Many people are afraid to play basketball in winter,
Especially in open air, without sufficient warming up,
Sudden, intense, high-intensity exercise can lead to injury.
How to scientifically warm up before a game?
Today, Mr. Insha will share with you 8 scientific and practical warm-up exercises,
Follow editor for more scientific and valuable basketball skills and defenses.
8 practical warm-up movements1. Alternately swing your legs against wall
Hold on to a basket or wall to stretch your calves,
Alternately swing your legs at a constant speed and control speed yourself,
Move your knee purposefully to avoid injury.
Change of legs - 1 group, it is recommended to do 10-15 groups.
2. Put one foot against wall
Hold on to wall with both hands, tilt your body slightly and rest with one foot
The other leg, driven by hip, forms a 90° angle with ground
At same time, toes of supporting leg are raised,
Raising one heel and swinging leg is 1 group, it is recommended to do 10-15 groups
3. High fly leg and side fly leg
This is also a good way to warm up your legs,
He can help basket or wall and try to stretch as much as possible during training,
Fully activate your leg muscles to prevent sprains
Let you dribble more freely on court
Recommended 10 to 15 swings with each leg.
4. Plant support poses alternate with rapid hip flexion
In case of barrel stability
The thigh forces calf to retract leg alternately and quickly,
The legs are alternately retracted in a group, it is recommended to make 10-15 groups.
5 lunge press
Keep your calf vertical to ground as your thigh muscles rotate inward and lower
Heels and toes form a straight line,
Buttocks are on same side, not one after other,
The center of gravity is between legs, do not rely on knee joints on ground
You can count beats during the session and it is recommended that one group consists of 4-8 beats.
6. Swing your arms and lift your legs as you walk
The range of arm swings and leg lifts should be large,
While walking, leg height can be 90° in relation to ground,
Slightly push your other foot off ground.
The goal is to move muscles
10 leg raises is a group, 3-5 groups are recommended.
7. Wave your arms, step, and lift your legs as you walk
The difference from step 6 is that foot on other side of leg does not leave ground
Walking step pose
The goal is also to move muscles.
10 leg raises is 1 group, 3-5 groups are recommended.
8. Fast response
Spread your legs slightly wider than your shoulders,
Arms and legs alternately wave and step in place,
Alternate between constant speed and high speed,
The goal is to wake up nervous system of body.
It is recommended that time for each group be around 6-10 seconds.
A proper warm-up can not only reduce injuries,
It will also make your game more efficient.
Simply put, warm-up has two goals:
Firstly, to protect body, and secondly, to improve competitiveness.
All golfers, please note editor, welcome to leave a comment!
If you have a better method, you can also send a private message and share it with secret code!
May 14, 2023
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