If you really want to practice, I suggest you play ball, focusing on empty catch, windmill and free throw line jumper, floating jump (drift jumper). You can practice by yourself. If someone fights with you, so much the better. You can gain skills and experience. Empty joints can exercise abdominal muscles and chest muscles, while windmills require extremely high muscles of the whole upper body, and at the same time have good air retention capacity (you must master empty joints skillfully); Jump shot and jump float also require high chest muscles and arm strength. You may play slowly, but you will not only build muscles, but also grow taller and have a more symmetrical body structure.
How to practice specifically,
1. null connection (automatic switching and automatic connection)
Attack with the ball from the outside of the three-point line, break through as quickly as possible, and then shoot at the position where the angle between the outside and inside of the three-point line and the two-point line is plus or minus 45 (at the beginning, the angle will be too big for you to keep up with the ball), and the angle of oblique throwing should be large (so that the ball can hit the backboard higher than the guide frame), so as to improve the trajectory arc of the ball and reduce its rebound speed, run over at the right catching position after shooting, and take off at the right time to catch the ball in the air and complete it.
This kind of self-grasping is not only training speed, reaction and endurance, but also very useful in actual combat. As long as you master it, whether it's bullfighting singles or 1VN, the only requirement is your consciousness and jumping ability-the separation of people and balls can save people the trouble of changing directions, but it depends on your consciousness and jumping ability to make the ball bounce there, whether you can grab the ball and complete the empty catch.
2. Windmill
Windmills can be divided into small windmills and large windmills according to the degree of rotation, and they can be divided into two types: jumping and grasping the air according to the start by hand. In fact, both of them evolved from hooking hands and holding gas. If you are not good at hooking, you'd better not practice this. It hurts.
As the name implies, the windmill is actually a kind of air-stopping technology in which both hands catch the ball and both arms rotate in front of the windmill in the process of layup/catch, hence the name. It is essentially a show-off, but it can reflect the physical quality of the performer. If the abdominal muscles and chest muscles are not developed enough, there will be no strength to make a rotation with open arms in weightlessness, and if the jumping ability is not good, there will be no long enough air stay, so the average player,
The action of windmill, jumping is taking off at the take-off position of dribbling and layup at ordinary times, and empty catching is the action after catching the ball in the air (this is too difficult and belongs to S-class action). Small windmills are generally used when the arms are not fully open, because they are easy to break when they are fully open. In this state, the number of turns is 1-3. When the ball turns to the right position, hook or throw the ball and send it to the basket. If your arms are wide open, it's a big windmill, and it's enough to turn to 1 circle and a half, and it's a great god to turn to 3 circles-this kind of windmill is suspected of being loaded, because it obviously breaks when you stretch your hand so long, but it's another matter if you can catch the ball desperately.
In a word, if you practice windmills, I suggest you practice in this order:
Jumping small windmill-jumping big windmill-connecting small windmill in the air-connecting big windmill in the air
After enough practice, you not only have proud abdominal muscles and chest muscles, but also your technical estimation is very awesome.
jump shot
This is a very basic technique in basketball, which mainly relies on good bounce and arm strength, and suddenly jumps and scores unexpectedly in the process of high-speed dribbling attack. Dazzling skills such as emergency stop, backward, backward emergency stop, drift jump shot are all based on it. Although the exercise of abdominal muscles and chest muscles is not obvious, it is a prerequisite for self-air contact and windmill, so you must practice, and you can reduce the fat in your hips and legs without losing money.
4. Drift jumper
As I have said, it is a technology derived from jump shot, which requires the skills of stopping and turning. Simply put, it is to take the ball from the side, but not to attack the restricted area, but to skim the basket, slow down and turn around and take off at the right position. The difficulty of this action is to grasp the speed of the ball and your position to determine the strength and angle of the shot. Because you drift with the basket to the free throw line, your shot must ensure that the influence of relative speed is corrected, so the angle of your shot is very important-when you drift almost parallel to the backboard at high speed, the 90-degree or even 120-degree turn after an emergency stop will directly determine the difficulty of your shot. When you turn around, you don't stop completely, but you almost idle in the air, which requires considerable waist and abdominal muscles. At the same time, the greater the relative speed between you and the backboard, the more difficult it is to turn around, and the greater the strength of the waist and abdomen muscles must be. So if you want to practice abdominal muscles, you can try 3-point high-speed drift after mastering 2-point drift skillfully. Not only must you have strong waist muscles and abdominal muscles, but also your chest muscles and arm strength-that is, you can lose three points when standing, with an average score of ten.
There are not many five, let alone drifting-it will definitely make you practice.
By the way, because basketball generally has low requirements for chest muscles, it is suggested that lz should do 65,438+00 standard push-ups at a time during each fatigue break, which will help strengthen chest muscles and abdominal muscles.
To sum up, this is my suggestion to lz. You just need to buy a similar basketball, VoIT, Spalding or Nike. Not too expensive, 158 will do. You can find a place to practice often if you have nothing to do. You will use 8 shiny abdominal muscles and 2 huge chest muscles every day for 3 months, and you will find that you have grown a lot. How many centimeters I dare not say, it varies from person to person.