How to improve individual dribbling skills? My point is that to practice dribbling well, you should basically have a good sense of the ball, control the ball without looking, and dribble around your body with your eyes closed, so that if you want the ball to go east, it will never wait for the west; On the other hand, if you can't handle the ball well, you often have to dribble with your eyes on the ball, or dribble with your back to your teammates all the time, or even catch the ball when the other side is oppressed. If you play like this, you have to find other ways to pass more balls and dribble less.
So I suggested before that you should improve your ball control skills and do more ball sense training, which will make your dribbling more delicate;
Action Name: Finger Heading (alias: Golden Finger Head Rack)
Action essentials: hold the ball, first make the ball rotate with the power of "wrist", and then hold the center of gravity of the ball with one finger.
Guiding point: the ball doesn't have to be thrown high. After rotation, find the center of gravity of the ball with a single finger and hold it, mainly by using the kinetic energy of rotation to keep the ball rotating.
Key purpose: find out the center of gravity of the sphere; Objective to find the feeling of finger touching the ball when shooting.
Action name: finger interactive pass (alias: finger flick)
Action essentials: put your hands and fingers up, and change the first finger to push the ball quickly and pass the ball.
Guiding points: the frequency should be fast, and the force point is in the lower half of the sphere.
Key uses: finger touching the ball and wrist agility; Objective To find the essentials of shooting and passing.
Action name: two-handed passing (alias: dramatic power)
Action essentials: Hold the ball with the palm up, hold it high and pass it down to the other hand.
Guiding point: When you hold the ball from high to low, you should feel the feeling of hitting the ball hard and keep it stable.
Key uses: strong feeling of touching the ball by hand; Objective To find the essentials of passing and catching the ball.
Action name: holding the ball around the neck (alias: adding flowers to the neck)
Action essentials: Hold the ball on one side of the neck and the ball passes from the back of the neck to the other hand.
Guiding points: move quickly, the ball can't drop, and the palm can't touch the ball.
Key uses: wrist stretching and finger elastic action; Objective To find the essentials of passing and catching the ball.
Action Name: Holding the ball around the waist (alias: Yingying is fat and Yan is thin)
Action essentials: Hold the ball around the waist and pass it from the back of the waist to the other hand.
Guiding points: move quickly, don't watch the ball, don't drop it, and don't touch it with your palm.
Key uses: wrist stretching and finger elastic action; Objective To find the essentials of passing and catching the ball.
Action name: S-shape with balls around the foot (alias: snake foot)
Action essentials: Hold the ball on the side of your foot, cross the ball from your foot and make an S-shaped pass to the other foot.
Guiding points: move quickly, don't watch the ball, don't drop the ball, and don't touch the ball with your hands and feet.
Key uses: wrist stretching and finger elastic action; Objective To find the essentials of passing and catching the ball.
Action name: Dropping on the ground (alias: bubble tea)
Action essentials: put the ball on the ground, lift the racket quickly with your fingers, and keep dribbling quickly.
Guiding points: the ball should start from a static state, not hit with the palm of your hand, not higher than 15 cm. The frequency should be fast, the ball should be off the ground, and don't watch the ball.
Key uses: finger touching the ball to adapt to the elasticity of the ball; Objective To find the essentials of dribbling and shooting.
Action name: dribble around the foot (alias: needle in a haystack)
Action essentials: dribble quickly and keep dribbling around the feet quickly.
Guiding points: Don't dribble the ball with your palm, the ball should not be higher than 15 cm, don't watch the ball, and the frequency should be fast.
Key uses: finger touching the ball to adapt to the elasticity of the ball; Objective To find the essentials of dribbling.
Basic dribbling method
Use your wrists and fingers to control the ball during exercise. Although you can change hands at will, you can only touch the ball with one hand when dribbling. You should use your forearm, wrist and fingers to push the ball hard to the ground. Learn to control the height and speed of basketball bouncing, and change the height of the ball from the chest to below the knee during practice. Also learn to dribble while moving, constantly changing hands and changing directions.
