Advice 1: How to learn to do the dunk

Dunk is a type of throw ball in basketball. The athlete must jump over the ring and throw the ball from top to bottom. To learn how to jump high, it is necessary to perform a series of simple exercises. How to learn to dunk?
How to learn to do the dunk
Instruction
1
Train your calf muscles by various exercises. What caviar are mainly responsible for how high you jump out up. Jump rope on both feet, on one foot (at a time), run on the spot. These exercises are performed in 3-5 minutes. Stand straight with feet shoulder width apart. Rise up on toes, return to starting position. Elevate 45 to 60 times. For best results, do the exercise with extra load, for example, with a thick book on the head. In the gym squat with a barbell on the shoulders.
2
Use a special set of exercises to increase jumping program Air Alert. It is designed for twelve weeks of continuous training. If you seriously feel about doing these exercises and pass the full course, you will be able to increase the jump height more than 20 inches.
3
Perform a high jump. Stand straight with feet shoulder width apart. Just sit down, and then jump up high as you can. Try to jump very fast, the time spent on earth should be minimal and equal to fractions of a second. From the same starting position, jump with straight legs, without bending them at the knees, also with high speed. The time interval between sets should not exceed 3 minutes.
4
Sit down, while sitting on the toes, heel raised, his back should be straight (perpendicular to the floor) and hips parallel to it. Jumping in a full squat to a height of 10-15 centimeters. For balance unable to get the ball. Exercise puts a lot of stress on the muscles, so it should be performed once a week.
5
At the time of the course exercises Air Alert provide yourself good nutrition and healthy sleep. Your daily diet should include foods rich in protein, calcium, and be sure to eat plenty of vegetables and fruits. Eat for an hour or two before exercise and do not overeat even in rest days.

Advice 2: How to learn to jump high

On the question of how to learn to jump high, many basketball players are "responsible" a simple shrug of the shoulders. It is quite difficult, but still possible. First you need to prepare physically by stretching and strengthening certain muscles. Let us examine one of the ways to learn how to jump high read more.
You can as well, but only if you train hard
Instruction
1
First knead the phalanges of the toes, to ensure a soft landing. Then take the ankle, slowly rotate both feet clockwise. It is also important to determine which of your legs is Jogging. But it's quite simple. Just ask a friend to push you lightly in the back. What foot you put forward, and that is your shock.
2
Continuing the warm-up, proceed to the second stage. Press ten times, then put the burden of moderate severity (for example, a special zone with sand, portfolio books, etc.). Now jump 250 times without a rope (over time, gradually increase the load).
3
After a workout you can begin training. So, start by jumping from a height. Let it be a low chair or stool. First, you can jump (or rather jump) on two legs, but in General you need to learn how to do it on one leg. With this exercise, you will develop muscles of the ankle, knee and lower leg. Twenty of these jumps a day would be sufficient. Of course, you need to soften the load on the foot when landing.
4
The third and final phase of your training is yourself jumping to the ring. Find a suitable site for their classes. It can be not only a gym, but a Park with tall trees. In the first case, you need to work out jump to the ring with the leg, running up and jumping. While in the Park, find a more or less thick branch at about the height of the ring and try to jump to it to get. Combining classes in the basketball section with this method, you will get results fast enough.
Note
How to learn to jump high flip? My personal opinion is that in order to jump higher backflip — you need to teach it high flip, because just learning how to jump high, you will not learn to jump high it flips. That is why in our complex contains a variety of functional exercises moves that work the muscles and ligaments from different angles and for different body parts and different tasks.
Useful advice
HOW to learn to jump higher. Procedure: 1. Warm-up (jumping rope, running in place) 2. Stretching 3. High jump 4. Lifts on tiptoe 5. Step-UPS 6. Jumping in the half squat 7. Burning 8. Relaxation (stretching). High jump: Feet shoulder width apart. Jump straight up as you can. Down, sit down about a quarter is one jump. Note: the speed of the jump while performing the exercise, is most important.

