Here are some personal training methods, I hope you can enhance your flexibility.

Big principle: only compare yourself. Every sport is about 50% to 60% of your ability.

Do your best, don't do it every day. It is best to practice the lower body and the upper body one day.

1. Warm up and do some light exercise, so that the working temperature is suitable and it is less likely to be injured.

The softer the shoelaces, the stronger the bones and muscles.

3. Legs

3+0 of 65438. 50m sprint from 50% strength to limit ***5 times.

After running a lap, slowly walk back to the starting point before rushing.

You can also run a few more laps at the limit speed, and you can definitely surpass it again.

3 bis. Sprint forward

Left and right feet 15 steps or so.

The first trip is slow and big, mainly to warm up and increase the stride.

Would you? By the way, the last few groups should be as fast as possible

Don't stop after bending your leg. Go straight ahead.

When your explosive power increases,

Sometimes you have to go beyond the limit in the last few trips.

You can add a dumbbell. Congratulations on doing this. You must have extraordinary flexibility and speed.

3 ter. Frogs stride 30 times.

Don't become a frog just because your muscles don't stretch much.

But you hurt your knee desperately. If you want to jump, jump big frog.

One jump 10 step or so, jump forward with 80% strength.

Don't give up halfway means to keep trying to jump forward.

3 quater. Jump in place 20 times at a time ***60 times.

Jump up, lift your knees, clap your knees with your hands, and bounce when your toes touch the ground.

People who want to irrigate blue have learned to fall from one height and jump to another immediately.

I want to find two flat plateaus about 1 m by 2 m apart.

It shouldn't be that easy.

If so, you can jump from the first block and then jump to another block immediately without stopping.

Be careful not to choose too high a height for beginners.

Because your feet may be weak, even if you can jump back and forth freely.

And be careful of knee injuries.

About no more than two days a week. Be careful.

But this approach is very effective.

Because the thigh is under great pressure, it can bounce up quickly.

The explosive power of running should also be practiced frequently.

Let me remind you.

Let the muscles bear the load and bounce up as quickly as possible.

Perseverance likes challenges.

It must be you who succeed.

Practice the hymn twice a week at most, or you will get hurt. Increase the number of times after practicing for a period of time.

Ppss。 Don't practice if you are afraid of thick legs. I can see at a glance that you are a person without perseverance.

Even if I give you a training platform that can fly in two months, it is useless to be afraid of "thick legs".

There is no such thing as a free lunch. If you want to jump high, you have to pay a relative price.

Of course, the price is time and strength, not the ridiculous price of thick legs.

Although no one said who was the first dunk in basketball history, people all know that it was here.

This technology was carried out shortly after the birth of this sport. As early as the beginning of this century, basketball mainly

It is very popular in schools, and the track and field teams and football teams of some universities in Indiana, USA.

The players tried to put the basketball in the box, although they didn't call it a dunk at that time.

1936 Berlin Olympic Games, basketball was listed as an Olympic event, and it was a pre-competition preparation activity.

When running to the basket, two or three tall players in the American men's basketball team began to dunk with one hand and two hands.

The word dunk began to appear in the mouths of players in the late 1930s and early 1940s.

Yes

In the 1940s, george mikan, the giant of the Minneapolis Lakers, was 2.08m tall.

Dunk is one of the necessary activities to warm up before the game. Older American basketball fans are all.

I vaguely remember that there is a player named Bob in Oklahoma 194 1 to 1946.

Colander, this gentleman is not tall, but he bounces amazingly. He often dunks in the game.

From time to time, he made a backhand dunk that was not common at that time. This kind in The Leaky Spoon is from the 1940s.

The unique style of the game attracted the attention of fans. Some people think that Colander's performance has given the game.

Injected with vitality, making it quite ornamental, but some people think his performance is true.

Too much.

Violate etiquette

Colander's play was controversial in the 1940 s for a reason, because in the 1940 s, in

In the game, dunking is considered as a rude behavior and a contempt for the opposing players.

At that time, a famous sports commentator in new york wrote a poem called Two Points in Two Meanings.

A review article. In the article, he explained his dislike of dunk. Although there are in society

This kind of pressure, but there are still many people practicing dunks on basketball courts in various States of the United States.

People are here. In the 1960s, Louis Olsendel, a college student at UCLA,

Almost became the overlord of the basket, no one can stop his dunk offensive, dunk in a game.

15 times is a common occurrence, 1967, which is clearly stipulated by the American Association of College and Middle School Sports Management.