1. When dribbling from a standing position, you must make the ball land before the center foot leaves the ground, and feel the ball with your fingers when dribbling. Try to avoid touching the ball with your palm.
2. The fingers of the wrist clap the ball smoothly. Be careful not to spike. Your wrists and fingers must be very flexible.
3. When the ball bounces, open your fingers and feel the arrival of the ball. Practice dribbling in place from the beginning, so that you can get familiar with the sense of the ball.
Now test yourself to see if you can dribble without watching the ball. This is necessary so that you can observe the positions of other players when dribbling.
Protective ball
Remember, you should dribble away from your opponent to protect the ball.
Dribble hand type
When dribbling, the five fingers are naturally separated and try to touch the ball. Your hand should always touch the top of the ball unless you change the direction of dribbling.
transform
The center foot is always fixed to the ground.
When you stop, you change direction. This is called turning around. Turn around and enter, one foot (center foot) is not allowed to be lifted, and the other foot is used to move back and forth. This way, you can turn in any direction.
Face basket
Whenever you get the ball, you should immediately turn around and face the basket. This is also called "setting shooting positions".
Keep your head up when you turn. Control the center of gravity, take small steps. The body blocks the defender to protect the ball. Keep your back straight. Bend your knees and keep your balance.
Vertical principle
Every player has his own "airspace" on the court, that is, an imaginary cylinder around the player with his shoulder as the diameter. This area extends from the ground to the ceiling. If your opponent touches your cylinder, you may foul.
Dribble rule
Once you stop dribbling, you can't start dribbling again until the ball is touched by another player. If you start dribbling again, it is regarded as illegal dribbling, which is called "secondary dribbling".
You must learn to dribble by feeling, not by eyes.
Practice dribbling with an opponent who tries to intercept your ball.
When dribbling, dribble as many times as you want.
Detailed explanation of dribbling over people's footsteps 1: lower the center of gravity.
Please note that lowering your center of gravity does not mean that you can bend over and bend your knees instead of bending over! ! !
Of course, there are other auxiliary movements. Professional teams generally require raising their heads, shrugging their shoulders and elbows (elbows clear the way instead of hitting people, amateurs don't learn).
Step forward and cross one step.
These are the two most basic breakthrough footwork.
The previous step refers to the step before the breakthrough (subject to the direction of your breakthrough), and the leap step refers to the step after the first step. The advantage of step by step is that it is fast. Before starting, focus on the front foot, and the back foot compresses like a spring, which is the key to a fast start! ! ! ! Then the front foot moves forward, which is equivalent to releasing the compressed spring and rushing out without thinking. The disadvantage is that the protection is not enough. Sometimes the opponent moves very fast, and if you judge well, it will get stuck in your forward route, which will cause great interference to the attacking players.
The stride is different from the previous step, that is, the foot moves first and then moves, and the starting mode is the same, compression+release. Because the foot moves first and then moves, the start is obviously slow, but its advantage is that once the foot is moved out, your whole leg (plus your body) can completely block the opponent who tries to occupy your attack route.
When changing the direction in front of the body, you usually use the front step and the cross step when stepping down. Of course, the horizontal step can also be used in front of the body. After all, changing direction in front is the most commonly used.
3: Body+Footsteps+Body+Ball
Please pay attention to the order, lean forward, push the ground, and keep your body * (on the defender *, block his defensive route). Just bring the ball and don't be touched by your opponent ~
Of course, if you play streetball, that's another matter, but when you play streetball, you have to follow some basic rules before you can pass the ball.
4. Frontal feint
This is also very common, but there is a lot to say. I will only mention the main points here.
In the direction of false breakthrough, you must touch the ground with your dangling toes to ensure that you can bounce back to your body quickly. Of course, if your opponent can cheat him to death without moving his body, then you don't have to watch these, hehe.
Finally, to sum up, of course, there are more ways to surpass. I just briefly said some common movements, and everyone should slowly experience them in actual combat.
Changing hands and dribbling will kill you.
