Muscle Net Tips: This fitness plan is suitable for reference and learning by friends who are engaged in basketball. Only actions are provided, and the specific number of times will be allocated based on the basketball tactical arrangement of the day.
Be sure to include flexibility training at the beginning of training and during intervals between each set. Practice each two sports as a set. Train four days a week and do each superset three times a day, allowing 45 seconds of rest between sets.
Monday
●Push-ups
Let’s go back to the time when we were kids and were punished with push-ups. The movements are the same as back then, but we need to straighten our waists and be careful not to lock our shoulder joints. Do as much as you can until you can't stand anymore.
●Pull-ups
Hang your arms on the horizontal bar with your hands wide apart. Hold the bar tightly with your forehand to relax the lower back, fully stretch your latissimus dorsi, and bend and lift your calves. Inhale and focus on increasing the contraction force of the latissimus dorsi.
●Dumbbell forward swing
Stand in a horse stance with your feet slightly wider than shoulder width. Hold the bell with your hands overlapping each other, and relax your arms hanging in front of your feet. When preparing for the posture, pay attention to tightening your hips and not arching your waist to prevent strain. Complete all reps at a fast pace.
●Gantry horizontal arm flexion and extension
Hold one of the handles of the gantry with your left arm, and keep your right arm in a backward position. While extending your left arm forward, pull your right arm as far back as possible. Then add weight training to this action, 10 times in each group.
Tuesday
●Dumbbell squats
Hold the bell with both hands, arms hanging naturally. The legs are separated, the feet are slightly wider than the shoulders, and the toes are bent at the knees. Keep your chest tall, your abdomen straight, your shoulders straight, and your eyes looking straight ahead. Slowly bend your knees to squat, then slowly straighten your body and return to the starting position.
●Fitness ball crunch
Lie flat on the ground, place your ankles on the surface of the fitness ball, and open your arms to the ground. During training, bend your legs and raise your hips at the same time, causing compression and contraction of the abdominal muscles. Then return to the starting position and repeat 12 times.
●Weight-bearing step training
Holding a dumbbell in each hand, stand facing a flat bench fixed on the ground, with your right leg in the air. After your left leg is on the flat bench, your body will push upwards, and then return to the original position. When finished, repeat the exercise on the other side. Repeat 10 times on each leg.
●Dumbbell single-leg calf raise
Hold a dumbbell in one hand, hold a fixed object in the other hand, stand on the pedal with the front of one foot, lower the heel to the lowest point as much as possible, and bend the other leg to lift the calf. Contract the calf muscles to lift the heel to the highest point, pause briefly, and then slowly return to the original position. Do it alternately with both legs. Repeat 12 times on each leg.
Thursday
●Dumbbell incline bench press
Holding the bell in both hands, sit on an incline bench. Straighten your arms so the dumbbells are above your upper chest. Shoulders pressed against the bench, fists and eyes facing each other. Slowly lower the dumbbells. Push the dumbbell with your upper arms until your arms are fully extended.
●One-arm dumbbell press
Hold the dumbbell in a standing position, with the initial position of the dumbbell at eye height. During the movement, press the weight vertically upwards, and then slowly lower it. Each group is suitable for 6 to 8 reps. Then switch to the other arm and repeat the movement.
●High tension machine back muscle training
Facing the high pull training machine, tighten your abdominal muscles, grasp the bar, hold the bar with a wide grip, and put your feet on the ground. Keep your back straight and lean back. Pull the bar below the collarbone, hold for a few seconds, and then slowly straighten your arms.
●One-arm bent over rowing
Place your left knee and left hand on the bench, your upper body parallel to the ground, grab the dumbbell with your right hand, and straighten your right arm. Look up. Pull the dumbbells up, bend your elbows until your wrists are under your waist, palms facing inward. Slowly straighten your arms and return, keeping your back tight.
Friday
●One-leg squat
Stand on a bench at knee height. Raise your arms flat in front of your chest and bend your right ankle so that your toes are higher than your heels. Keep your body as vertical as possible, bend your left knee, and slowly lower your body until your right heel touches the ground.
●Dumbbell side squat
Stand with a bell in both hands, with your feet shoulder-width apart. While tightening the dumbbells, step out your left leg so that it is bent into a squat. Then use your buttocks to retract your left leg to its initial position. Do 10 times in each direction.
●Single-leg fitness ball crunch
Lie flat on the ground, place the ankle of one foot on the surface of the fitness ball, and hang the other leg at 90 degrees. Keep your arms on the ground. During the training process, the upper leg on the ball is bent and raised to raise the buttocks, causing compression and contraction of the abdominal muscles.
Insist on completing 45 seconds of high-intensity rope skipping training, and increase the number of times to the highest possible level during this period. This can maximize the strength of the ankle.
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