Basketball is a very meaningful sport. Playing basketball can not only exercise and make the body stronger, but also cultivate the team spirit and cooperation ability among players. Do you know what skills you need to know to play basketball well? For example, it is very important to learn dribbling, volleyball and passing! So how can we play basketball well? The following are five steps for beginners to learn to play basketball, hoping to help you.

Five steps for beginners to learn to play basketball

Learn to bat the ball.

It is not advisable to touch the basketball with the palm of your hand, but pat the basketball with your fingertips, which is convenient for exerting force and improving the rotation direction of the ball! But also greatly improve the flexibility of both sides of the body when hitting the ball! At the same time, your feet are supported by your toes, which is convenient for you to move flexibly and pass people in the gap! If you want to practice aerial movements, you must strengthen muscle exercises, especially abdominal muscles, because the core strength of aerial movements comes from waist and abdomen strength, so you must strengthen abdominal muscles and waist muscles!

Learn to dribble

When dribbling, open your fingers, touch the ball with your fingers and touch the ball above the root of your fingers and the outer edge of your palm, but your palm doesn't touch the ball. When dribbling in the low position, the wrist is mainly used as the axis, and the strength of the wrist and fingers is used to dribble; When the front height of dribbling changes direction, the elbow joint is the main shaft, and the forearm, wrist and fingers are used to dribble; Pull-ups on the side or back of the body dribble upward and high, mainly with the shoulder joint as the axis, and dribble with the strength of the upper arm, forearm, wrist and fingers. When patting and pressing the ball, the hand should exert its strength up and down with the ball, and try to prolong the possession time as much as possible, which is conducive to protecting the ball and changing the action according to the situation on the court.

Learn to pass the ball

It mainly includes two-handed chest pass, one-handed shoulder pass, one-handed side pass and marching pass. Passing skill is the basic skill of basketball, and basketball is a team project, so it is very important to practice passing skill well. How to pass the ball depends on the actual situation. Although the ways are different, there are several things in common: all passes are done with fingers, not with the palm of your hand. In order to control the speed and direction of the ball, fingers should be as open as possible (but not too stiff) and wrists should be elastic.

Practice dribbling past people

This is an exercise to improve your basketball skills to a higher level. Although there is a pass in front, if you are confident enough to shoot, you should learn to pass the ball, survive in the opponent's blockade and throw the ball to the opponent's basket, which requires a high degree of grasp of the ball.

Practice shooting

The ultimate goal of playing basketball is to throw it into the basket. Don't underestimate shooting. In the arena, it is often the difference between a goal and a victory. There are many kinds of shooting, such as half-court, full court, basket and so on. It is suggested that individuals start with the most basic practice, that is, throwing the ball to the basket at a close distance and with a high hit rate, so that they will gradually pull the ball from a long distance until they shoot at the three-point line. In this process, what they need to learn is their own aiming, and they need to accurately judge whether the arc of throwing the ball is facing the basket with their eyes.

the bebefits of playing basketball

1. The growth of human body is regulated by growth hormone and thyroid hormone. Playing basketball is just exercise, which can promote the development of the human body, but some hormones in the human body can't be secreted and can't achieve the effect. Therefore, playing basketball is not necessarily a way to grow taller, but a way to promote development.

2. Exercise itself can promote the secretion of growth hormone. It can make people fall asleep, and you know it can promote the secretion of growth hormone. After full exercise, you can increase your appetite and sleep at night. In the morning, I can wake up naturally, have a good breakfast and start a new day with a good attitude.

3. Playing basketball and swimming can promote the blood circulation of the whole body, ensure that skeletal muscles and brain cells get adequate nutrition, and promote bone thickening, bone density increase, and strengthen the ability to resist compression and bending. Exercise can promote the secretion of growth hormone and make bones, muscles and brains develop better. Therefore, we should take part in more activities suitable for growing taller and strengthening our brains.

Playing basketball can exercise the muscles of all parts of the body. In the process of playing basketball, we not only shoot, but also strive for rebounds by bouncing, get opportunities by running, and get rid of opponents by accelerating. Playing basketball can not only exercise the strength of legs, but also the strength of arms, waist and other parts to speed up blood circulation. Therefore, playing basketball is more comprehensive to human movement, more valuable to exercise and more beneficial to growth and height.

Basketball is a fun sport, often accompanied by fierce confrontation and teamwork. As the people above said, who will spend the whole morning touching the heights?

6. Science believes that the best way to improve exercise is to touch the heights and run, and playing basketball will undoubtedly combine these two sports organically.

Method for prevent knee injury when playing basketball

1, when taking off and landing, try to land with your front foot and knees slightly flexed. When you land, your knees and hips bend slightly, just like sitting in a chair, instead of standing upright.

2. Lift it on your thigh. Stand upright and lift your left thigh. Your partner will hold the thigh and press it down to provide resistance, but don't use too much force and still make sure that the thigh is lifted to a horizontal position. Repeat three or four times, then switch legs.

3. Resistance makes the legs move. Lie prone on the ground with your legs together and your right foot on your left foot. The left foot rests on the thigh and the right foot exerts force in the opposite direction, which will hinder the movement of the left foot. Repeat three or four times, and then change your feet. This action can exercise both the muscles at the back of one thigh and the muscles at the outside of the other thigh.

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