There is a little suspicion of illegal dribbling, and there is a little fusion of illusion and fake action. Iverson's dribbling has become his symbol, fast, strange and dizzy. Iverson, known as the shadow killer, relies on dribbling skills to make his opponent fall into the fog and it is difficult to tell things apart.
Some people may think that everson's crotch-changing dribble is not magical. Not as smooth as Thomas' rhythm, not as fast as Hardway's and not as strong as Kidd's, but Iverson can get rid of his opponent and go straight to the basket in two or three rounds.
Perhaps the opponent defending Iverson was not deceived by Iverson's actions, but lost himself in Iverson's superb skills, which caused great psychological pressure. In the end, I can only stand in the same place and become a marionette in Iverson's eyes.
Don't you believe it? Then let's enter the transformation of Iverson.
1 Face to face with your opponent for the first time.
The left hand dribbles down hard, and the fast-paced dribbling twice in a row is to change the dribbling route and fly away from the left side.
Control the ball with the left hand, and make the ball stay in the hand temporarily by using the rotating force of the ball.
Swinging the body and head to the left is the opponent's confusion about the attack direction, which causes the center to deviate to the left.
When the opponent moves to the left, let his feet bend naked and change the center of gravity quickly.
6 Jump the ball from the left hand to the right hand and change hands to dribble in an instant.
7 start, accelerate people.
Layup and throwing:
Regular layup under the basket
The most common scoring method, personal quick response, should be no problem to cover. But there is a different situation, that is, the 45-degree angle on the 2 sides of the basket is difficult to cover. In addition to the front body, it is best to use the side cover.
Three - step layup
It is not unreasonable for forwards to lay up in the vicinity of the 3-second zone. There should be a knee forward movement in the layup, and the defender will be knocked to the ground. In fact, the defense of the 3-step layup is different from the layup under the basket, and it doesn't need to be close to the body. The storage of the 3-step layup is very slow, and it is only necessary to take 2 steps from the layup person/kloc-0.
Turn around and lie down.
This action is actually a layup immediately after pressing A without pressing the direction key under the basket. This is also a common layup method. Its defense is quite troublesome, because after the opponent presses A, the defender will lean back and move back one step, which cannot be covered. Just in case, I'll explain it briefly in chronological order. 1 sec. Press A on your opponent and make a layup in 2 seconds. Defender: Don't make too much movement, just move left and right, and don't let your opponent bend over for 2 seconds .50066.606666666665 But because there are two actions involved here, your opponent may not make a layup directly after pressing A, but will take a fake action or something first, so you need your experience to judge here.
540 degree layup in the air
This skill is unique to strikers, and some people will jump too early because of misjudgment. It can't be said that it is easy to judge accurately, but it is not difficult. That's because the layup distance of this action is longer than the general layup distance, and it is a bit difficult to do this action in the 3-second zone, unless the layup is near the free throw line and the distance is not enough. So if you see that the striker got up on the 2 nd side and didn't enter the 3-second zone, it must be his turn.
Two layups at the basket
This action is to lay up first, but the ball turns around in your hand and then lays up. It is also the skill of the striker. This layup is difficult to judge, but as long as you are careful, you will find that the general layup is one step forward, but this layup is a jump with both feet, without taking a step forward. The appearance after getting up is different from other layups, that is, raising the ball above your head with both hands and leaning at a large angle.
Overlord stepped off the basket.
In fact, this is to press the left and right keys to make people take a step forward and make a layup, and they like to keep moving left and right to knock out defenders. It's not that we can't stop, it's just a little difficult. First of all, you have to hold down W and make a blocking action to keep yourself in front of your opponent. Don't be too far away from him, because you will pull away from him if you move, so you should react quickly and adjust your position. There are actually two kinds of overlord steps. One is that you can stay away from him, because he will take a step forward and then make a layup. There is also a left-right turn, the pace is very different from the first one, and it needs to be close. Because this action is to let the layup person move left and right, you won't take a step forward when you layup, but jump in place. The difficulty of defending this action is that if you stick it too close, you will be knocked off by the bully.