It is forbidden to dunk in the game. This makes Olsen del's opponent happy, but

Soon their excitement disappeared without a trace. Because Olson, who is 2. 18 meters tall,

Del practiced the stunt of hook and dunk, which made his opponent more frightened. Austrian

Sen Doyle later became the famous "Karim Abdel-Jabbar" Karim Abdel-Jabbar.

When it comes to people's changes in the concept of dunk, Dr. J. Julius Owen cannot be ignored.

Owen was born with magical jumping ability. In high school, he often performs various performances in competitions.

Juggling dunk. 1967 when the dunk ban was issued, Owen's enthusiasm for dunk was strong.

There is no reduction. Not only does he often practice this technique in his spare time, but he also prepares before the game.

During the activity, he performed his usual novel moves and was very popular. Owen often makes public appearances.

He told reporters that he would use his own actions to tell others that dunking is a very attractive skill.

Surgery. In the 1970s, after he joined ABA, his dunk genius finally began to play a role, because

ABA didn't ban dunks in the game at that time. At that time, Owen picked three colors from three or four meters away again and again.

When flying to the basket, people finally realized the charm of dunk. With the efforts of many people,

The American sports management organization finally abolished the dunk ban. 1976, ABA was incorporated.

The dunk masters of NBA and ABA, led by Owen, brought the dunk trend to NBA. along with

With the continuous development of basketball, the speed of attack and defense is getting faster and faster, the defense is getting more and more strict, and the players are gradually recognized.

Recognizing the advantages of dunk, high hit rate, not easy to be blocked, is helpful to improve the morale of the team.

Since the mid-1970s, basketball players have been getting taller and taller, all because of deduction points.

The popularity of baskets has created the necessary conditions. In the early 1980s, dunks began to spread in the NBA.

Not only the center and striker dunk, but also some small guards fly up and insert several baskets from time to time in the game.

It's very enjoyable, and fans have never accepted this action, and they like it out of control.

This technical action makes many fans feel that if there are few dunks in a game.

This is not a competition. In the process of changing people's views on this action, Dr. J can be said to have made great contributions.

Zhiwei. No wonder he has been invited to be the judge of the NBA annual dunk contest since he retired from 1989.

Dunk hero

No country in the world has produced so many dunks as the United States.

Genius. As early as 1950s, Chamberlain of Philadelphia 76ers was 2. 16 meters tall and had 10 items in the world.

Physical quality of all-around athletes. He can easily take off and dunk at the free throw line. he has

When playing in San Francisco, a dunk jumped off a player's head, and the whole head was almost complete.

On the basket. Russell of Boston Celtics is 8 centimeters shorter than Chamberlain, but

Physical fitness is equal to that of Chamberlain, and both of them often dunk in the game. With them

At that time, there was a black player named Connie Hawkins. He is 2 meters tall and has big hands. He was arrested for his

One-handed big swing arm dunk is world-famous. And his good friend Jamie Jackson is probably the most famous player in the history of basketball.

The person who jumps highest. Black players are only 1.95 meters tall, but their jumping ability is excellent.

Incredibly, this gentleman can easily touch the upper edge of the backboard and get it from the free throw line after taking off.

Take-off double dunk, if Jackson takes part in the subsequent dunk competition, he will not find his opponent.

Even Jordan can't compare with him. Unfortunately, Jackson's flexibility is amazing, but his skills are average.

I haven't participated in a professional basketball game for a long time.

Chamberlain, Russell and Jackson are the only ones in the history of basketball, and I am afraid they are also the only ones in the history of human sports.

An athlete who can touch the upper edge of the backboard (3.95 meters).

In the 1960 s, Jabbar of UCLA was flexible and his left and right hands were super.

The hand dunk is unstoppable. After entering the 1970s, David graduated from the University of North Carolina.

Thompson is less than 2 meters tall, but his takeoff height can reach 1.08 meters. He dunked in the air relay.

Famous. The appearance of "Hercules" darryl dawkins is a nightmare for rebounding, Dawkins.

The whole body is extremely explosive, and one-handed dunk is like a heavy hammer. He only participated in the 1978- 1979 competition.

I broke two rebounds in the first quarter.

After entering the 1980s, dunk talents emerged one after another, Larry Nan of Phoenix Suns.

Chris, with a particularly long arm, his windmill-style swing arm dunk is amazing. 1984, University of Houston team.

