Dreams start with basketball

Chapter 85 Special Training Begins

The rhythm of skipping rope is very fast, so this link ends very quickly, and the rope skipping exercise is over in about 10 minutes.

"Okay, the 2 times of rope skipping are over, everyone stretched for [-] minutes on the spot, do you feel that you can't hold on?" Coach Li Jian stared at everyone with a serious face.

In fact, two thousand times of rope skipping is not too tiring. What is tiring is that there are rhythmic changes in two thousand times of rope skipping. The fast and slow rhythm is the root of fatigue.

"No" everyone said in unison, and then started simple stretching, which was called stretching, but the main purpose was to let everyone relax the tense muscles just now.

Besides, to this level, for Xia Tian, ​​it was just a slightly sweaty warm-up activity. After Xia Tian exhaled a long breath, he took three deep breaths. Walk around and take a walk to get your calves used to feeling sore.

Rope skipping with continuous rhythm changes is a very physical exercise. It can not only exercise calf muscles and Achilles tendons, but also is one of the best exercise methods to improve bounce and bounce speed. The effect is more obvious than the weight loss effect of running. Of course, this method is not suitable for people with large body weight. For those who are still growing their bodies in the first year of high school in summer and love sports at the same time, skipping rope with continuously changing rhythm is the best choice. A very good way.

After drinking hot water, Coach Li Jian looked at the time and it was almost the same. He estimated that everyone's heartbeat had almost returned to normal, and then he blew the whistle again: "Assemble!"

In an instant, fifteen people immediately put down their water glasses or mobile phones and stood in front of Coach Li Jian: "Seeing that there is no one in this field, everyone goes around the court for four sets of frog jumps, that is, two back and forth, and the amount of exercise is not too much. , it will not affect your class today. Today is the first day of training, and the difficulty will increase accordingly every day. Everyone looks at me, and the movements must be standardized. The speed can be slow, or you can jump closer. But the movement must be standardized, and only when the movement is standardized can it play a training role." After finishing speaking, coach Li Jian put down the drawing board in his hand and squatted on the ground.

"Attention everyone, the main point of leapfrog is to keep your head up and your chest up, you must keep your head up and your chest up, otherwise it will easily cause other burdens on the body, the waist must be straight, the whole waist must be straight, until you feel that you can't go straight So far, I have to pay attention. Some people like to put their hands on their heads in leapfrog, but that is not correct, and it will cause very serious consequences to your cervical spine. So here, I will change this action to , with your hands on your waist, which is also very helpful to your center of gravity. Try to form a [-]-degree right angle between your thighs and calves. When landing, try not to squat too low to avoid the loss of strength. It should be like a spring. , as soon as it reached the position of [-] degrees, it bounced up immediately. Remember to exert force on the toes, and the center of gravity of the body cannot be forward or backward, otherwise the landing will definitely be unstable." Sample.

Fifteen people can't fit in a row. All are divided into two groups, with eight people on one side and seven people on the opposite side. Two laps are about 200 meters.

With coach Li Jian's whistle, everyone started leapfrogging.

"Control the rhythm, control the rhythm, Chen Cheng, your speed is too fast, you will be exhausted later, slow down, slow down, Wu Zhen, squat down a little bit, can you see the ninety degrees? Why don't you stand up and jump of it?" Coach Li Jian shouted.

"Coach, it's too difficult. I can't squat down." Wu Zhen whispered, he didn't dare to speak loudly.

"If you can't squat, you have to squat until you squat to 200 degrees. Even if you jump ten times today and eleven times tomorrow, you can jump [-] meters in a month. Persevere, persist, and get out if you can't persist." "

After Coach Li Jian said this, he didn't dare to speak to everyone in the room, and he dared to express all the complaints in his stomach.

After jumping the first lap, Xia Tian's thighs started to feel hot and swollen. By the end of the lap and a half, his thighs had already started to tremble. He finally gritted his teeth and persisted until the last ten meters. It's so sour that it starts to flutter as soon as it's done.

After the system improvement, Xia Tian's physical fitness is really not comparable to this group of high school students. He has already done all the movements, but the others have only completed about one lap.

Everyone has to take a break after jumping twice, and pause after jumping a few steps, which has greatly increased the training time.

"Xiamen is the first one. Look, can't you learn from Xia Tian? The first one to finish, the movements are very standard, and the speed is fast. Look at you one by one, it's half as fast as someone else's family!" Coach Li Jian roared.

Everyone who was jumping leapfrog dared to say, "What kind of monster is that in Xia Tian? It's not a pediatric thing to do this kind of thing, it's too difficult for us." It's just that everyone kept this sentence in their hearts and didn't dare to say anything. Speak up, or you might provoke the coach to scold you again.

After finally waiting for everyone to finish, Xia Tian has rested, and Coach Li Jian is guiding Xia Tian's another action alone.

"See, the gap in training is reflected at this time"

Coach Li Jian asked Xia Tian to come to the horizontal bar on the playground, preparing him to do some pull-ups.

"Everyone is resting while watching how to do it. I won't teach them one by one later. If you don't understand, come and ask me."

Pull-ups seem simple, but they are also a very good exercise method. They mainly exercise the strength of the upper limbs and back muscles.

Coach Li Jian taught everyone the method of holding the horizontal bar with both hands. It is not easy to exert force, but the posture is very standardized, which can effectively train the strength of the upper body and the back.

Pull-ups and the posture that ordinary people are accustomed to use with the palms of both hands facing their own direction, that is, the reverse grip of the horizontal bar. This kind of posture is generally easier to exert force, and the difficulty is much simpler than that of the pronated horizontal bar. Of course, the strength of the upper body or the muscles of the back [-]. The muscles on the shoulders are not fully utilized, and the effect of training will be a little bit worse, but it is very suitable for beginners.

Since Xia Tian was still wearing short sleeves, everyone couldn't see that Xia Tian's muscles were constantly expanding as he did pull-ups, and his back and shoulders also formed a standard inverted triangle. The muscles were not very big, but The lines are very clear.

Coach Li Jian didn't let Xia Tian do too many, it was about fifty. In fact, this is also very difficult for Xia Tian.

(End of this chapter)