1. Basic training training

1, Before shooting, open the palms, touch the ball with the fingers and palms of the shot, do not touch the ballEssenceThere should be a gap between the ball and the hand, so that the hand is softer and the ball rotates higher.

2When shooting, raise the ball up above the head, and two hands need to be inverted. "V"Word, to ensure that the eyes are not blocked.

3When shooting, pay attention to the elbow, wrist, shoulders and hands of your right hand3indivual90(can be fine -tuned according to personal habits).

4Four rules of shooting:beefEssence

"B"balanceThe law is to keep the body balance when shootingEssenceFirst"E"eyeThe law is to find the sighting point of the shootingEssenceSecond"E"elbowThe law, that is, the law of the elbow. When shooting, keep your elbows keep the level with the floor. Do not shake from the left and right to shoot. Use your elbow to shootEssence"F"Represents the law of action coherence, and the shooting action must be maintained.

5, Shooting station position.

Standing with your legs should keep your body stable with the shoulders and width, and stand on your knees or stand in parallel.In the process of emergency stop shooting, it is more commonly used to stand in the inside of the knee to form the body to form the body"Hourglass" not only helps players to stop quickly, but also give the maximum stability to shoot.

6, A particularly important but often neglected details: bending -stack the abdomen -wrist pressing

Conventional shooting preparation moves are available3A stress movement is bending, stacked abdomen and anti -pressed wrist, which is indispensable.

Second, basketball physical training method

1, Turn your wrist and press your hand

Method: Take the ball with one hand to make a shot preparation posture, and help press the ball, the wrist, and the fingers of the other hand.Requirements: Five fingers are separated, and the ball is touched above the roots.

2Squeeze the ball((Squeeze the ball with both handsCure

Method: Holding the ball in front of the chest, the arms squeeze the ball relatively forcefully.Requirements: The five fingers should be separated as much as possible, and the force is appropriate.

3, Throw the ball on both hands to practice

Method: Hold the ball on your head, use the power of shaking to pop up the ball vertically, and make continuously.Requirement: Use only the force of shaking his wrist, and the forearm has slightly stretched.The ball must pop up vertically.

4, Paling with your hands on your chest upwards

Method: Open your legs on the left and right, and hold the ball in front of the chest stock.During the exercise, the whole body coordinated and threw the ball upwards.Palm after throwing the ball.Catch the ball before the basketball.Requirement: the number of palms15If you are more than the time, the ball should be stable directly.

5, Turn the ball with both hands and turn around

Method: The ball method is the same as above.Turn around in place after throwing the ball360or720, Then catch.Requirement: The ball is vertically and turns smoothly.

Third, basketball strength training method

1As well asHand -push -up: Beginners recommend two groups,Each group15-20Second-rateEssence

2As well asRolling ball push -ups: two groups suggest two groups,Each group15-20Second-rateEssence

3As well asOne -handed side:It is recommended to do every time10-30Second,,On both sides1Group,3It is appropriateEssence

4As well asbicycle roll belly:suggestion10Second to do1Group, Gradually increasing,Complete completion5GroupEssence

5As well asPlug the ball up and down: Quickly dial the ball back and forth

6As well asHolding the ball squat: hold the ball bow and squat, the stride can be large or small.

4. How to carry out basketball training plans

1, Warm -up: run around the basketball court10minute.

2, Drunk run, the four sides of the stadium10Group.

3, Pass the ball between the two people, the whole audience goes back and forth20Group.

4, Two and a half -and -a -half run baskets20Group.

5, Defense and moving steps such as merging, cross steps, etc.10Group.

6, Teaching competition.

72. Relax (between the team members) and summary (the teacher summarizes the content of the training and arranges the training content of the next section).

5. basketball training skills

1As well asPractice the flexibility of the wrist, you can practice from turning, shooting, and dribble.

2As well asDrunk, picking up, passing, etc., the strength of the arm is very important.You can practice through the dumbbell bench.You can also practice through the pull -ups and push -ups.

3As well asBody confrontation is very common.If the leg strength is insufficient, as soon as others touch you, you will not stand.Practice the legs, you can do squats, squats, and use some fitness equipment to achieve the purpose of practicing legs.

4As well asThe ball is divided into direct transmission, one -handed biography, bouncing, etc.You can find a little friend to practice together.This needs to be cooked.

5As well asDrunk balls include a lot of each other, the left and right hands, the left and right hands, the left and right hands and the hand, the dribble of the jacket, the dribbling, the one -handed straight line advance, and so on.This requires the flexibility of the footsteps, the flexibility of the arm, and the ability to stop and stop rapidly.Cooked coincidence.

