1. Chest

1. Bench press: Mainly trains the thickness of the pectoralis major muscle and thoracic groove.

Action: Lie on a supine bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the position. Tip: Push up and down in an arc to fully contract and stretch the pectoralis major muscles.

2. Incline press: Mainly trains the upper chest muscles.

Action: The essentials of the action are the same as the bench press. The difference is that the bench is adjusted to an inclination of 30 to 40 degrees and you lie on it while doing it.

3. Lying bird fly: mainly practice the middle groove of the chest.

Action: Lie on a supine bench, hold dumbbells in both hands, palms facing each other, stretch your arms naturally above your chest, slightly bend your elbows and lower the dumbbells to the lowest point in an arc to both sides, fully stretch your chest muscles, and contract your chest muscles to arc your arms. Lift up and restore.

4. Supine straight arm pull-up: The best action to expand the chest and train the pectoralis major and serratus anterior muscles.

Action: Lie on your back on a bench with your shoulders on your back, your feet on the ground, hold one end of the dumbbell with both hands above your chest, slowly lower (drop) the dumbbell behind your head with your shoulders as the axis (feel the stretch of your chest muscles and ribcage), and then lift it up when it reaches the limit. Pull dumbbells to restore.

Note: To prevent damage, the lowering process should not be too fast.

2. Shoulders

1. Press: Mainly train the front, middle and rear deltoid muscles.

Action: Sit in a sitting position, hold dumbbells at your sides with both hands, elbows abducted, palms facing forward, push the dumbbells in an arc to the highest point, pause, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or you can do it alternately with one arm.

2. Lateral raise: Mainly trains the middle deltoid muscle.

Action: Hold the dumbbells in both hands and hang them in front of your legs. Lean your body slightly forward, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Stop for a moment, and then slowly restore control of the shoulder muscles. It can also be done with one arm and alternate between the two arms.

3. Bend over and raise sideways: Mainly trains the rear deltoid muscles.

Action: Hold dumbbells in both hands, palms facing each other, lean over and bend your knees, keep your body stable, raise your arms to both sides, and then slowly return to control.

4. Shrug: mainly trains the trapezius muscles.

Action: Hold dumbbells in both hands hanging by the side of the body, bend the knees slightly, lean the upper body slightly forward, fully lift the shoulders, try to touch the acromion to the earlobe, pause for a moment, and then slowly control the recovery.

3. Back

1. Bend over and row with arms: Mainly trains the latissimus dorsi muscles.

Action: Lean over and bend your knees slightly, holding a dumbbell in each hand, hanging down in front of the body, and use the contraction force of the latissimus dorsi to lift the dumbbell to the height of the elbow and shoulder or slightly

Above the shoulder position, pause for a moment, and then use the tension of the latissimus dorsi to control the dumbbell to slowly return. Note: When rowing, the latissimus dorsi muscle is mainly contracted and stretched, and the upper body should not be raised to avoid borrowing force.

2. Bent over and single-arm rowing: mainly trains the outer side of the back and lower back.

Action: Hold a dumbbell with your palm facing inward, and support the fixed object at the knee of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), pause for a moment, and then slowly and controlledly return the dumbbells (the back muscles are fully stretched). After completing one side, switch to the other side.

3. Stiff-leg deadlift: Mainly trains the lower back, gluteus maximus and biceps femoris.

Action: Hold a dumbbell in each hand and hang it in front of your body. Stand with your feet naturally open, shoulder-width apart, legs straight, back straight, bend forward, and raise your head until your upper body is approximately parallel to the ground. Then the lower back muscles contract to restore the upper body. Note: To maintain tension, the dumbbells should not touch the ground when bending forward. Don't move too fast.

4. Biceps brachii

1. Alternating curls: Mainly train the biceps and isolate the biceps.

Action: Sitting (or standing), hold dumbbells hanging by your sides with both hands, palms facing each other, and elbows on both sides of the body. Use the elbow joint as the fulcrum, curl upwards, and at the same time externally rotate the forearm with the palm facing upward. Raise it to the highest point and tighten the biceps, pause for a moment, and then control the return. Do it in rotation.

2. Ideological curls: Mainly train the peak of the biceps brachii.

Action: Stand, bend your upper body forward naturally, hold a dumbbell in one hand and hang it in front of your body, and place your upper arm against the knee or leg on the same side. Bend the other hand and place it on the knee or leg on the same side to stabilize the body. Curl the arm holding the dumbbell upwards to the highest point to contract the biceps to the limit, pause for a moment, and then slowly return to the original position.