Throwing should belong to a new technology in the field of basketball today. The main point of its action is that during the process of high-speed possession, the player suddenly throws steals the ball into the basket and scores.
The main feature of this technique is a sudden shot, mostly at 445 meters away from the basket. Generally, the ball controller doesn't have to jump too high and can improvise. When he shoots, he can shoot like an ordinary jumper or like a low-handed layup. Moreover, the arc of the ball after shooting is high, and it is often hung on the defender and is not easy to be blocked. However, this technology requires players to have higher speed, excellent ball control ability and good feel. At present, this technology is widely used by players in the world's higher-level NBA leagues, but it is mostly used by guards in the NBA, because guards are generally short in height, strong in ball control and good in shooting skills.
Practice the feeling of fingertips. Any throwing depends on the feeling of the fingertips. Throwing is an ongoing shooting behavior. The body should be coordinated, and the force brought by inertia should be calculated. Timing is also the key. Some people took the opportunity to shoot, and some people threw the ball before the opponent blocked it. Watch more Parker's breakthrough shots when you have time.
This is a more detailed explanation:
Here are some methods: first, the basic skills should be solid: basic low hand, master layup, left hand (weak side hand) layup, jump shot and pass. Since the body has no advantages, the technology should be more comprehensive and there should be no loopholes. If you have the advantage of a weak player, you can attack the opponent's weakness. Let's talk about breakthrough: 1, the breakthrough of the ball is faster than the breakthrough of dribbling. Since there is no advantage in speed, it is even more sudden. The first step of dribbling is always faster than the first step after dribbling. With my left foot as the center, my usual trick is to lean forward, keep my center of gravity in the middle, take a step to the right with my right foot, and swing to the right with both hands holding the ball. Pay attention to the opponent's movements, whether the opponent is moving or not, immediately swing the ball to the left, penetrate the right foot, or even lift it slightly. At this time, the opponent's center of gravity will generally change a little, or the reaction is slow, and now it is moving to your right, so you should cross from the left. Many times, the opponent thinks that you are going to move to the left suddenly, and immediately pulls the ball back to the right and breaks through without hesitation. Summary: the breakthrough time is at the moment when the other party has just started. The key to the breakthrough is to use the movement of non-central feet as much as possible to make fake movements. For veterans, shaking hands is useless. Note: If you have dribbled, there are many ways to break through. The most practical action is Kobe's "right swing and left cut". Most people can't practice well because their steps are not realistic. Just take two steps to the right when you swing. Ai's "left swing and right cut" is also very simple and effective, which is more suitable for friends with unfamiliar left hands. Find another job to learn, and watch more videos may be better. 2. The choice after the breakthrough is very important. I am a point guard. Actually, I figured out what to do before I broke through. I don't want to talk about passing this time, so I discussed the choice of lens. If the opponent has a defender right away, if he can't get through, take the ball in the opposite direction of the person you just passed. That is, the first person to break through to the right, A, just stop and take the ball to the right rear. When defender B hesitates and A rushes back, try to dribble the ball to the left with his back. At this time, A dived to the right with all his strength, and you broke through against his direction. He is difficult to defend, he just blocks B. If the defender can't stop you in time, it depends on the position of the center in the basket. If he stands deep, almost below the basket, immediately stop the jump shot or jump high into the basket, which should be close to the basket. I believe everyone can shoot. If the center takes a step forward and is ready to put a hat on you, we will move on to the next part-shooting. 3. shoot. The tense moment has finally arrived, and there is almost no time to think. Suppose the other party, not the rookie, is ready to cover your situation. If the center position is not good, it will leave you a gap to move forward and make a jump shot. Pay attention to skip the center's side and lift the high ball at the same time, so that he will think you are going to shoot and be fooled into jumping up. Well, there must be enough space to shoot. If the center position is tense, you can only turn left or right. My choice is: 1, pass it to one side, let him turn to one side automatically, and we will have room. Watching Kidd's video, I feel that he is skilled, for example, turning the ball behind makes people think it is a back pass ... 