推荐回答(6个)
1.小腿:提踵 找个台阶把前脚掌放上去 后跟悬空 自始至终保持腿是直的 把后跟放到最低 慢慢放 然后快速提到最高 坚持一秒或两秒 看你能做几个到酸的不能再做 到不能在作为一组 做上五六组 不是每天 健身 不论练什么 都不是每天连续锻炼同一部位 这样不利于恢复 等恢复了这部分肌肉再去练很好 所以隔天来一次 记得之前热身 跑步跳绳都行可这些是增强耐力的 提踵是增加绝对力量和爆发力的
这是小腿
2.大腿:大腿呢 深蹲最好 慢慢加重量 加到什么程度呢 蹲下去 这个重量你要在四秒钟之内站起来 增加绝对力量 又不会发力迟缓影响弹速 等这些练上一段时间 弹跳不增加我去吃屎 增加多少是基础和天赋问题 不在预测范围内 深蹲练力量最好 能在健身房最好 因为家中可能不方便摆设杠铃 深蹲大练一次之后 一定恢复到肌肉不痛为止在进行下次训练 记住 恢复很重要 饮食蛋白质要跟上 动物蛋白多补充 面食 就是碳水化合物
多吃
好了 希望可以帮到你
每天在家里楼梯间 跳楼梯。
很有效,至少我是这么练的。
现在可以抓框,总之要坚持吧。
负重蹲起跳,开始20个一组,每天2组,适应后酌情添加!
给自己腿部加重物,当你打球的时候去掉重物后会感到很轻松。还有,平时多练习臂力,这样有助于投篮哦^^^^^三分很轻松很爽的
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