3. Side curl: Mainly trains the brachialis and forearm muscles.

Action: Sitting (or standing), hold a dumbbell in each hand hanging by the side of the body, palms facing each other, upper arms close to the side of the body, with the elbow joint as the fulcrum, curl upwards with force to the highest point, pause for a moment, and then slowly return. Tip: Both arms can be done at the same time or alternately.

5. Triceps brachii

1. Arm flexion and extension at the back of the neck: Mainly exercises the triceps brachii.

Action: Sitting (or standing), hold one end of a dumbbell with both hands above the back of the neck, with the palms facing forward, with the upper arms fixed, and use the elbow as the fulcrum to do arm extension. Tip: Both arms can be done at the same time or alternately.

2. Bending arm flexion and extension: mainly exercises the upper part of the triceps brachii.

Action: Lean over, stand with your feet forward and backward into a lunge, hold your front leg and knee with one hand to stabilize your body, hold a dumbbell with the other, and keep your upper arms close to your side. Stretch the triceps brachii forcefully backward and upward until the forearm is parallel to the ground, causing the triceps brachii to contract to its limit, pause for a moment, and then slowly return to the original position.

6. Legs

1. Squats: Mainly train the thigh muscles and gluteus maximus.

Action: Hold a dumbbell in each hand at the side of the body, or place the dumbbell slightly higher than the shoulder. Control it steadily. Stand with your feet naturally open about shoulder width, with your feet slightly in a figure-eight shape. Keep your chest up and tighten your waist and back. Bend your knees and squat down to the lowest position, then contract your thighs to squat back up.

2. Lunge Squat: Mainly trains the gluteus maximus, biceps femoris and quadriceps muscles.

Action: Hold the bell in both hands, stand with your feet naturally open, take a step forward with your right foot, bend your knees, and make the knees of your back legs almost close to the ground, forming a lunge squat. After completing the prescribed number of times on one leg, switch to the other leg and do it forward.

3. Prone leg curl: mainly exercises the biceps femoris.

Action: Lie prone on a bench, hold dumbbells between your feet or tie dumbbells to your ankles, your calves hanging in the air, hold the ends of the bench with both hands, and straighten your legs. Then exert force on the biceps femoris, bend the calf, and reach the highest point so that the biceps femoris is in the "peak contraction" position. Pause for a moment, and then slowly and slowly return to the position controlled by the tension of the biceps femoris.

7. Calf

Standing single-leg heel raise: mainly exercises the calf muscles.

Action: Hold a dumbbell in one hand, hold a fixed object in the other hand, stand on the pedal with the front foot of one foot, lower the heel to the lowest point as much as possible, and bend the other leg to lift the calf. Contract the calf muscles to lift the heel to the highest point, pause briefly, and then slowly return to the original position. Do it alternately with both legs.

The first item: half squat jump

1. At the beginning, squat down to the ? position, place your hands in front of you,

2. Jump upward at least 20 to 25cm off the ground. (You can jump to 25-30cm if you find it easier). While in the air, your hands need to be behind your back. When you land, complete once.

Next, just repeat the above steps!!!

Quickly improve jumping ability training tutorial 2

Item 2: Lift your toes (heel raise)

1. First, find a step or a book to stand on, and then justPut your toes on it, and don’t let your heels touch the ground or rest on them

2. Raise your toes to the highest point

3. Lower it slowly and complete it once. Finish with both feet to complete a set.

Quickly improve jumping ability training tutorial 3

The third item: steps

1. Find a chair and put one foot on it, making it 90 degrees

2. Jump away as hard as you can, change your feet in the air, and put it on the chair.

3. Repeat step 2, put the original jumping foot back on the chair, and complete another jump.

Quickly improve jumping ability training tutorial 4

The fourth item: vertical jump

1. Keep your feet straight, shoulder width apart, and "lock" your knees...

2. Only use your calves to jump, and you can only bend your feet? Try not to bend your knees...

3. When you reach the ground, take off quickly and complete it once...

This one is difficult, you can use your hands to help you jump...

Quickly improve jumping ability training tutorial 5

The fifth item: toe jump

1. Raise your toes to the highest point,

2. Use your toes to quickly take off, and the jump should not exceed 1.5 or 2.5cm

Frog jumping exercises are necessary and helpful to improve jumping ability, because after all, this is a way to train strength. In addition, there are other methods.