2. It is difficult to make a fake move to one side at the beginning of the three steps, and even twist his knee if he is not careful. I hardly need it. I still have to learn from Kidd, but it seems that Kidd's injury is his knee. 3. Change hands for layups. Pay attention to the big change from left to right when changing hands. For example, for a layup from the left side, you should pretend to wipe the board with your left hand and then switch to the right hand horizontally and lift it gently. It's actually a hand sticking out from the middle. When I walk in the middle, I also pretend to be left first and then change to the right, but at this time, I often jump over the edge of the center to shoot at the last minute and catch the ball with both hands, so that I can collect the ball and avoid blocking when necessary. The right breakthrough depends on the basic skills of layup, because it is difficult to pretend to shoot on the left at this time. If your left hand is good, you can turn right first and then left. I'm used to taking off a little late, and my right backhand is from the left, so I need to walk three steps later or run three more steps. Key points: three steps should be fast, jump far, and don't be high without high advantages. Jump as far as possible and try to jump diagonally, that is, jump from left to right or from right to left in the hoop. Benben jumps from the front of the backboard to the back. How to shoot? Jumping far can make more room for your hand. And try to pass the center in three steps, so as to win the shooting space better. Recently, there was an article analyzing the bouncing and Iverson technique, which mentioned that the jumping point was early, close to the penalty line or even the three-point line. I think that's for friends who are good at speed and jumping. When I touched 10 meters high, I basically jumped from the free throw line. Now it's a late start, change hands according to experience and skills. I'm talking about stopping the jump shot immediately when the opposing center is far away. In fact, this position is probably one step inside the free throw line. Jordan often does this to reduce the risk of rushing into the inside. I didn't rebound here because I chose this way to save face. There are often point guard friends who feel that others don't listen to the command. When I play in any team outside, I usually make a few forced layups first, pretending to be a good scorer, and then turn back to the organization.
Shooting:
First of all, we should practice strength, which is the basis of shooting and action. Shooting mainly requires wrist strength and arm strength, just practice push-ups and dumbbells; You also need to supplement your back strength and practice sit-ups. Remember, strength is the foundation! !
Ok, now get down to business ~ ~
First, in-situ empty-handed movements. Look for videos of Jordan, Kobe Bryant, Allen Houston or Hamilton shooting online and compare them. Practice your movements. The essentials of the action are as follows: the five fingers are naturally opened, the index finger is the most powerful, the wrist is pressed down quickly, and the palm is flat after the action is completed.
Second, the next step in the basket is to practice scrubbing. Under the condition of ensuring the hit rate (it is easier to clean the board under the basket), the practitioner can concentrate on observing his movements, and if possible, it is best to shoot with a camera (shooting the front, left and right, and rear angles). Compare the hollow action with the standard action in the video. The emphasis is on correcting and stabilizing movements.
Third, shoot at a medium distance and take pictures. The method is the same as above, but at this time at least 30 times a day (half bar, around the free throw line); Also ensure the hit rate and practice for one to twenty days until the hit rate reaches 60% for five consecutive days. Suggestions, but also insist on watching their own videos to further stabilize the action.
Fourth, after the movement is steady, practice harder and move the blue dot out a little bit until the three-point line.
Practice should be persistent, shooting for an hour every day, exerting force for half an hour, and it will be effective in about two months.
The most important thing is to persist! ! ! Come on! ! !
Left-handed and right-handed ball control exercises:
First of all, of course, the practice of getting familiar with the ball. You can do more with one hand, dribbling in front of you, dribbling behind your back, dribbling under your legs, dribbling in front of you with one hand, and patting the ball at low altitude ... There are many ways to get familiar with the ball, which can be found in online articles or Youku videos. So I won't say more.
The following is my personal experience in my previous internship.
