What basketball requires is the coordination of the whole body, and just exercising one part is not enough!
Do each action once without any equipment,
1. Squat can be done with dumbbells without a barbell.
4 groups, the first group is warm-up, do not pick up anything and squat directly,
Use appropriate weight for the last three groups. Place the dumbbells on both sides of your head. Lower slowly, stand up slightly quickly, and pause for 1 to 2 seconds while standing up.
15 to 20 per group
2. Yuanbao tightens the abdomen.
4 groups. The first group is a warm-up. The last three groups hold a slightly lighter dumbbell with both hands and place it behind the head. With your feet crossed, lie flat on the ground and try to keep your knees and elbows touching. Hold for 1 to 2 seconds, then slowly lie down.
25 pieces per group
3. Lift the ankle.
4 groups, the first group warms up, and the last three groups stand on a large dumbbell piece, with the heels off the ground, and use the strength of the ankles to lift the body.
35 pieces per group.
4. Bend and extend your arms.
4 groups, find a sturdy bench with armrests, face away from the bench, place your hands on the bench behind you, keep your feet straight in the appropriate position, and use your triceps to make your body rise and fall, up and down.
20 pieces per group.
5. Start at both ends on opposite sides.
3 groups: Lie on the ground or bed, straighten your arms, and use the strength of your waist and back to lift your upper and lower bodies at the same time. It will be difficult at first, but you will get used to it gradually.
30 pieces per group.
6. Flying bird on its back.
Set 4, lie on your back on a bench as wide as your back (mainly as wide as it will not affect the movement of your shoulders), hold a dumbbell of appropriate weight in each hand, and use the strength of your chest muscles to move your arms simultaneously Lift up and close. (The arms can be slightly bentsong)
20 pieces per group.
7. Shoulder wrap.
For 3 sets, hold a dumbbell of appropriate weight in each hand and circle around the shoulders at the same time, at a slightly slower speed.
This action is the fastest action to increase shoulder muscles and strength, but if you don’t pay attention to this action, it will damage the shoulder muscles, so the weight must be controlled!
8. Push-ups.
3 groups. If you do it often, you can put a plate of dumbbells on your back now, increase the weight, and then reduce the number of times in each group. When doing it, you must keep your whole body straight, and let your body follow the movement of your arms. Make sure your arms don't move, and your body must not move!
30 reps per group without weight, 18 reps per group with weight.
9. Skipping rope.
Don’t underestimate rope skipping. This sport is the best way to exercise people’s endurance and coordination.
3 minutes each time, no more than 4 times a day.
Also, do not exercise each muscle group more than three times a week. You can allocate it like this:
Exercise your upper body on Mondays, Wednesdays, and Fridays, your lower body on Tuesdays, Thursdays, and Saturdays, and let your body rest on Sundays.
Strength cannot be developed in a week or two. Your muscles also need to rest. Don’t over-exercise, as this will cause greater harm to you during your growth stage.