The first method is the most effective and the most difficult, allowing you to improve your bounce in a short period of time. Specific method: Dig a hole, about one meter deep. Tie a 5-pound sandbag to your legs and jump into the pit. Try to jump out of the pit while carrying weight. After half a month, dig the hole 20 centimeters deep, increase the weight by 2-3 pounds, and continue practicing. This cycle continues until the point where you can no longer bear weight or jump out of the pit, and the practice ends here. Remove the weight and try again to see how high you can jump.

The second method, the effect is not very obvious, but it is easy to implement. Specific method: tie a rubber band to your ankle and jump vertically in place. Practice for half an hour every day. But I feel that this method is not effective.

Good luck to you, future sports star!

To develop explosive power, you must increase the contraction force and working distance of the muscles, shorten the working time, and perform fast movements with small-load machinery during strength training. Without reducing the speed, gradually increase the load to increase the muscle contraction force. The technical action of "back throw" mentioned just now is mainly used to knock down the opponent.Muscle contraction force increases explosive power. An increase in strength can enhance the ability to control technique, so in daily training, we must not only work hard on technique, but also work especially on increasing explosive power and improving muscle contraction speed. Practice has proven that high-intensity explosive power is an essential factor in improving performance. So how to improve explosive power? (1) Change load and speed. (2) Strengthen professional technical training to improve muscle control capabilities and the ability to relax before exerting force. (3) The initial length of the muscle. Only when the stretched muscle contracts, it will have faster speed and strength. (4) Relaxation exercises after strength exercises.

Among the factors of explosive power, strength plays a leading role, so the growth of strength contributes to the development of explosive power. But strength is by no means equal to explosive power. That is to say, in actual combat, it is not possible to use technology well just by having the strength. A judoka's explosive power can only be exerted through a coordinated combination of basic strength, speed, technique, and sensitivity. Some people can lift quite heavy barbells, but they cannot do it when they fall. Specifically, they lack specific strength. When judo athletes compete, they need strength, speed, and endurance. Some of our athletes feel that their strength is not bad, but the key is their special ability and quick strength. In future training, attention should be paid to improving special strength on the basis of transferring strength from one set to special strength.

Issues that should be paid attention to when developing strength:

(1) Load. Facts have shown that only strength training under certain weight conditions can increase strength, and different loads used in strength training have different effects. Therefore, the load should be reasonably arranged depending on the individual during training.

(2) Over-recovery. During exercise, a large amount of energy substances are consumed, exercise stops, catabolism takes a secondary role, and energy substance synthesis begins to recover and exceed the original energy substance content in the body.

(3) Training interval. Practice has proven that strength training is best done in intervals, because strength increases quickly and fades quickly after stopping training.

(4) Age and gender. The same person responds differently to strength training at different ages, and the strength values ​​of men and women are also very different.

Regardless of men and women, as long as they insist on strength training, it will have a good effect on maintaining and developing strength quality.

First, the most important thing is that you yearn for dunking`

Second, you must endure loneliness and persevere through hardship.

Third, you must have confidence in yourself and believe that you can do it! In history, there are many short people who dunk, such as Little Potato Webber, who was under 170 and could even dunk with both hands. The 2000 National Slam Dunk Champion was 175. In the United States, he is shorter than 175. There are many people who can dunk. Although Europeans and Americans are indeed very strong in physical fitness, we can definitely achieve it through proper training. We learnThere is an American international student in the school named Matthew. You may know him as being fat and not very tall, but he can jump on the spot and grab the basket.

Fourth, dunking is not your ultimate goal. Exercise your body, bring strength and beauty to others, and give people the feeling of flying. Of course you have to like it.

I like the feeling of flying.

Fifth, if you are below 170, of course you cannot expect to dunk the standard 3.05 basket, because people always have limits, "You are not a genius.

He is talented and it is impossible to train professionally. But he can definitely dunk on a basket around 2.9-2.95. Most baskets are this high.

Of course it’s on the street. Except in the gym.

7th, have a good pair of basketball shoes and adequate protection. 8th, have time and energy to practice and not be afraid of boring.

9. It is very important to have the support and participation of a bunch of friends. It is best to have a few good jumpers to play with. 10. The desire to be able to skillfully fly to the layup with one hand and fly. Desire is the first.