In the practice of dribbling at low altitude, you can shoot one finger at a time. The sooner you shoot, the better. You can start with the powerful index finger and middle finger, and then start with the ring finger and little finger thumb. Although this is a bit difficult to practice, it will improve the flexibility and strength of your fingers. Because dribbling mainly depends on the strength and flexibility of fingers.
There are rackets and balls on this wall. Be sure to shoot with your fingers. You can zoom in or out. You can practice flexibly anyway. This can improve the strength of your upper arms and fingers.
You can also practice shooting with your left hand until you can shoot as smoothly as your right hand. It doesn't matter if you are allowed to shoot with your left hand, because you don't usually shoot with your left hand when you play again, but you still have to feel like shooting with your left hand. This can practice the coordination between your left body and your feet, because you used to play with your right hand and your right body all the year round, and your left and right feet are not so flexible, so practice is very helpful.
Practicing basketball with the left hand is very useful for actual combat or ball sense practice. Not only can you grab more rebounds, but you can also increase the strength of your arms and fingers and the coordination of your left side.
It doesn't matter if the speed is not fast at first, but the posture must be correct, the dribbling and footwork should be coordinated, and then the speed should be gradually improved. It is also very important that the step of taking off with your left hand must be to take off with your right foot, or to step on your right foot first and then jump with your foot, because you are used to taking off with your left foot and taking off with your left hand when it is your turn. If you keep taking off with your left foot, it won't help you break through, because even if you overtake people.
And doing more skipping can improve speed and endurance.
Watch more videos. Youku has a lot of streetball videos and wonderful NBA videos. Watch an action several times, interspersed with imitation when practicing, and then play more actual combat with friends.
These are the exercises I do when I have time, mainly personal exercises. Actually, I spend 1 to 2 hours a day, 4 or 5 days a week, and practice more on weekends. I always practice after work.
If you have the chance, you can play more ball games with your friends. (You can be alone. You will find many problems through actual combat. The ball always falls or is taken away, but it's the only way. Don't be depressed. The key is to sum up experience and find your weaknesses, and then strengthen practice. After a long time, you will definitely have your own unique skills to break through.
In fact, generally speaking, practicing the left hand is to strengthen the strength and flexibility of fingers and arms, the coordination of the left side of the body, and the coordination of the left and right feet. In daily life, I often use my left hand, such as brushing my teeth, taking things, sweeping the floor and eating. It will be useful if you can use your left hand as much as possible, but you need to use your left hand to write, and the words you write can't be read clearly.
Actually, it's all bullshit. The most important thing is to keep practicing. Practice as much as possible when you have time and conditions. Don't make excuses for yourself, such as not wanting to practice in cold weather or feeling too tired. If you don't want to practice, you can watch a video. After watching it, you will want to play ball or find someone to practice with you, and you will find the feeling.
When the ball is lucky, it is not easy for others to grab your ball. Pay attention to the opponent's reaction when passing the ball, and see if he ate your fake action before making the next move. It's easier to make people yellow with a bigger fake action.
Physical quality:
1. strength: insist on doing push-ups at least every day.
Do 20 at a time
Then slowly increase in the later period.
Sure, you can do it when you are bored.
1. Composite group push-ups (horizontal, upward and downward)
Exercise muscles: pectoral muscle, deltoid muscle, upper back muscle and triceps brachii. Practice: 3 groups do it continuously, and only pause when changing postures between groups.
A, standard push-ups-hands shoulder width, legs and back straight, feet together, arms straight, elbow lock. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way. Watch the rhythm.
B, tilt up push-ups-put your hands on a bench 50-70 cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.
C, downward inclined push-ups-two feet on the bench, hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. You can also use fitness balls instead to increase the participation of body dry muscles.
2. Strong push-ups
Exercise muscles: chest muscles, shoulder muscles, upper back muscles, triceps brachii.
The starting posture is the same as the standard push-ups, but the right hand is placed on the ground and the left hand is placed on a bracket about 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then lift yourself up with explosive force and let your hands fly for a short time. At the moment when both hands are flying, the body turns slightly to the left, leaving the left hand on the ground and the right hand on the bracket.
