NBA HOOP

Jump shot for the basketball skills on emergency stop, I believe many friends have understood. So, immediately emergency stop jump shot skills explain some training methods and techniques, and skills training emergency stop Attention of jump shot.

The first condition to practice emergency stop is physical jump shot must be strong. So, you want to jump shot the emergency stop a good basketball skills, you must have a strong physique.

Training of Strong physical:

1. long-distance running: about 3000 meters from the long-distance running, exercise on heart and lung function and leg muscle groups to improve endurance is very good, the general need to adapt training time is short, about 4-5 times in the entire post-ran (Time 1 week to 2 weeks) can basically adapt. Then can be used 3-4 times per week strength training intervals.

Points to note: the beginning of exercise, first of all pay attention to his arm to a large number of swings, especially after the swing to be powerful. Pay attention to your breathing, don’t deliberately forced breathing, maintaining uniform, while maintaining the uniformity of their running speed. It is best to wear a watch running, mind your own time, for every time a little bit of progress than the last. When you get used to this distance and do not want to add distance, you can use the sprint in the last 200-400 meters to increase the intensity.

2. Skipping: exercise the body coordination and endurance.

①1 minutes × 5 groups, each not less than 80 times, using both feet jump (Flying better), each interval of 60 seconds, not more than 60 seconds Oh, give yourself time, the effect will be a lot worse .

②One jump rope 1000 times, 15 minutes to complete, the same jump with both feet. Habit you discretion to increase strength, so increase their strength.

Points to note: Keep breathing evenly, skipping the ground when the ball of your foot to tighten the upper arm, wrist jitter.

3. Climbing: Could climb, or climbing stairs, you can once a day to complete the 200 meters and grand total the height, and you legs and feet will breathe a strong flexible. When you get used to climbing when not burden, you gradually increase the points in his back the burden of the rate of increase is appropriate to 5kg.

Points to note: you can use the break to calm down the middle breathing, but pay attention to their own time, as far as possible each time a little faster than last time.

4. Weight Loss: In fact, physical training methods can be applied to weight loss, weight loss is different when you pay more attention to control their diet, if you want to lose weight, then candy, cookies, KFC McDonald’s, fried products (including potato chips) , and Barbecue these things do not eat . If you want eat meat, eat a stew, eating and an hour after meals to reduce intake of water and soup (note the meal, although uncomfortable, but this is important).

Eat more vegetables, but not give up eating rice and bread, and one meal eating six, seven full, don’t eat too fast, Within 4 hours after a meal don’t sleep , more a walk, a walk-based help In digestion.

Targeted at the ladies, it is best to learn aerobics.

Remember, do not hunger to your dizziness, let yourself go hungry is a very dangerous behavior.

In addition to these four points, it must also note the following:

1. Strength Testing:

Exercise program at the beginning of the development before and want to modify training of program, First to understand their own body strength test. First select the projects to develop training programs, and then test, test purpose is to understand their own limits, and 40% -60% limit as a single group, A certain number of groups total for each exercise, Adhere to regular exercise, strength tests should be done every month to adjust their own plans.

2. Pectoral muscle:

First, if you can do standard push-ups more than 50 times, I suggest you go to the gym through the barbell bench press and dumbbell exercises to increase muscle. If you limit is 50 times less, then push-ups being still very effective.

Practice: Your limit × 40% -60% × 5 groups per day, interval of 120 seconds between the two groups.

Note: Strict compliance with the interval of time is the intensity of the guarantee, to try to exercise the pectoral muscles, you can slowly shorten stays in the hands when the distance between the need to exercise every day.

3. Deltoid:

Need to exercise tool is basically a dumbbell-like object. Or, you can use 1.25-2.5 liter water bottles instead.

Method: Take a dumbbell in each hand (drink bottles?), his arms extended as far as possible on both sides of the body, do not fully extended, arms and body into a 45-degree angle, the dumbbell lateral raise up to speed direction at 45 degree angle with the body About to start down slowly back into place, the action is fixed to a single group of 10 good times, to choose their own limits on the weight of about 20 loads of exercise, do 8 sets of each exercise, interval time 120 seconds, the two Day cycle.

Tip: also need to strictly abide by the interval of time, motion of the point is that the action came fast and slow decentralization movement, not for his own use and confidence in the important small setback, I can push in the bench press 90KG from time to practice this 4KG not only with the dumbbells.

4. Triceps:

Lateral upper arm muscle exercises.

Method: Take a dumbbell in each hand, extended beyond its borders back of the head, lift the dumbbell, 15 as a group, select the limit in the 25 or so weight training load, do each exercise 4-5 groups, each interval of 180 seconds, Exercise every day.

Tip: The best combination with other training methods used.

5. Biceps:

Medial arms muscle, enhancing the beauty of the place full.

Method: Take a dumbbell in each hand, arms close to the body, upper arm fixed, the arm lifted up to 10 as a group, select the weight limit of about 20 for the training load, each exercise 6 groups, each interval 90 seconds of exercise a day.

Tip: do the movements on both sides of the upper arm should be close to the body, the body upright, do not shake, try to relax the wrist, holding a dumbbell in order to feel as good, but it does not matter to seize the dumbbell.

6. Abdominal muscles:

Exercise your stomach muscles, so that it can withstand greater impact.

Approach 1: supine, the leg on a stool or a small bed, so that the thigh and lower leg into a 90 degree angle to the basic level as the eyes and repeat quickly looks up at his knees. Do 3-4 day groups have done their own limits, rest 120 seconds between the two groups.

Practice 2: lying down, legs straight and body quickly lifted up to the vertical, and then slow down (10 seconds), each made of 15, starting from the day 3 group, and then used to increase the number of groups, Through 6 groups is fine.

Tip: Use The second movements exercise, the hand to the back of the head to seize something better (not hair), Abdominal is not Skeletal Muscle , to practice every day, adhere to in order to have effect.

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