我14岁 身高176CM 体重55公斤 身体素质不错 怎么打篮球最好?

怎么练弹跳 还要身体对抗 和突破
2025-02-23 01:00:09
推荐回答(6个)
回答1:

  你还在长身体
  所以不能靠抬举重物来增加身体素质
  因此.下面几个是最有用的练习方法

  1.弹跳
  弹跳是靠脚来跳的(废话).
  所以要充分锻炼双脚,大腿小腿都重要

  蛙跳:将脚曲至最低然后尽力跳起.此方法可均匀锻炼到小腿和大腿

  提踵:前脚掌站在楼梯坎上,使后脚跟处于悬空.这时再用前脚掌提起后脚跟.此方法可以充分锻炼小腿肌肉.(这是改良过的方法.效用比传统原地提踵高4倍.)

  扎马步:首先两脚分开,和肩膀同宽,然后大腿与小腿成90度.腰和大腿再成90度.双手再和身体成90度.弯一点都不行..慢慢往上加.此方法可以充分锻炼大腿肌肉.(一定要标准.要不然费时)

  2:对抗
  想要对抗强.
  身体一定要够壮.而且每个地方都要结实
  这也包括脚力.刚刚已经说过练脚的方法了.在此不提.

  俯卧撑:将双手手掌手向前方放下(这很重要,如果过左或过右的话就练不到什么了)然后踮起脚尖.接下来就不用说了.此方法可以锻炼胸肌和臂力.

  仰卧起坐:身体平躺,双脚弯曲至90°,然后双手抱后脑勺,身体向前方坐起之后再平躺,如此反复.可练到腹肌增强腰力(此为加强版)

  单车:这是美国NBA球员练习侧腹肌的方式.姿势和仰卧起坐一样,不过方法是先用左手肘部碰右膝盖2秒.然后再用右手肘碰左膝盖2秒.之后休息1秒再继续反复下去.记住每次双手都碰完膝盖之后一定要休息1秒或更长.以便加强锻炼.此方法可有效锻炼侧腹肌,有助于转身.

  3:突破:
  突破没什么需要锻炼的.但是你的平衡非常重要.所以突破时需要将双腿打开.再者就是动作要大.不然你一个突破,人家不用怎么动就可以防住你了..

  以上所有锻炼方式均没有固定数字
  都是累了就停.
  不要太勉强.不然反而容易受伤..
  而且再次强调.你在长身体不要以抬举重物的方式锻炼自己!!

回答2:

14岁还在长身体!
尽量少练力量!
可以多练练跑跳等等!
跑就尽量练习往返的速跑!
跳,可以跳台阶,蛙跳!

回答3:

主要磨练 坚持住 1天不模求 就没张进 天天保持住 就可以了

回答4:

你可以给身上帮一些负重,象是铅块类似的东西.这样可以练弹跳和速度.我上中学的时候就是着要训练的.身体对抗那就要靠补充营养了.营养着方面就不用说了,现在的营养一般都不缺.最好是多补充蛋白质和钙,多运动增加肌肉

回答5:

MY GOD,14岁就176cm了,那到了20岁以后不知道会是多高哦

回答6:

楼上的~~
我1994年6月

198CM 谁强???????

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