Today, I bring to you a core strength training method suitable for basketball, which is also a much-needed practice for many brothers! Without further ado! Get it done!
【1】 Hanging knees
Find a horizontal bar, hang yourself up, maintain balance without swaying, tighten the core, lift your legs parallel to the ground, and straighten them to increase the difficulty of training
1 group 15 times, 2 groups per day
【2】 Twist Climbing
Stand on the bench with both hands, quickly alternate between lifting knees and legs to the opposite side. During training, maintain shoulder stability and feel the core force. 1 group of 30 times, 2 groups per day
Gaining weight is a must for entering the league. Harden gained 35 pounds in 10 years
【3】 Russian Rotation
Holding a heavy object, preferably a dumbbell, sit on the ground, lift your feet, apply force to the core, twist left and right, and try to touch the ground as much as possible
During practice, try to keep your legs as stable as possible and avoid shaking them. Each group consists of 15 legs on the left and right sides, with 2 sets per day
【4】 Barbell plate diagonally chopping
Stand firmly with both feet and keep your back straight. Perform a chopping motion on the barbell from above one shoulder to below the other knee, and then return to its original position
1 group of 30 times, 2 groups per day
Perseverance is the key! Don’t be hot for three days, that definitely won’t work!
Repeating more, refining into steel
What kind of meat is the least valuable in the world right now? Of course it’s human flesh! We have to spend money to buy pork and beef, but many people spend money to hire people to help them lose weight. What meat is the most valuable in this world? Of course, it’s still human flesh! How many people go to the gym and use protein powder to gain a few pounds of muscle. It seems that weight is really a headache.
As a sport with frequent physical confrontations, every basketball enthusiast hopes to have a strong body that can be invincible on the court. But no matter how many people eat, they don’t grow meat. Don’t worry, take a look at how NBA stars practice, I believe you will find the answer.
Firstly, building muscle is a long road, don’t rush to achieve it! Only by persisting in daily training can you achieve your ideal body shape and weight. Moreover, excessive anxiety can actually affect your mindset, which in turn can impact your diet and prevent you from gaining weight successfully. Like Kobe and James, it took more than ten years of hard training to achieve their current accomplishments. Even professional athletes say that gaining weight is much more difficult than losing weight.
Scientific weight gain is a compulsory course! Only by maintaining sufficient training passion can we achieve the desired results. There are numerous players in the NBA who have been eliminated due to lack of self-discipline. The most famous one is none other than Sean Camp. As a representative of violent aesthetics, Camp suddenly gained weight during the league shutdown and subsequently deteriorated, disappearing from the crowd.
Secondly, it is essential to maintain reasonable dietary habits. When building muscle, be sure to ensure adequate calorie intake! For example, for breakfast, you may need to eat nearly 100 grams of oats, which contains approximately 1700 KJ of calories. To ensure adequate nutrition, your daily calorie intake may need to reach around 6000KJ. In addition to calories, it is also important to pay attention to consuming sufficient carbohydrates. Ensure a good intake of carbohydrates, as too much or too little can affect our body shape. Eating junk food like eggs and filling pancakes like Zhou Qi did before is not acceptable. (However, I have to praise Zhou Qi for doing very well now. His muscle changes were obvious before. After all, playing in the NBA also has a self-monitoring effect. I hope he can go further in the NBA!)
For NBA players, gaining weight is their first lesson in the league. The famous giant O’Neal of the Alliance eats five meals a day and also has a grilled steak before going to bed at night. Nowitzki is also a fan of grilled steak. And Nash is fond of eating grilled salmon. James’ diet is even more demanding, he refuses to take a bite of pizza even when he is starving in order to maintain his health.
Finally, it is essential to have a reasonable training plan. Whether you want to gain muscle or weight, you need to plan ahead. If your training period is relatively long and you have high requirements for yourself, you can try to gain muscle first and then lose fat. Why can Le Fu transform from a chubby little guy into a male god? By accumulating a large amount of muscle and implementing a reasonable weight loss plan, one naturally achieves a perfect body shape.
The strength training of NBA players is full of various styles. Soaking in power rooms is definitely a common occurrence. Multiple groups of heavy loads should be continuously stimulated to increase muscle fiber density.
At the same time, attention should be paid to the coordination and flexibility of the body. After all, excessive muscle mass can have a negative impact on a player’s agility, and Kobe once gained too much weight, gaining two laps and looking very strange.
In summary, we need to maintain patience while constantly striving. Although you may not reach the level of a professional player, continuous hard training will definitely make you a star on the field!
Publisher:
Post time: Jul-26-2024