6. precautions for basketball training

1As well asNeed to protect the necessary basketball equipment

Most of the injuries to the knee are caused by collision because of collision. Wearing knee protection is a good way to protect the knee. Even if we wear knee pads, they need to protect themselves.To the inside of your knees, the best way is to get closer to stealing the ball from the side.In basketball, collision is inevitable. Do nt worry after falling to the ground after being hit. Slowly stand up and move to see if the pain is unbearable. If the situation is serious, please seek medical treatment in time.

2. Reasonably arrange exercise volume

Many children do not know how tired they are playing during sports, but long -term large exercise will not only cause physical function decline and resistance, but also inevitably unspeakable for learning.In order to better guarantee physical fitness, it is recommended to control each exercise amount each time1It is appropriate for hours.

3. Master a reasonable technology

Young friends should pay attention to basic training."Surging, sudden, transportation, passing, and defense" must have eyes and eyes. Only by mastering solid basic skills, then you will be handy when playing basketball in the future. First of all, you can recommend some slight jogging, and then try to relax the muscles of your limbs. FinallyThe movement of the movement can start when it is determined that the joints of the body are no longer stiff.

4. Cut the nails before playing

In play basketball, it is generally more susceptible to injury to nails, fingers, knees, ankles and muscles.So be sure to cut your nails before the game.If you accidentally turn on your nails, it is best to find a place with tap water at this time, rinse the wound with clean water, and then bandage at the Hospital. Do not bandage yourself.If it is not bandaged properly, it may cause the infection of the wound, or the bandage of the bandage and the wound. When the doctor processes the wound again, it will be more troublesome.

7. Relax after basketball training

1, Relax and jog (the spirit and the body must be relaxed) both arms droopingEssence

2Stand another leg to relax and tremble quickly, (leg rotation)Essence

3, Hit, knead, massage, massage, and tremor, mainly participating in sports muscle groupsEssence

4, Boil your feet with hot water before going to bedEssence

5, Lie up your legs, quickly relax and shake, tremble, (can be with3Blind it to do)Essence

6, Do some activities with stretching ligaments and musclesEssence

7You can also take a hot bath.

Camel Tent installation method

The camel has a variety of tents, and the methods of different types of tents are not the same. The method of using ordinary tents is used as an example:

1. Put the ground cloth

In order to separate moisture and protect the tents, waterproof floor is covered with waterproof ground.

2. Put the inner account

Usually the bottom is a dark cloth, put the bottom down the door in the direction you want to enter and exit.

3. Wear skeleton

Usually the Tent will have 2 long 1 short, short and 3 folding camp column skeletons. First of all, two long camp columns are put into the inner account diagonal, and there is an open hole in the diagonal to allow the skeleton to pass.Remember that the skeleton must be allowed to pass the ring in front of the middle.

4. Set up the inner account

The two people stood on the diagonal, stepped on the corner of the inner Tent, and supported a long skeleton and inserted the insertion into the skeleton, and then made another diagonal.After the completion, the shape of the entire Tent comes out, and then don't forget to hook the hooks of the inner account to the skeleton.

5. Put the ground pad

Put the floor pads into the inner account. This step can avoid watering water when it rains to prevent the internal account from moisture.

6. Foreign accounts

The hooks spreading with foreign accounts and four corners hold the pull ring inserted in the inner account, the short skeleton on the front and rear doors, the devil felt fixed and the diagonal long skeleton.You can open the windows on the top of the top of the foreign account before paving the foreign account. The ventilation effect will be better, but it is not suitable for this.

7. Nail camp

The door is fixed at night to be blown away by the wind. When the four corners are fixed, the fixed Tent wind will not be blown away. The bottom of the bottom of the two sides can be separated to separate the inside and outside accounts.It is painful to keep the inside dry and wet, and it is very painful to sleep until half of the Tent.Usually the weather in Camping changes great and fast. I do nt know when it will suddenly be windy and rainy. It is recommended not to be lazy. All camps must be nailed.

8. Pull camp rope

There is a pull ring in the middle section of the skeleton and the middle of the two sides of the foreign account, which can be tied to the camp nails on the tree or on the ground. When the strong wind comes, the Camping rope can ensure that the Tent will not collapse, and all camp ropes will not be collapsed, and all camp ropes will not be collapsed.When you pull it up, you can make the inner account more difficult to stick, and the internal account will not be anti -tide.The camp rope has an attached rope to adjust the rope length.

Suitable for a Tent

1. Near water

When the weather is good, the river bank and stream are the places where most people choose. Not only is it flat, but it is easy to operate with tents, and it is close to water, easy to take water, and easy to cook drinks.

