Athletes in the beginning of the systematic strength training, or after bearing a new unaccustomed sports load, the body often reacts quite strongly, the fatigue process is also deeper, there will be sleepy, muscle pain, quiet pulse, blood pressure and other maladaptive phenomena. After a period of strength training, the above maladaptive phenomena disappeared, various activities of the body to achieve coordination, the function of motor organs and internal organs and their ability to recover have been improved, the exercise load showed a relatively high level of athletic ability, the completion of strength training, the degree of reaction is smaller, the recovery process is shortened, all of these are the body to the exercise load has been produced by the adaptation of the performance. We call this
bouncing process, in which the organism is constantly in balance with the external environment that imposes the load, due to exercise training, training adaptation. Stretching exercises Bouncing training
The development of the training adaptation process is influenced by many factors, such as the exercise load, the recovery process, the physical condition, the psychological state, etc., in which the exercise load and recovery play a decisive role. Exercise load consists of two factors, load volume and load intensity, there is a certain amount of intensity; conversely, there is a certain amount of intensity of the exercise.
The athlete's body has a different response to the load and load intensity of the stimulus, the response to the load is generally not strong, more moderate, the resulting degree of adaptation is also relatively low, but relatively speaking, the body produced by the adaptation of a more stable, and slower to subside; and by the load intensity of the stimulus caused by the organism's response is generally more intense, and can be quicker to improve the body's organ system of the functional level, and the resulting adaptation of the body's organs. Functional level, the resulting adaptation of the impact is also more profound, but relatively speaking, the body produced by the adaptation is less stable.
The time in the load factor refers to the time occupied by the exercise, and the number of times (groups) refers to the number of exercise movements or groups. Density in the load intensity factor refers to the length of time between exercises, or the proportion of total time spent on exercises in a training session. In the manual of Hengxin Extreme Shoes, the speed training programs are categorized according to the difference of loading intensity, from one star to three stars indicating increasing loading intensity. Load intensity in unit time directly reflects the degree of force exerted by the user during the exercise, and plays a more important role than the amount of load in influencing the user's adaptation. Without a certain intensity of stimulation, the user's adaptation process cannot be induced. However, there is a certain combination of load volume and load intensity. Generally speaking, the load volume should be small at maximum intensity, medium at sub-maximum intensity, sub-maximum load at medium intensity, and maximum load at small intensity.
Precautions
In the process of sports training, the different combinations of various factors of sports load can make the same form of exercise to produce different load effects and training effects. Here we introduce three basic load structures and their exercise characteristics, assuming that the maximum load that the sportsman can bear is 100 kilograms.
1, with 80%-100% of the intensity of the five groups of exercises, *** repetition 15 times, 3 minutes between groups, slow movements, the total weight of the load of 1300 kilograms, the form of this load structure can develop the athlete's maximum strength.
2, with 60%-75% of the intensity to do 4 sets of exercises, *** repetitions 26 times, inter-set interval of 2 minutes, the speed of movement, the total weight of the load of 1730 kilograms, this form of load structure can develop speed strength.
3, with 40%-50% intensity to do 2 sets of exercises, *** repetitions of 36 times, inter-set interval of 1 minute 30 seconds, the fastest speed of movement, the total weight of the load of 2000 kg, this form of load structure can develop strength endurance.
What needs to be emphasized here is that for strength training to improve bouncing, the focus should be on the development of speed strength, followed by maximum strength, and finally strength endurance.
There should be something in there for you. Thanks.