Step 3 push-ups and turns
Exercise muscles: posterior deltoid, psoas and lower back.
The starting action is the same as the standard push-ups. Hold up your body, straighten your arms, turn your identity to the right, lift your right arm, and look up to the right with your eyes moving with your right arm. After a short pause, they resumed their starting posture and switched to the other side.
4, triceps brachii push-ups
Exercise muscles: triceps brachii.
It's the same as standard push-ups, except that the hands are held together and slightly rotated inward, so that the thumb and forefinger form a triangle. This changes the weight of the triceps brachii.
Sit-ups can exercise your waist strength and abdominal muscles.
Stick to 20 a day.
Similarly, it will increase moderately in the later period.
But don't go beyond the range of increasing tolerance.
Lie on your back, the abdomen and thighs are at 90 degrees, the thighs and calves are at 90 degrees, the body is like a flying fish, and things can be put under the calves. This action looks simple, but to really get the best training effect, you need to "compress" the abdominal muscles with the contraction force of the abdominal cluster, and the action is very short. When doing this, the upper back is off the ground, but the lower back is still close to the ground. The action is just to press the abdomen, bend the spine, and make the chest ribs close to the pelvis. It is just to make the abdominal muscles in a "peak contraction" state, pause for a while, then control the tension of the abdominal muscles, slowly stretch and restore the spine.
Note: The position of hands has a direct influence on the pressure of abdominal contraction.
Usually, there are three different placement positions:
1, hands are naturally straight (relaxed) in physical test.
2. Cross your heads and hold them in your chest (middle)
Step 3 put your hands behind your neck (difficult)
Tips:
1. Accurate method: put your hands gently on the back of your neck and ears to avoid the neck from being pressed inward.
2. inaccurate method: hold the back neck tightly with both hands, bend the back and press the neck column inward with both hands.
Practice method of waist and abdomen:
(1) Forward leaning: mainly used to practice the ability and flexibility of waist forward movement. Specific methods: step by step, hold your legs and knees tightly, clamp your hands and fingers crossed, straighten your hips, and raise your hands and lift your heart. Then the upper body bends forward, the palm presses down on the ground as far as possible, the knees are straight, the hip joints are flexed, and the back is fully extended. Loosen your hands, bend your elbows from both sides of your feet with your hands, hold your heels tightly so that your chest is close to your legs and your back is fully extended. Relax and stand up after a while. You can also turn your waist left and right when your hands touch the ground, and your palms touch the ground outside your feet, which increases the flexibility of turning left and right when your waist is stretched.
Action points: keep your legs upright, hold your chest and bend your back, fully stretch your back, and keep your chest close to your legs.
(2) Back swing: mainly used to practice the flexibility of waist back swing. Specific methods: stand step by step, with one leg supported and the other leg straight back during practice.
Swing, straighten your arms at the same time, swing backwards with the L-body bending backwards, so that the back of the waist is fully compressed and the front of the lumbar spine is fully extended;
Action points: the back swing leg and the upper and lower back flexion vibration swing are carried out at the same time; Support your legs, straighten your knees, bend your head and arms backwards, and do coordinated back swing power-assisted movements.
(3) Waist rotation: it is mainly used to practice the left and right rotation range of the waist. Specific play; The foot is slightly wider than the shoulder, and the arm is naturally perpendicular to the rest side. Take the hip joint as an example.
The shaft body leans forward, and then rotates the upper body clockwise or counterclockwise from front to right, upward and then left with the waist as the axis; At the same time, your arms follow the upper body.
Turn clockwise or counterclockwise to increase the amplitude and strength of waist rotation.
Action points: try to increase the amplitude of the loop, from slow to fast, so that the lumbar joints can be fully moved and extended.
It is recommended not to lift dumbbells or barbells. If there is no guidance, you will practice injuries.
Pull-ups are really the best way to practice upper limb strength!
You can practice your waist and abdomen by raising your legs horizontally and pulling them up.
Some people can't get up, so they just want to come to me directly.