Second, specific physical requirements

1. This process will probably last a few years, but if you pay attention to physical fitness, love sports, and train properly, you can dunk within 1 to 2 years. At least you can give people the feeling of dunking. See your flying majesty. Remember to exercise non-stop, but not every day. You must maintain a certain amount of time every week. In daily life, you should pay attention to maintaining the training effect. 2. Keep the body fat less. Generally People who exercise regularly won't have this problem. The key is that it may not be like this when you start, but it doesn't matter. 3. Sports are not just basketball hobbies. If you are asked to practice track and field, don't think it is useless or irrelevant, or even refuse. . 4. If necessary, you can use a vacation (summer vacation is best) to practice continuously from morning to night. This may seem a bit BT, but you will soon find that you can adapt to it, and although you are tired every day, it is always useful. Endless power. 5. Believe what I say, if you feel useless, you can leave immediately. 6. It is best to be able to swim and be willing to go to the gym, or find a way by yourself. 7. Dunking can make you confident, but remember Don't use this to look down on people who are taller than you. You must know that it will be easier for people who are taller than you to practice this. Everyone has their own strengths and potential.

8. Don’t affect your studies. This is something other than your studies. What is certain is that even if you can dunk a basketball, you won’t be able to join a professional team. You still have to rely on studying. 9. Use education with fun. Don’t be anxious to see your own results. Persevere. And keep at it, you will slowly see the results. Pay special attention to "altitude sickness" which occurs in any practice process, such as practicing guitar, piano, doing Olympiads, etc., will first.10. Be active on the basketball court and be good at imitating the movements of the stars.

Three, implementation process (divided into several sections)

When you start from the first day, you must treat it as a part of your life. You can't fish in three days. Don't be afraid that you can't practice. Even if you can't practice, don't be sad because you will learn far more in this process than the dunk itself. Much.

(1) Basketball special training:

The purpose of dunking is to play basketball. Now let’s talk about how to play basketball. Basketball is a group project, which must be made clear. However, many of our basketball-loving friends ignore this and work alone, thinking that they are great at playing. It's wrong. No matter who you are, one person can't replace a group. Maybe you can handle the key ball, but the fun of basketball is not there. Everyone is happiest when they are happy. Don't think that you are playing well, or even despise others. For those who don’t know how to play, mentality is more important. Quality is the first. A person who has played for 3 years but has good skills cannot keep up with a person who has played for 6 years and has poor skills. This is a fact, because the awareness of basketball is the most important, and experience It is also very important that your understanding of basketball is also different. Don't think that you are going to fight when you play, and you have to fight with others. Being tolerant and wise can help you make many friends and learn a lot. Knowing this, Only then can you play street basketball or even a formal game and dunking will become your weapon.

(layup) To dunk, you must first make a good layup. There are many things to pay attention to here: "Many people are very accurate in layups" but they don't jump high. This is useful in actual combat, but it is useless for our dunks. Of course, the ball feels very good. Important. Layups are divided into low-hand and high-hand layups. We use the master lay-up, and the low hand is used in other places.

Practice 1. Master layups from two sides of the midline, alternate layups in groups of 10, use all your strength for each takeoff, and practice repeatedly until you can reach the highest point with the ball in your hand at the highest point of your takeoff. This It can make up for your height, and can also increase your ability to stay in the air. This is a basic exercise. Pay attention to this requirement in your usual layups. All your layups must follow this standard. Note that the center of gravity must be placed before taking off. On the legs, this is conducive to explosion. Try more and you will feel like you are sitting on a spring and take off powerfully. This feeling will eventually lead to you feeling like flying. Practice more layups. Exercise 2. Baseline layup requires the same as before. But you have to put the basketball into the basket with your side hand. Remember, don't be afraid of not making it, and don't be afraid of hitting the basket. Keep the ball in your hand until it reaches the highest point before taking a shot. Exercise 3. Hit the backboard with the ball, requirements As mentioned above, the premise is that you must touch the backboard. This must take into account the issue of bounce. The bounce practice is discussed below. The goal of the layup is the backboard. At the highest point, push the basketball to the backboard with your hand and do not let go. Repeat this. Give yourself a clear goal. For example, today's height is under the backboard.Time to see if you are improving? Exercise 4. Long-distance layup must be done step by step. At the beginning, the distance from the backboard to the entry point will be gradually increased. The standard is that you can send the basketball to the basket like a normal layup. Pay attention to yourself. The posture must be stretched and relaxed. This is a slow process. Maybe you can't keep up with the bounce. Don't blindly increase the distance. That will make you develop bad habits for layups. It will deform. But it is necessary to try to experience the feeling from a much further distance from time to time. This will allow you to restrain your movements. Until one day you can use an underhand layup at the free throw line, and in the 4th At the shooting point, the master jumper makes a layup. Send the basketball to the basket. Pay attention to your movements and feel the feeling of flying during the takeoff. Exercise 5. Practice around the box, which is to take off on one side, reverse hook layup, and feel in the air. As before.

