No matter what kind of sports exercise, warm up before starting the exercise is not missing, basketball is the same, warm up can not only help the body warm up, but also to a certain extent can play a role in preventing the emergence of sports injuries. So how to warm up before playing basketball?
Jogging warm-up
Before playing basketball, choose to jog for a few minutes, you can make your body into the state faster. You can jog a few laps around the basketball court and let your body sweat slightly.
Stretching exercises
In playing basketball, wrists, ankles, knees and other joint parts are the most used parts, so you need to warm up fully before exercise. Other parts of the body also need to be properly stretched to make the muscles and ligaments move open.
Neck stretching
Fully bend the neck back and forth, forward to reach the chest, backward so that the head is parallel to the ground. Then stretch the neck alternately to the left and right sides, so that its lateral muscles can be fully stretched.
Shoulder stretch
Feet apart, shoulder-width apart, one hand at shoulder height across the chest to the other side straight, while the other hand presses the stretched elbow closer to the body.
Chest expansion exercise
Feet apart and shoulder-width apart, both hands bend arms and vibrate backward or both arms open and vibrate backward.
Waist Wrap
Feet apart and shoulder-width apart, legs straight, arms crossed, do wrap-around exercises back and forth, moving the hip joints and waist.
Ankle Wrap
Feet apart and shoulder-width apart, one foot pointing to the ground, doing forward and backward circles, while crossing each other's hands, moving wrists in small circles. Then switch to the other foot and repeat the movement.
Knee Wrap
Bend your knees and place your hands on top of your knees, first to the left and then to the right, making small circles back and forth.
Squats
Squatting makes the knee feel like a nerve compression, which can move the knee joint and reduce the chances of knee injury when playing basketball.
Dribbling warm-up
Before playing basketball, in addition to basic body stretching and joint activities, you can also do some warm-up in terms of dribbling, can be more quickly adapted to the state of sports.
1, stand with feet together, hold the ball with both hands in front of the forehead, pass and receive the ball with both hands to each other, and let the basketball is from top to bottom around the head, waist, knees in order, and then repeat the pass and receive the ball from bottom to top.
2, one leg knee up, two hands holding the ball between the legs, the hand on the side of the raised knee on the bottom of this leg, the other side of the hand is placed in front of the standing leg. Then bring the ball from underneath the thigh with the raised knee around to between the legs, exchanging knees to make the pass route form a "figure of 8".
Shooting warm-up
In addition to warming up for dribbling, you can also warm up for shooting, starting with unguarded shots on your own, followed by guarded shots and layups. It is important to note that the defensive pressure should not be too high, and you should not exert too much physical energy at this time.
How to warm up before playing basketball is good
Before basketball, you should start with lower intensity movements, slowly and gradually increase the range of motion, and the entire process of warming up can not always be active, should be interspersed with some light static muscle pulling to make muscle temperature gradually rise.
How long is it good to warm up before playing basketball
The warm-up before playing basketball should be appropriate and adequate, the exercise load should not be too large, the body can be slightly warmed up, do not be too fatigued, the general time in about 15 minutes, so as not to affect the formal basketball exercise later.
