Dreams start with basketball

Chapter 87 Barbell Bench Press
But with Xia Tian's shooting, Coach Li Jian found that the requirements for Xia Tian were a bit too low. He only took less than 10 minutes to hit five balls at one point, and he still added the time for picking up the ball. Therefore, Coach Li Jian asked to increase the number of field goals for each point in Xia Tian to twenty, that is to say, five points are all twenty, and each point is a hundred balls. Let's wait until everyone practices shooting.

When there are more people, then the shooting process can be followed. Five people pick up, five people shoot, and the remaining five people pass the ball. Until half an hour later, all [-] balls are shot.

At the beginning, the shooting percentage of Chen Cheng and the others was impressive, but as they continued to raise their hands to shoot, the shooting percentage of the few people in the early stage had reached 50.00%. , besides Xia Tian, ​​the one with the highest field goal percentage is Wang Dawei.

From the first ten balls to the end of the last ball, he has always maintained a hit rate of 40.00%, which is already a very good hit rate.

Of course, it's incomparable with Xia Tian's shooting machine. Xia Tian picked up the ball, shot it by himself, and even added three threats. In the last [-] goals, he still scored eighty-five.

The open shooting rate is as high as 80.00%. What an appalling shooting rate, generally only professional players have such a touch.

However, shooting under confrontation and open shooting are indeed two different things, but with the support of 80.00% five shooting percentage, even if it is not accurate, it will not be too bad.

At around 07:30, Coach Li Jian announced that this morning's training task is over. Today is just to warm up everyone. Starting tomorrow, it will be the real special training. All training will be doubled. If you can't do it, just go Running on the playground and improving their physical fitness, everyone secretly complained, but they didn't dare to say it out. It was all because Coach Li Jian said another sentence after the end: "Anyone who doesn't want to do it, or can't do it, just get out of here."

When the students heard this, no one dared to speak.

"Will the coach be too ruthless?" Xia Tian saw everyone's panic, and said hastily.

"There's still one month left. If you don't work hard, what can you do? If you don't work hard, are you physically fit enough?"

"But if we practice like this, we won't be able to improve for a month."

"Practice first, our goal is not to compete in the city, but to play in the national league! Our task is to qualify from the city, play in the national league, and win the championship of the national league!" Coach Li Jian suddenly became a little emotional, turned around to leave.

"Coach..." Xia Tian said with some worry.

"It's okay, disband, and continue after dinner in the evening. I have already said hello to the evening self-study, but if any of you have a decline in grades, your head teacher will notify me, and I will definitely not delay your study when the time comes. Remember, so you must work hard yourself.”

After the dissolution, everyone rested for a while, drank the remaining water in the bottle, and brought Yu Hao and the others back to the classroom.

On the way, Xia Tian was about to change his drenched short-sleeved shirt. He wiped off the sweat first, and then when he was about to change into a dry short-sleeved shirt, he proudly looked at his chest and abdominal muscles. I'm thin, so although I don't have chest muscles, I still have abs on my stomach.

After systematic and own training, the outline of the muscles has emerged recently. Although it is only an outline, the strength contained in the body cannot be underestimated.

That's A-level strength, comparable to CBA level, but I can't use it well now.

After returning to the classroom, all of them were tired except for summer. This was only the training in the morning. In the evening, it was probably strength training. In fact, what Xia Tian was looking forward to was the basic training. In terms of whether it is very good, you can't always count on the skill points given by the system. Xia Tian has gradually explored the habit of the system. It is not a major game, the system will basically not give training points, and you can get training points with the basic tasks every day. That is still far away from upgrading again, and even if the level is improved, it will not work if one's own hardware does not reach it.

In other words, it is Xia Tian's body. Although he has reached the strength of A-level now, his current muscles can only support him to exert the level of B-level. If he wants to fully exert the strength of A-level, he must also Strengthen your basic skills and foundation in all aspects. The stronger the foundation is, the stronger the strength you will exert.

The whole day was spent in a groggy state, and Xia Tian was fine, the other people could only try their best to use the noon time to catch up on sleep.

At seven o'clock in the evening, a group of fifteen people came to the basketball hall to gather. After Coach Li Jian took them to the gym, Xia Tian found that although the decoration of the gym is very simple, there are all kinds of equipment. Coach Li Jian said that any The equipment can be used casually, but heavy barbell squats are not enough, because everyone is in the critical period of growing the body, the bones have not yet matured, and the bone density is still tight. There is actually no problem when the left and right start, basically It's just about the sophomore year in high school.

If you start heavy barbell weight-bearing squat training at this age, it is likely to affect the height development, and the heavy weight barbell weight-bearing squat training, it is best to have someone nearby to help contact and assist, otherwise it will be very difficult. Accident prone, even some veterans are prone to muscle strain.

But the bench press can be done without assistance, and there are brackets to protect it from high to low. When you feel that you can't support it, you can put the barbell on the bracket.

There are no treadmills and bicycles in the school gym, because they are not needed at all, so it is better to put more dumbbells on your own.

Therefore, Coach Li Jian assigned corresponding training tasks to everyone. For example, Xia Tian mainly strengthened the explosive power of the upper body and strengthened the confrontation for layups. Coach Li Jian thought this way. If you don't agree, you can dunk anyone, and whoever wants to block the shot can dunk whoever you want. If you want to do this, you need a good upper body strength, and you can also ensure that your movements will not deform when shooting and layups.

The most suitable for summer is the barbell bench press, which is the most commonly used and most effective method.

Explosive strength training is generally practiced with heavy weight, few sets and multiple repetitions. The task he gave Xia Tian was five sets for each set, a total of four sets. After reaching ten sets for each set, you can continue to increase the weight.

(End of this chapter)