The above 5 exercises are the most basic exercises, which can cultivate your ability to stay in the air, control your body, and coordination for layups. Remember not to shoot the ball until it is at the highest point. Of course, this will have some impact on daily competitions. It has a certain impact. But you have to learn to adjust it yourself. These exercises should be integrated into your basketball practice just like shooting. Of course, you can also find similar training methods yourself. There are many, and everyone can learn and practice them in practice. What is necessary is that you You should learn more about the movements of basketball superstars. Although you may not necessarily do them well, practicing these difficult movements repeatedly can cultivate your coordination, flexibility, jumping, etc. It can also increase the enjoyment of basketball. .You must have desire for a layup.

(Dribbling, defense, shooting, etc.)

Dribbling is very important. In actual combat, dunking does not mean that others make way for you to dunk. You always have to have a certain degree of dribbling and dribbling. However, this is not closely related to the core issue discussed now, so I will omit it in the future. It will be discussed in the article.

(Backboard) is good for bounce and awareness, which will be explained in the bounce section.

(2)Special jumping exercises

Dunking without bounce is unimaginable, unless you are as tall as O'Brien and Yao Ming. The dunk we are pursuing is actually a pursuit of beauty that shows the posture of jumping and flying. It is divided into two parts, one part is independent of Basketball`Part combines basketball.

A. Independent from basketball.

1. Sprinting and long jump. These two are very important. An excellent sprinter must be a long jumper with considerable strength. Speed ​​is also a kind of enjoyment. In dunking, the contraction of the quadriceps femoris and gastrocnemius muscles is the strongest. Sprinting and long jump are good ways to practice these two explosive powers. You can practice these two items in your usual physical education class and in your spare time. Sprinting: 30 meters, 50 meters sprint, 100 meters is not needed. But as a comprehensive development, it is still necessary It is necessary to pay attention to the contraction of those two muscles during sprinting. You must do your best. Sprinting should be done regularly.Run, but not necessarily for a long time, to maintain a certain amount of muscle tension

It is very helpful for training and improvement. Long jump: When standing long jump, you must use all your strength and pay special attention to the contraction of the muscles. When sprinting, pay attention to the starting speed and the feeling of the center of gravity leg when taking off. When taking off, you should feel that your Achilles tendon is stretched to the extreme. To. Frog jump: Generally 20 meters, 4 back and forth can be practiced after playing basketball. It is easy to improve when you are very tired by practicing these, but don't overdo it. . Achilles tendon exercises Everyone knows that the length of the Achilles tendon has a great influence on bounce. If the previous exercises are mainly thigh strength training, then the following is the training of gastrocnemius and Achilles tendon with weight-bearing heel raises: it must be fast, otherwise your calves will be very weak. It is certainly not true that it is easy to thicken and you must feel that the Achilles tendon is stretched to the maximum and feels like it is about to tear. Generally, gyms have such equipment. If not, you can make it yourself. When you reach a certain point, you can do it on the steps. Step on the steps with your toes and do heel raises without stepping on the rest of the steps.

Squat with weight and then jump up, usually 10 in one group and 8 groups in total. One-legged hops, 30 reps on one leg, 8 groups in turns. I still want to feel the stretch of the Achilles tendon. Squat with one leg supported and then raise your calf. This is very difficult and can only be done when your leg strength reaches a certain level. It can exercise the static strength of the thighs and calves.

The above exercises do not necessarily need to be done in particular, but you must do them frequently and in a decent way in your daily life, so that they will be effective.

3. Fat consumption and resistance strength exercises

Swimming: This is the best way to burn fat quickly. You can also try running in shallow water, so even good girls can try it. Of course, if you want to swim, you can swim every day during the summer vacation. This should be regarded as a required course, and you can enjoy watching beautiful women! Fitness: In the traditional sense, the lighter a person is, the better, but strength is very important. It can protect you from confrontation. Injuried. Practicing exercises such as bench press with appropriate load is very beneficial to the improvement of sprinting and the power explosion for layups. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. Waist and abdominal strength is very important for jumping. Staying in the air and stretching come from bounce and your waist and abdominal strength and control. Special exercises for the waist and abdomen: sit-ups, twists, back-ups, weight-bearing waist lifts, resistance exercises, raising the legs with arms supported to make the legs vertical to the body, etc. are all good.

