X

南珠网
手机客户端

即刻下载 共享精彩

  • 355阅读
  • 2回复

篮球核心训练方法,能坚持的绝对是篮球高手! [复制链接]

上一主题 下一主题
 

只看楼主 倒序阅读 使用道具 楼主  发表于: 2018-08-03 17:13:00
篮球训练技巧教学

什么是核心力量?核心力量是我们日常生活中控制身体的必不可少的力量,所以腰部一旦受伤就会觉得浑身使不上力气。人体的核心正是人体的中间环节,从解剖学的角度讲,就是指躯干包括脊柱、骸关节和骨盆及其周围的肌群,它们正好处于上下肢的结合部位,具有承上启下的枢纽作用。

核心的篮球训练有两个方向,一个是核心稳定性的训练,能够提升空中对抗和平衡能力;另一个是核心肌群力量的训练,这部分力量可以帮助完成空中转体、躲闪等动作。

一、引体向上


目的:增加上肢与腹部核心力量

作用:攻:如突破拉杠,防:身体对抗

要点:

1、引体向上时,腹肌发力。膝盖上抬并保持。

2、膝盖保持时间3秒,连续五个为一组。

3、力量好的。可10个一组,连续三组休息一次。

二、左右拉伸

目的:拉伸韧带同时,增加右脚的多方向力量

作用:攻:如运球变向,急停急起,防:防守滑步

要点:

1、左右两边拉伸充分,核心训练在于右脚前脚尖。

2、做动作时,左右下蹲后,起来那一刻,速度快,急停急起停顿越少越好。

3、重复20次,再加速跑,增强肌肉耐力

三、单手支撑

目的:右手(投篮)上臂核心力量

作用:攻:如突破上篮,左手保护,右手上篮更加稳定,防:顶防、卡位

要点:

1、单手支撑时,除手跟脚以外不能着地,下压时,右手前臂支撑尽量跟上臂角

度保持135°

2、每个动作完成后,调整好再下压,保证核心部位训练品质

3、重复10个为一组

四、手脚支撑

目的:手、腰部核心支撑力量

作用:攻:如:突破对抗,防:顶防、卡位

要点:

1、手脚支撑角度保持在90°,左右手平行,左脚上摆60°-90°之间

2、腰部的支撑跟上下半身形成一条直线

3、重复10个为一组

五、腿部拉伸



目的:腰部负荷时,通过腿部拉伸保持重心平衡

作用:攻:如背身单打,防:吨位型内线背打

要点:

1、拉力带固定距离尽量保持强弹力,腰部牵引,上身挺直

2、负荷状态下,左腿前后拉伸,重心不要歪

前后为一个周期,重复动作10次为一组
分享到
离线妹子帮95

只看该作者 沙发  发表于: 2019-03-15 16:11:14

国外uu,国产uu最新地址开放注册了,网站难找



uu-mz.com
离线huam1779

只看该作者 板凳  发表于: 2019-05-04 23:24:18
http://www.sxtrj.com/newa/newa660.html
http://www.sxtrj.com/nea/naa659.html
http://www.sxtrj.com/nea/naa658.html
http://www.sxtrj.com/nea/naa657.html
http://www.sxtrj.com/nea/naa656.html
http://www.sxtrj.com/newa/newa655.html
http://www.sxtrj.com/nea/naa654.html
http://www.sxtrj.com/newa/newa653.html
http://www.sxtrj.com/nea/naa652.html
http://www.sxtrj.com/nea/naa651.html
http://www.sxtrj.com/nea/naa650.html
http://www.sxtrj.com/nea/naa649.html
http://www.sxtrj.com/nea/naa648.html
http://www.sxtrj.com/newa/newa647.html
http://www.sxtrj.com/nea/naa646.html
http://www.sxtrj.com/nea/naa645.html
http://www.sxtrj.com/nea/naa642.html
http://www.sxtrj.com/nea/naa641.html
http://www.sxtrj.com/newa/newa612.html
http://www.sxtrj.com/newa/newa611.html
http://www.sxtrj.com/newa/newa610.html
http://www.sxtrj.com/newa/newa609.html
http://www.sxtrj.com/newa/newa608.html
http://www.sxtrj.com/newa/newa607.html
http://www.sxtrj.com/newa/newa606.html
http://www.sxtrj.com/newa/newa605.html
http://www.sxtrj.com/newa/newa604.html
http://www.sxtrj.com/newa/newa603.html
http://www.sxtrj.com/newa/newa584.html
http://www.sxtrj.com/newa/newa583.html
http://www.sxtrj.com/newa/newa582.html
http://www.sxtrj.com/newa/newa581.html
http://www.sxtrj.com/news/news536.html
http://www.sxtrj.com/new/new535.html
http://www.sxtrj.com/news/news534.html
http://www.sxtrj.com/news/news533.html
http://www.sxtrj.com/news/news532.html
http://www.sxtrj.com/newa/newa531.html
http://www.sxtrj.com/news/news530.html
http://www.sxtrj.com/tfgd/tfgd529.html
http://www.sxtrj.com/tfgd/tfgd528.html
http://www.sxtrj.com/tfgd/tfgd527.html
http://www.sxtrj.com/tfgd/tfgd526.html
http://www.sxtrj.com/tfgd/tfgd525.html
http://www.sxtrj.com/tfgd/tfgd524.html
http://www.sxtrj.com/tfgd/tfgd523.html
http://www.sxtrj.com/tfgd/tfgd522.html
http://www.sxtrj.com/tfgd/tfgd521.html
http://www.sxtrj.com/tfgd/tfgd520.html
http://www.sxtrj.com/tfgd/tfgd519.html
http://www.sxtrj.com/tfgd/tfgd518.html
http://www.sxtrj.com/tfgd/tfgd517.html
http://www.sxtrj.com/tfgd/tfgd516.html
http://www.sxtrj.com/tfgd/tfgd515.html
http://www.sxtrj.com/tfgd/tfgd514.html
http://www.sxtrj.com/tfgd/tfgd513.html
http://www.sxtrj.com/tfgd/tfgd512.html
http://www.sxtrj.com/tfgd/tfgd511.html
http://www.sxtrj.com/tfgd/tfgd510.html
http://www.sxtrj.com/tfgd/tfgd509.html
http://www.sxtrj.com/tfgd/tfgd508.html
http://www.sxtrj.com/tfgd/tfgd507.html
http://www.sxtrj.com/tfgd/tfgd506.html
http://www.sxtrj.com/tfgd/tfgd505.html
http://www.sxtrj.com/tfgd/tfgd504.html
http://www.sxtrj.com/tfgd/tfgd503.html
http://www.sxtrj.com/tfgd/tfgd502.html
http://www.sxtrj.com/tfgd/tfgd501.html
http://www.sxtrj.com/tfgd/tfgd500.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz499.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz498.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz497.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz496.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz495.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz494.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz493.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz492.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz491.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz490.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz489.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz488.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz487.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz486.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz485.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz484.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz483.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz482.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz481.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz480.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz479.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz478.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz477.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz476.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz475.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz474.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz473.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz472.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz471.html