Advice 3: How to learn how to throw the ball in basketball

As in any other game with a ball, in basketball you need to put the correct and accurate throw. This is the basis of this game. There are a few points to consider to make a precise hit over and over again. Here is what you should pay attention if you want to make 3 points of contact.
How to learn how to throw the ball in basketball
You will need
  • Basketball, mesh, gym, coach.
Instruction
1
Note the position of your hands. You need to learn how to throw with one hand so that the second to hold the ball. Point the index and middle fingers backward (in the opposite direction from the ring) and ensure that your elbow was looking right at the ring. This situation will be difficult, if you have had fractures in the arms. Also, your triceps should be parallel to the floor.
2
Look at how are your feet. You need to put the right foot slightly forward in the case, if you are going to do a throw with his right hand. Ensure that your leg is heading towards the ring. Slightly bend your knees. All this is done for a good jump. So it will be much easier.
3
Make a throw. In this case, first a little jump and before hanging – throw the ball. The elbow should be straightened. Tassels make a sudden movement then the ball will fly higher and stronger. Clearly see where you throw the ball. At the end of the throw, the hand must be directed upwards. Depends on the final position of the ball.
4
Constant practice. The right shot comes with experience. It's all very simple – the more you follow the first 3 points, the faster you will learn. Not going to do it – forget about the champion's shots. Some basketball players in career making of hundreds of thousands of shots, a lot of times miss, but the only way they gain invaluable experience. You need to do the same!
5
Find yourself a mentor. No great coach is very difficult to quickly learn how to get to the basket. Even though the user may not be technically correct to make accurate throws. Because you are not a robot and also wrong. The coach need to correct your position of hands, feet, back of the head during the execution of the training shots. You are very lucky if you get such a strict coach that will follow your every throw.
6
Believe in victory. If you make a purely mechanical throws, without faith in himself and in victory, these trainings will be in vain! It is very important every thought to approximate the constant progress and success. The only way you will be able to learn how to throw and hit, not only in training, but in the crucial moments during a match.
Note
The position of the eye during the shot. Look where you want to go.
Useful advice
Train up a sweat. More shots - better technique.

Advice 4: How to learn to do a back massage

Massage has healing, relaxing, stimulating effect. There are many varieties of this truly amazing procedure. If you are just beginning to learn the basics of massage, start with the areas of the back and the simple movements of the hand.
How to learn to do a back massage
You will need
  • - massage table;
  • - the patient;
  • instructions on massage techniques;
  • - massage cream
Instruction
1
Find someone who will agree to serve you in the role of dummy: it is quite suitable close relatives. Lay it on a hard flat surface - a massage table or floor, and that sofas should not be used.
2
In massage there are four basic techniques: stroking, rubbing, kneading and vibration. Carry out the process of stroking the first intake, between others, and at the end of the massage. Technique: your hands slip on the body surface of the patient, without moving the skin. Gentle and light touch will prepare the body for massage will help you get in touch, relieve tension. Remember that stroking is performed during the lymph nodes the inguinal and axillary cavities.
3
Lay the patient on his stomach, causing the cream on your hands. Start stroking hands along the spine, from the coccyx upward to axillary cavities and back. Alternate regular stroking with lighter influences: iron the back of the back sides of the brush. Then put one hand over the other: use the technique of stroking with the weights. Iron the right and left half of the back along the spine and along the edges of the spine.
4
Perform movements rhythmically, slowly, without removing his hands from the body during the change of movements, let them smoothly into one another. Stroking produce 2-3 minutes, then move on to the kneading and vibration.
5
Start the grinding is the preparatory stage before kneading. In the area of the back can be performed in circular and spiral rubbing. Circular is circular displacements of the skin end phalanx, relying on the heel of the hand or the first finger. Spiral is the basis of palm or elbow edge of a brush, folded into a fist. The massage involved both or one arm alternately.
6
Spend motion when rubbing in any direction without the need not to linger in one area more than 8-10 seconds. Consider the condition of the skin of the patient, their response to running techniques.
7
The next stage of the massage of the back , do the kneading. It's when massaging the arm performs several phases: 1) capture the massaged area, fixation; 2) compressing, squeezing; 3) crushing, rolling, kneading itself.
8
Kneading can be longitudinal and transverse.Spend kneading along the longitudinal axis of the muscle, during muscle fibers. Place the straightened fingers to the massaged the surface so that the first fingers of both hands were on the front surface of the massaged area, and the fingers (2-5) were located on the sides of the massaged zone is the first phase (fixation). Do the massaging brushes one by one, working through the remaining two zones.When the transverse kneading install the brush across the muscle fibers so that the first fingers were on one side of the massaged area, and the rest on the other. During the massage, performed by two hands, place the brushes apart on the width of the palm.
9
Massage spend slowly, smoothly, up to 50-60 strokes per minute. Movement spend in upward and downward directions, without moving from site to site. The intensity of exposure gradually increase from session to session, so that no adaptation.
10
The next and final stage of complete vibrations of your hand needs to convey the body of the patient oscillatory movements. The vibration is continuous or intermittent. The nature of movements: shaking, shaking, tapping, banging, beating, puncturing. Perform reception terminal phalanges of the fingers or the edge of the palm, fist.
11
Ensure that the reception did not cause painful sensations in the patient. The strength and intensity of the impact should depend on the angle between the hand and the body effect is stronger, the closer it is to 90 degrees. The duration of strikes in one area should not exceed more than 10 seconds.Finish the massage with light strokes for a minute or two.
Note
Do not use vibratory movement in the ground projection of the internal organs (heart, kidneys) in the popliteal region, on the inner thighs, especially in the elderly.
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