2. moisture -proof

To choose a Tent with a sunny place, you can avoid moisture and keep the account dry.

3. Near the village

Camping near the village or where people live, what are the urgent things when the camp is close to the village to ask for help from the villagers, or you can supply food and freshwater nearby.At the same time, it is near the village, that is, approaching the road, which is convenient for the team's actions and transfer.

Camel Tent recommended & gt; & gt;

How about the invisible bed?How to buy invisible beds?The invisible bed is the bed installed on the wall. It looks like a wardrobe. When you sleep, turn the door of the cabinet. It is a standard bed that is suitable for small apartment bedrooms.Today, I recommend a wall -type folding bed picture_Stephen folding bed picture, including: invisible bed wall bed pictures, entry -type folding bed pictures, creative folding bed pictures for your reference.Are you still worried about the small bedroom space?The invisible bed can easily help you get it.

1. What shoes are the sneakers

Bo shoes generally refer to sports shoes.English ball Ball's homophonic "wave", sneakers are sneakers.This is derived from many words related to the ball: watching waves, gambling, and losing waves.Regarding the spherical body: there is a small ball on the transmission of the car, the automatic transmission is called automatic wave, and the manual transmission car is called the hand wave.Remember: "wave" = ball, spherical object in Cantonese.

Bo shoes, also known as Ball shoes, are translated as sneakers. Due to the pronunciation, the sneakers have become sneakers. In addition, the current trend is now. Bo shoes now contain more tide shoes and popular meanings.The meaning of just refers to it.In fact, sneakers and sneakers are the same concept. The difference is that "sneakers" have evolved from Cantonese, and shoes are Mandarin.It should be noted that some casual leather shoes are not called sneakers.basketball shoes and tennis shoes can be called sneakers, but professional football shoes and running shoes (with nails) are not called sneakers.

The soles of sneakers are usually soft and elastic, which can play a certain buffer effect.elasticity can be enhanced during exercise, and some can also prevent injury to ankle.Therefore, when you are sports, most of them wear sports shoes, especially high -strength sports, and are suitable for people of many ages.

Second, how to match the clothes with clothes look good

look 1: sweater sneaker shoe

What clothes look good with wave shoes?Use sweater and sports pants with wave shoes, full of leisure.sports pants are very fashionable.

look 2: Sweatshirts

With nine -point pants with wave shoes, you can make you both comfortable and fashionable, but also easily play the most trendy style.Select a loose casual sweater on the upper body to create lazy and casual Feel.

look 3: jacket jeans and shoe

Casual jacket is also a must -have item for early autumn. With short casual jackets with jeans and white sneakers, the whole dress is very fortunate and natural, and it also shows long -legged charm.

look 4: shirts and denim skirts in shirts

The stars' early autumn is naturally indispensable for jeans and shoes.Learn Liu Wen's dress: Light green shirts with denim skirts and sports pants, full of charm.

look 5: Long -sleeved T -shirt Casual pants shoe

With long -sleeved T -shirts with Casual pants, it is also the most common dress in autumn, and choosing a new Balen's retro shoes on the feet will make the casual trend fan show vividly.

look 6: Knit sweater pants and shoe

Use a gray sweater with black foot pants and gray socks, while the feet choose white sneakers, neutralizing the low -key black gray on the body.

look 7: sportswear suite sneakers

It is also very cool to use sportswear suits with sneakers.The red sportswear set with black high -top shoes, it is natural to show high effects, and it is necessary to say that this outfit is really high.

look 8: striped long skirt shoe

With long skirts and sneakers, it has become the most common wear on the street.A blue and white skirt has the style of a shirt, fashionable UP, and the design of vertical stripes has a visually high and thin effect. It is OK with small white shoes!

sports fitness beauty

The most important impact of participating in sports on the Skin is to increase the blood circulation of the Skin, regulate sebum secretion, keep Skin moisture, improve Skin elasticity, and prevent wrinkles from forming.

Pay attention to a few points to ensure Skin health:

1. Before fitness, wash your face first

Do not bring makeup because of beauty.The dirt produced after the mixing of cosmetics and sweat is very easy to cause damage to the Skin. It does not clean the face in time, and the sweat and oil are mixed together for a long time to cause acne.

2. Replenish water in time during fitness

A large amount of sweat during exercise will consume more water than usual.Drinking plenty of water during exercise is not only conducive to perspiration and detoxification, but also helps the Skin to breathe smoothly.

