First of all, you should be clear about the various factors that affect the rebound.
The explosive force of the first leg, especially the calf and leg muscles, almost completely controls the height of your body. .
The second waist and abdomen strength, waist and abdomen strength provides you with air suspension, and the length and height of the two air suspensions.
I play basketball, and so does my brother. The following two are related to basketball.
The third kind of physical confrontation In the absence of confrontation, the above two items can meet the requirements of jumping, but when there is a strong physical confrontation, you need to have enough upper limb strength, and the strong upper limb strength can also drive the body to move slightly upward, so that you can feel the arm stretching upward after jumping.
Fourth, coordination, whether it is take-off with the ball or take-off without the ball, physical coordination is very important. Perfect body coordination allows you to get maximum lift with minimum traction when bouncing. .
Now let me talk about how to contact.
The explosive power of the first leg, this is very simple, a barbell can fully meet the training requirements, and it is certainly better if you can go to the gym. . Under the guidance of the coach, the movements are in place. . It is very helpful for training. . 1. Legs are shoulder width apart, and the maximum weight (barbell) is squat, each group 10, 6-8 groups a day. In the second movement, the feet are shoulder-width apart, the weight is slightly lifted from the toes to a certain height, the toes stand on tiptoe to the maximum height, and the calf achilles tendon is painful to pull. 15 each group, 4-6 groups every day. Choose the remaining leg items in the gym until you feel weak! ! My leg will hurt very much the next day. Don't worry, it's caused by too much lactic acid secreted by muscles due to a lot of anaerobic exercise. You can take a rest the next day as appropriate, and you must not force training to avoid accidents or injuries. You can choose something simple, such as running and jumping stairs. When the leg recovers, it won't hurt if you practice again. At that time, I had to be itchy and tired at the same time, and my legs were weak every day. I insisted on it for more than a month to see the effect. .
The second waist and abdomen movement can also be solved by a barbell. First, sit-ups and abdominal muscle weakness should be done as appropriate. When sitting up, it is best to twist your waist left and right to exercise your lateral abdominal muscles. . Second, pull your waist hard. . Feet shoulder-width apart, legs naturally bent, hands naturally drooping, a bit like an orangutan. . Bend down and lift the barbell only with the strength of the back waist, then hold your chest out. Remember not to use other forces in all movements. . Only use the strength of the lower back. . The barbell is added to the maximum weight in turn. 12 each group, 6-8 groups a day. . The strength of the lower back is very important, including flight and air confrontation. . . Select the remaining actions as needed. .
The above two items are enough for you to rebound in a month and a half. .
The third upper limb strength, the upper limb is divided into chest arm and back, in which the basic movements of chest exercise are bench press, bird push-ups and the rest, which will be introduced in detail by the fitness coach. . The arm includes 2 muscles and 3 triceps deltoid exercises. . The back includes the extensor dorsi planing boat. . I won't go into details here. You can refer to the coach or exercise in the book yourself. . Remember not to get hurt. . Recommend an explosive exercise method, standing and pushing the barbell flat. It can increase the stability and strength of upper limb shooting. .
The fourth body coordinated to touch the ground and ran back and forth for a long time or so to cross dribble. Dribble fast, fold and run. I don't need to go into details about street dance. Self-training. . 、
In addition, endurance is also an important factor in jumping, especially long-term exercise. If you have poor endurance and good explosive power, you can't always have a good bounce, so running is an item you must exercise, and it is best not to use a treadmill. .
This is my training subject. 17673kg I can dunk the blue. It feels about 3.20 meters tall. . Maybe it's because I play football that it's easy to catch the basket before training. .
The above varies from person to person, I hope I can help you. In addition, I have a friend who plays martial arts, 166, who is very tall and has practiced two-handed martial arts for 12 years! ! Absolutely self-created! ! Personal experience.