http://www.sxtrj.com/jxtfgaz/jxtfgaz470.html
http://www.sxtrj.com/tfgdaz/tfgdaz469.html
http://www.sxtrj.com/tfgdaz/tfgdaz468.html
http://www.sxtrj.com/tfgdaz/tfgdaz467.html
http://www.sxtrj.com/tfgdaz/tfgdaz466.html
http://www.sxtrj.com/tfgdaz/tfgdaz465.html
http://www.sxtrj.com/tfgdaz/tfgdaz464.html
http://www.sxtrj.com/tfgdaz/tfgdaz463.html
http://www.sxtrj.com/tfgdaz/tfgdaz462.html
http://www.sxtrj.com/tfgdaz/tfgdaz461.html
http://www.sxtrj.com/tfgdaz/tfgdaz460.html
http://www.sxtrj.com/tfgdaz/tfgdaz459.html
http://www.sxtrj.com/tfgdaz/tfgdaz458.html
http://www.sxtrj.com/tfgdaz/tfgdaz457.html
http://www.sxtrj.com/tfgdaz/tfgdaz456.html
http://www.sxtrj.com/tfgdaz/tfgdaz455.html
http://www.sxtrj.com/tfgdaz/tfgdaz454.html
http://www.sxtrj.com/tfgdaz/tfgdaz453.html
http://www.sxtrj.com/tfgdaz/tfgdaz452.html
http://www.sxtrj.com/tfgdaz/tfgdaz451.html
http://www.sxtrj.com/tfgdaz/tfgdaz450.html
http://www.sxtrj.com/tfgdaz/tfgdaz449.html
http://www.sxtrj.com/tfgdaz/tfgdaz448.html
http://www.sxtrj.com/tfgdaz/tfgdaz447.html
http://www.sxtrj.com/tfgdaz/tfgdaz446.html
http://www.sxtrj.com/tfgdaz/tfgdaz445.html
http://www.sxtrj.com/tfgdaz/tfgdaz444.html
http://www.sxtrj.com/tfgdaz/tfgdaz443.html
http://www.sxtrj.com/tfgdaz/tfgdaz442.html
http://www.sxtrj.com/tfgdaz/tfgdaz441.html
http://www.sxtrj.com/tfgdaz/tfgdaz440.html
http://www.sxtrj.com/dxtfaz/dxtfaz423.html
http://www.sxtrj.com/dxtfaz/dxtfaz422.html
http://www.sxtrj.com/dxtfaz/dxtfaz421.html
http://www.sxtrj.com/dxtfaz/dxtfaz420.html
http://www.sxtrj.com/dxtfaz/dxtfaz419.html
http://www.sxtrj.com/dxtfaz/dxtfaz418.html
http://www.sxtrj.com/dxtfaz/dxtfaz417.html
http://www.sxtrj.com/dxtfaz/dxtfaz416.html
http://www.sxtrj.com/dxtfaz/dxtfaz415.html
http://www.sxtrj.com/dxtfaz/dxtfaz414.html
http://www.sxtrj.com/dxtfaz/dxtfaz413.html
http://www.sxtrj.com/dxtfaz/dxtfaz412.html
http://www.sxtrj.com/dxtfaz/dxtfaz411.html
http://www.sxtrj.com/dxtfaz/dxtfaz410.html
http://www.sxtrj.com/dxtfaz/dxtfaz409.html
http://www.sxtrj.com/dxtfaz/dxtfaz408.html
http://www.sxtrj.com/dxtfaz/dxtfaz407.html
http://www.sxtrj.com/dxtfaz/dxtfaz406.html
http://www.sxtrj.com/dxtfaz/dxtfaz405.html
http://www.sxtrj.com/dxtfaz/dxtfaz404.html
http://www.sxtrj.com/dxtfaz/dxtfaz403.html
http://www.sxtrj.com/dxtfaz/dxtfaz402.html
http://www.sxtrj.com/dxtfaz/dxtfaz401.html
http://www.sxtrj.com/dxtfaz/dxtfaz400.html
http://www.sxtrj.com/dxtfaz/dxtfaz399.html
http://www.sxtrj.com/dxtfaz/dxtfaz398.html
http://www.sxtrj.com/dxtfaz/dxtfaz397.html
http://www.sxtrj.com/dxtfaz/dxtfaz396.html
http://www.sxtrj.com/dxtfaz/dxtfaz395.html
http://www.sxtrj.com/dxtfaz/dxtfaz394.html
http://www.sxtrj.com/hbsbaz/hbsbaz393.html
http://www.sxtrj.com/hbsbaz/hbsbaz392.html
http://www.sxtrj.com/hbsbaz/hbsbaz391.html
http://www.sxtrj.com/hbsbaz/hbsbaz390.html
http://www.sxtrj.com/hbsbaz/hbsbaz389.html
http://www.sxtrj.com/hbsbaz/hbsbaz388.html
http://www.sxtrj.com/hbsbaz/hbsbaz387.html
http://www.sxtrj.com/hbsbaz/hbsbaz386.html
http://www.sxtrj.com/hbsbaz/hbsbaz385.html
http://www.sxtrj.com/hbsbaz/hbsbaz384.html
http://www.sxtrj.com/hbsbaz/hbsbaz383.html
http://www.sxtrj.com/hbsbaz/hbsbaz382.html
http://www.sxtrj.com/hbsbaz/hbsbaz381.html
http://www.sxtrj.com/hbsbaz/hbsbaz380.html
http://www.sxtrj.com/hbsbaz/hbsbaz379.html
http://www.sxtrj.com/hbsbaz/hbsbaz378.html
http://www.sxtrj.com/hbsbaz/hbsbaz377.html
http://www.sxtrj.com/hbsbaz/hbsbaz376.html
http://www.sxtrj.com/hbsbaz/hbsbaz375.html
http://www.sxtrj.com/hbsbaz/hbsbaz374.html
http://www.sxtrj.com/hbsbaz/hbsbaz373.html
http://www.sxtrj.com/hbsbaz/hbsbaz372.html
http://www.sxtrj.com/hbsbaz/hbsbaz371.html
http://www.sxtrj.com/hbsbaz/hbsbaz370.html
http://www.sxtrj.com/hbsbaz/hbsbaz369.html
http://www.sxtrj.com/hbsbaz/hbsbaz368.html
http://www.sxtrj.com/hbsbaz/hbsbaz367.html
http://www.sxtrj.com/hbsbaz/hbsbaz366.html
http://www.sxtrj.com/hbsbaz/hbsbaz365.html
http://www.sxtrj.com/hbsbaz/hbsbaz364.html
http://www.sxtrj.com/jxtfgd/jxtfgd363.html
http://www.sxtrj.com/jxtfgd/jxtfgd362.html
http://www.sxtrj.com/jxtfgd/jxtfgd361.html
http://www.sxtrj.com/jxtfgd/jxtfgd360.html
http://www.sxtrj.com/jxtfgd/jxtfgd359.html
http://www.sxtrj.com/jxtfgd/jxtfgd358.html
http://www.sxtrj.com/jxtfgd/jxtfgd357.html
http://www.sxtrj.com/jxtfgd/jxtfgd356.html
http://www.sxtrj.com/jxtfgd/jxtfgd355.html
http://www.sxtrj.com/jxtfgd/jxtfgd354.html
快速回复
限100 字节
如果您提交过一次失败了,可以用”恢复数据”来恢复帖子内容
 
上一个 下一个