3. Moisturizing Skin after fitness is the most important

After exercise, the Skin metabolism speed is fast and a large amount of water loss is lost. Therefore, it is important to make moisturizing work to replenish the Skin in time after exercise.[View detailed & gt; & gt;]

yoga beauty

1. Sculpture shape: yoga movements pay attention to the balance of posture, and insist on practicing yoga, you will obviously feel that your chest lines are better; your hips are raised; your arms are thinner ... just need to persist and move as standard as possible.

2. Relieve stress: The human body, mind, and spirit of adherence to yoga exercises will become more calm.This can promote the function of the body's immune system, and it is better Help the body discharge toxins that think stress produce in the body.

3. Eliminate tension and fatigue: Those who need to practice during the yoga practice can abandon all thoughts, relax their minds, and can effectively help eliminate the day's tension and fatigue through many stretching of the whole body.

4. Prevention and treatment of chronic diseases: Because our internal organs are in a state of fatigue for a long time, chronic diseases are easily formed.yoga movements can massage the internal organs through various positions to help promote blood circulation in the body and prevent chronic diseases from looking for.

5. Shape the inner beauty: yoga is to follow the natural theory, combine the flesh with the soul, and accelerate the blood circulation of the whole body through various actions, massage the internal organs of the body, and improve the health of the entire human body from the body.

6. Sublimation temperament: yoga practice is the practice of the soul. Let us learn to control and control everything you. This is temperament.While insisting on practicing yoga, you will feel that every cell in the body is changing.[View detailed & gt; & gt;]

Food beauty

1. Cabbage

It is mentioned that many people should be familiar with cabbage. It was once recommended by the World Health Organization as one of the best vegetables. Among them, the vitamin C is the highest among green leafy vegetables, and the content of trace element selenium is also the first of cabbage vegetables.

2. Low fat cotton cheese

The ingredients of the hair are mainly proteins and structural proteins. Therefore, if you want the hair to be dense and shiny, eat more protein -rich foods.The protein content in cheese is high.

3. Pumpkin seeds

With full, humid and beautiful lips, it can not only gain the return rate, but also shows that your body's metabolism function is very good, and Omega-3 fatty acids are conducive to regulating metabolism.Essence

4. Tomato

Ultraviolet rays are a big "killer" of the Skin, and tomatoes not only contain various nutrients needed by the human body, but also high -content carotene and lycopene.Rising, reducing the risk of Skin cancer and removing wrinkles.[View detailed & gt; & gt;]

Sleep

Beautiful Skin is indispensable to grow hormones.The best time for human secretion to grow hormones is 22 o'clock to 2 am.After 2 hours of falling asleep, the secretion of growing hormones will reach its peak.Therefore, it is best to go to bed at about 11 o'clock, so that the body can enter the sleep state at 12 o'clock.

Growing hormones can repair the Skin and hair injured by ultraviolet rays during the day, and can also repair Skin that becomes dry due to air conditioners.In addition, stress can also damage the Skin and hair, but you don't have to worry about these. Growth hormones will help you repair these damage.

Growth hormones are the most secreted in deep sleep in the sleep that are just sleeping, so the golden deep sleep when I just fall asleep is critical.[View detailed & gt; & gt;]

Good mood beauty

The nerves on the Skin are controlled by the brain. If the mental is not good or long -term tension, fear, and depression, it can cause the body's stress response, and even endocrine dysfunction, resulting in poor Skin blood circulation, insufficient nutritional supply, and making the Skin resistanceDecreasing, a series of Skin problems occur.

How to maintain a good mood

1. Dynamic emotions

For example, sometimes when you encounter unpleasant things or quarrel with relatives at home, you may wish to leave the scene temporarily, change the environment, or go to the mountains with others, or participate in some cultural and sports activities, entertainment.

2. Looking forward to the future

The pursuit of a better future is human nature, and it is also the driving force for human survival and social progress.Only when you often look forward to a better future can you always maintain a spiritual state of hard work.

3. Talk to others

If you are unhappy, you will be sick and you will be sick. With distress, you should learn to talk to others.First of all, you can talk to friends and learn to tell them the grievances and unhappiness in your heart, and often make your mood immediately from shade.

4. Broaden interest

Interest is an important condition for protecting a good mental state.The wider human interest, the stronger the adaptability, and the smaller psychological pressure.

5. Treating people

There are always contradictions between people, and there are inevitable quarrels and entanglements between friends.As long as it is not a large principle problem, it should be good with others, and it is wide.

6. Reminiscence

Those happy, beautiful, and happy pasts are often recalled in order to ripple ripples in their hearts and stimulate people to develop the future. For those unpleasant things, many troubles should be wiped out of their minds.

7, indifferent fame and fortune

Don't care so much, don't see fame and fortune so heavy, otherwise, it is easy to lead to psychological imbalance.[View detailed & gt; & gt;]