Clyde drexler flew into the NBA, where he glided in the air many times.

The jumping distance is never closer than the free throw line. But somehow, he didn't perform in the dunk contest.

After this stunt, Minnie Wilkins, who is over 2.04 meters tall, and Michael, who is 1.98 meters tall.

Jordan can be said to have controlled the dunk power of NBA80 in the 1980 s. After entering the 1990s, cheese

Scottie pippen of Chicago Bulls and shawn kemp of seattle supersonics began to stand out.

In addition, Pippen performed a take-off dunk at the free throw line in the dunk contest, which became a dunk contest.

One of only four players who performed this action, and shawn kemp participated in two dunks.

None of them have won the championship, but their dunk level has long been recognized by the world.

There are many slam dunks among the big-name players in the NBA. There was Patrick Yugu in the 1980s.

And hakeem olajuwon, Olajuwon once set a scoring record of 30 points in a single dunk, except

In addition to the above two people, otis thorpe, who has played for many teams, can't be ignored. he is

The player who dunked the most in the NBA for a while. In the 1990s, Shaq O 'Neill

The appearance is reminiscent of Dawkins, who also broke two in the 1992- 1993 season.

Rebound.

Dunk contest

The NBA once held a dunk contest in 1976, when Julius reached the final.

Owen and david thompson, a spring man, performed a 360-degree dunk stunt, while Owen

Finally, take off from the free throw line and dunk to lock the victory. 1984, the NBA held its first dunk contest.

Finally, the finalists were Larry Nancy and Julius Erving. Unfortunately, in the key first

On the second dunk, Owen unfortunately hit his head on the rebound and made a mistake, giving the championship to Nan.

Yes

1986' s dunk contest is the most amazing. Spadeweb, only 1.70 meters tall,

The height of touching the ball can reach 3.63 meters, and he beat everyone with stunts such as catching the ball in the air and pressing the button after throwing it.

More than 2 meters higher than the master, his champion stunned everyone at the venue, which was long and short.

The ambition of basketball players. Webber played in the Atlanta Hawks-Los Angeles Lakers game.

9 dunks on the court, which made Jabbar, who was 2 meters 18, full of praise.

The most memorable thing about the dunk contest in the 1980s was the game between Jordan and Wilkins.

Yes, Jordan was able to dunk for the first time at the age of 15, when he was 1.83 meters tall, while Wilkins was 12 years old.

You can dunk, when he was only 1.72 meters tall. The two began to compare in the 1985 dunk contest.

Wilkins defeated Jordan at that time, and they finally met in Chicago 1987. force

Elkins dunked and caught the air ball with one hand, which was amazing, and Jordan.

He completed a flying dunk with his legs jumping sideways, and the flying distance was almost unmatched. Finally, Jordan

Took out the most difficult action of the dunk contest, dribbling run-up dunk free throw line, and others.

Those who have performed dunks on the free throw line are all holding the ball and running up, and the final speed of dribbling and running up is much higher.

Jordan used a three-step layup in line with the rules of the game, which showed the strength of the ankle.

Great strength, and then someone compared the two, and the ability of taking off with both feet was not comparable.

Next, but Jordan is definitely better at jumping on one foot.

Although the slam dunk contest closed on 1998, it did produce a lot of extraordinary dunks.

Actions, such as 1984 Wilkins' double-ball wheel buckle, 1985 Jordan idling 180 degree single-handed reverse buckle,

1989 Volcker's 360-degree one-handed swing, 1992 Sebastian blindfolded dunk,

1996 Leder dunked around the ball and so on.

Forever charm

Although many people think that dunking has ruined the future of some talented players, because they don't suffer.

Practice basic skills and skip around all day. In fact, in the process of things development, people will eventually

According to the law of the development of things, most talented players will know that if they want to be 2 1 generation.

A leader on the basketball court is impossible without solid basic skills and extraordinary consciousness. I

We see that several new stars in the NBA have begun to develop into all-round players.

It should be said that the dunk has given basketball a unique charm and attracted many sports talents.

As Wilkins said, "When I was a child, I was a teenager."

I like American football and basketball, but I didn't hesitate when I dunked for the first time.

I choose basketball because the feeling of dunking is so wonderful. "

It can be said that as long as basketball exists, someone in the world will jump high and throw the ball into the basket.

Medium. Dunk makes basketball more enthusiastic and crazy. After jumping into high school again and again,

People experienced its unique charm.

Dunk will definitely find its own eternity in the long river of time.