B. Basketball-related quality exercises.

1. Sprint back and forth with the ball on the court for one round. Rest and then continue.

2. Throw the ball yourself or ask others to sprint to catch the ball for a layup. Stay far away and have enough run-up time to catch the ball in the air for a layup. Remember not to wait until you are about to catch the ball for a layup before asking others to throw it, so it is best Throwing by yourself This kind of practice is conducive to the coordination of steps. Try more and you will get used to it. It is also called alley-oop, but it is more demanding than that. 3. Rebound practice: smash the board by yourself and get back up.When jumping for the ball, pay attention to the requirements of bouncing, but this is not effective in actual combat. This is just to practice bouncing.

4.★The most important thing is to practice height touch. If you can touch the board or the frame, everyone should set a standard for themselves and compete continuously. Pay attention to the center of gravity of the take-off, which must be forward and upward, and experience the feeling of gliding in the air. In the end, when the hand hits the board, it is not the highest point, but it is the same as gliding to the board without moving the hand after taking off. This must be filled in your practice. This is the core. The requirements for taking off are the same as before. Same.

Okay, now the preparations for dunking have been completed. These are basic skills, but you will not be successful if you practice them. You must learn how to train to greatly improve your quality, especially jumping. Of course, these training can It’s best to combine it with basketball. You can practice the basics of sprinting at home or in the hallway of your dormitory. If you practice seriously, your bounce should be able to reach more than 80CM, and you can basically try to dunk. The most important thing before dunking is the treatment and protection of sports injuries.

The most common injuries caused by dunking are as follows:

1. Ankle sprain: This is very common, and you should also pay attention to protection in normal basketball. Everyone knows how to protect it, so I won’t say more.

2. Wrist and arm fractures: It is also very common. Some people can put their hands into the basket and easily get stuck and cause fractures. Some people once learned Carter's arm hanging and suffered serious injuries. Remember not to walk before you learn to crawl. Be careful when you start to buckle, don't get too excited. Injuries are most likely to occur at this time.

3. Collision with others: Because you jump high and have a lot of momentum, you are easily injured if you collide with others, so don’t buckle when there are many people unless you have to. Just have fun by yourself. Unless there is a girl next to you, I support this. !

4. If you are jealous of others or show off in front of others and get hurt by others, you have to control this yourself. Never show off or look down on others. This has been emphasized before.

Okay, let’s officially start dunk training:

1. Choose a suitable height for you. To dunk crisply, it must be at least 15CM above the basket frame, but generally speaking, 5CM can also create the illusion of dunking if you grasp it well. This is enough (5CM refers to the bottom of the ball exceeding The basket frame is 5CM. If you use your fingers, it will definitely hit the frame. If you control it well, you can dunk if you can pass half of your hand over the frame)

2. At first, look for a basket dunk with a 2.8 or so rim, because you are more than enough for this height. It’s just that this rim is hard to find. You can go to some elementary schools to find it, or some antique-level rims have been smashed and drooped to experience it.If conditions permit, you can buy a school backboard and adjust it yourself (strongly recommended, many children in the United States practice dunking this way). At this height, you can experience various postures, just like learning anything. The simpler things, the easier it is to do well. .Don’t pull the basket because it is very dangerous. You can experience the feeling of flying at this height. After you have these basics, you can try it on a higher basket.

3. Group up a few friends and try alley-oops. And set up some artificial obstacles. Try dunking in motion. Once you are proficient, find friends to make moving targets to defend you. As long as they are careful not to really hinder you, practice under such circumstances. Now Basically OK.

4. Tall friends should pay special attention to the height of their flight, the gracefulness of their movements, and the difficulty. Otherwise, your dunk is meaningless and nothing. A dunk above 190 is nothing and nothing to show off. The same is true for a well-trained dunk. It’s not unusual to have a basket of about 3 meters between 180-185. So tall people should work on choreography. Short friends can dunk very well. As long as you jump up and dunk, you will definitely be a good player. The most important thing you need to pay attention to is Personal protection: Because short people are particularly vulnerable to injuries. You should dunk when you need to show yourself the most. You will become a hero.

The key to training for bouncing lies in the strength of the Achilles tendon. The Achilles tendon is commonly known as the big tendon, that part of the heel. I remember the extreme sports shoes that were all the rage about 10 years ago. They were specially designed for bouncing. The secret is that after wearing them, only the soles of the feet are allowed to move. Land on the front end and exercise the strength of the Achilles tendon by strengthening the weight-bearing of the Achilles tendon. In fact, this is also the principle of frog jumping. Just exercise with a purpose