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How familiar are you with basketball bodybuilding exercises? All basketball players train and dedicate a lot of time to their training. So why do some become champions and Michael Jordan, but some don't? The difference is in bodybuilding exercises!
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Basketball bodybuilding exercises highlight and develop the athlete's talents and abilities and give him the opportunity to become a professional. Basketball drills, such as practicing offensive, defensive or speeding skills that everyone does; it's the strength and bodybuilding exercises for basketball that not everyone does and will set you apart from the rest!
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The importance of bodybuilding exercises for basketball
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Basketball is a great sport and develops many skills such as endurance, strength, communication and teamwork. Weight training for basketball, when done correctly, can help a player increase their strength, flexibility, and even endurance, and generally improve their level of play.
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Players can become their best selves with their own fitness program under the supervision of a coach. We will tell you just a few of the benefits and importance of basketball bodybuilding exercises.
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- Injury prevention
- Increase the speed of the athlete
- More muscle and less fat
- Feeling better and confident
- Basketball techniques and skills
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1. Injury prevention
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You have to protect your body in the brutal basketball court! If you want to reduce your chances of injury during the game, you need to take basketball training seriously.
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These bodybuilding exercises (generally strength exercises) not only increase your flexibility and allow your body not to get injured during the fast and hard movements of basketball, but also train and strengthen the muscles around your joints and do not allow pressure during the game. Get into your joints. (For example, ankle sprains or knee injuries are common basketball injuries that can be prevented by strengthening muscles and joint flexibility.)
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For example, a basketball player must run and jump constantly on the playground, running, especially for a long time, puts a lot of pressure on the body and knees, and this pressure can lead to knee injuries. What's the solution? The solution is simple: Adjust your exercise schedule to include opportunities for basketball conditioning to reduce the risk of injury on and off the court.
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2. Increasing speed
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Basketball is a fast-paced sport, and athletes who are just a little slow will give the game away. Bodybuilding exercises are not only for building strength, but if you want to increase your speed, basketball bodybuilding exercises will help you. By building more muscle, you will be stronger and faster. In general, strength training will help you shine more on the court.
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3. More muscle, less fat
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Even if you are thin, your fat to muscle ratio may be high. The higher your muscle percentage, the stronger, faster and more agile your body is, which shows itself in the race and on the field.
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We know that exercise not only builds muscle, but also burns fat and helps with lower cholesterol levels, more energy and stamina, healthier blood pressure, and a healthy weight, so you need exercise for your overall health.
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4. Stronger mind and spirit
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One of the biggest benefits you'll get from training for basketball is that you'll feel better about yourself. Physical gains from strength training soon translate into increased self-confidence and mental flexibility. Players who feel more capable and powerful will act more aggressively and decisively in the game and will be more successful in the end.
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5. Improving basketball techniques and skills
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So far, we have talked about the benefits of bodybuilding exercises to prevent injuries or build muscle and self-confidence, but you should know that bodybuilding exercises help a basketball player to be more successful in his field and it is beneficial.
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A good strength training program increases neuromuscular coordination and allows the athlete to gain more and better control over their throws.
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Plyometric exercises like box squats or burpees will increase your explosive power, which you will definitely need on the field.
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Bodybuilding exercises, especially those that focus on the lower body muscles, increase an athlete's muscular strength and allow the player to jump higher, become more agile, control the ball more accurately, and position himself better in this high-impact game. and keep it tighter.
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Which muscles are necessary to strengthen for basketball?
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Which muscles are necessary and important to strengthen for basketball players? In fact, all muscles! Basketball is a high-pressure aerobic-strength sport and you must train all your muscles, but to be more precise, strengthening the lower body muscles is very necessary for basketball players. High jumps, sprints, and even power throws all require strong lower back muscles. It means the muscles of the quadriceps, hips and legs.
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But don't neglect the muscles of the upper body and middle body because it helps to build muscle endurance and strength necessary for playing professionally.
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Examples of basketball bodybuilding exercises
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So far, we have seen how important basketball training is for players in this field, but the next question is which training is important for a basketball player and with what program should he train? Now we introduce some effective and important strength exercises for basketball players.
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- squat
- barfix
- Longs
- squat jump
- Swedish swimming
- chest press
- Shoulder press
- Forearm and arm exercises
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We recommend that you get your personal program from vitamin sports experts. Vitamin trainers will adjust the best exercise program for you according to your conditions and goals.
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Important points of bodybuilding training for professional basketball players
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Although we have said so much about the importance of bodybuilding exercises for basketball players, it is not right to start bodybuilding without a plan! Rather, there are a series of important points that you must follow in order to get the best results.
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Go for multi-joint movements!
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Do exercises that train multiple muscle groups at the same time. Squats, deadlifts, bench presses, etc. are good examples of multi-joint exercises. These exercises are suitable for hard and high-pressure basketball and save your time.
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Have a diet!
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You might think that basketball players burn so many calories that they don't need to diet. But the goal of the diet is not always to lose weight! Basketball players, like other athletes, need a diet rich in protein and other macronutrients to get all the minerals and vitamins they need.
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This diet should be designed by a nutritionist so that players can recover faster and build muscle better.
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Get help from a specialized fitness coach for backsball!
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It is important that your coach is an expert in the field of basketball and specifically knows the needs and goals of basketball players. A coach can play a very effective role in improving your performance and efficiency. Your coach should design your fitness program in such a way that it will help you in pursuing your athletic goals while improving your endurance and physical strength.
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Do not neglect heat training!
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Basketball requires a high level of cardiovascular fitness. But a good way to increase physical strength, endurance, as well as stimulate cardiovascular abilities, is heat training!
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Do the plyometric combination!
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Plyometric exercises help your explosive power, which is more necessary for a basketball than bread! Exercises such as jumping squats and burpees should be included in basketball training.
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Have enough recovery!
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Finally, rest and recovery are very important for basketball players, and with enough rest, you give your body time to recover. No athlete likes to miss the game due to fatigue or so-called “emptying the body”; So don't train days in a row and give yourself rest and never ignore its importance.
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final word
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In order to have the best performance on the field and prevent injuries, basketball players should also do strength training and bodybuilding. Performing basketball physical exercises increases the skills and abilities of the players. In this article, we talked about the importance of strength training for basketball players and introduced the best basketball bodybuilding exercises.
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References: coachup – torokhtiy
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