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Medically reviewed by Daniel Bubnis, M. Health benefits Emotional benefits Social benefits How to get started Takeaway Basketball is an enjoyable sport that suits many skill levels and ages, owing to its worldwide popularity.
Health benefits. Emotional benefits. Social benefits. How to get started. The bottom line. Being tall helps, of course. And some players seem like they were born able to jump through the roof. So yes, all those traits play a role. But basketball also demands quickness, lateral movement, and explosive power—all of which a player can develop and improve. Even the most physically gifted athletes will struggle to keep up and react quickly on the court if they lack strength in these areas.
Plus, focused training can help reduce the potential of getting hurt. Basketball produces injuries such as sprained ankles, sprained ACLs or MCLs, and chronic back issues that come from playing a physical sport on hard surfaces. Here are 10 basic exercises that will improve your lateral quickness and explosive power while reducing risk of injury.
Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training. More importantly, it opens up the muscles of the groin and hips. How to do it: From a standing position, step to the right, keeping toes pointed straight ahead and feet flat.
Squatting as low as possible, keep the left leg straight and hold the position for 2 seconds. Return to standing position and repeat for 10 reps, then switch sides. Why you should do it: To improve the firing and muscle-recruitment patterns of the glutes, which are important for jumping and explosive movements. How to do it: Lie face-up on the floor, with knees bent 90 degrees and feet flat on the floor.
Squeeze a rolled-up towel between your knees. Bridge hips toward the ceiling by firing squeezing your glutes. Only your shoulders and heels remain on the ground. Hold the top position, then lower the hips to the ground without touching. It will also help lower the risk of stroke and heart disease later in your life. Playing basketball can also help you burn calories.
The quick lateral movements, running and jumping give you an aerobic workout , which allows a person who weighs pounds to burn about calories. A person who weighs pounds can burn approximately calories. This demonstrates it is highly effective as a fitness routine that is also fun, so it doesn't necessarily feel like you're hitting the gym with a goal of burning calories.
The physical part of basketball also helps improve and build bone strength. Any physical activity that involves weight-bearing new bone tissue to form, and this makes bones stronger. Both muscles and bones in your body become stronger because it is a physical activity that involves the tugging and pushing of muscles against bone.
When you play basketball or any other sport, it helps reduce stress levels. When stress is decreased, you will have more energy and focus to complete tasks. It also makes you more social, which can help prevent depression. Your immune system will receive a boost when stress is lowered, making you overall healthier and your body naturally combative! When you play basketball you get full-body workout, this helps develop lean muscle in your lower back, neck, deltoids, traps and core.
It also makes your legs stronger , and shooting and dribbling help strengthen your arms, hand and wrist. Basketball is not only a fast-paced game that requires a lot of physical skill, but also a mind game that requires you to think on your toes. This sport requires heavy focus so you can accurately and quickly process what is happening on the court, then make the correct decisions to direct the ball.
You also have to assess the court environment around you and make split second decisions based on the actions of other players on the court.
Basketball requires a lot of hand-eye coordination as well as full-body coordination. Practicing or playing basketball develops these skills as you rebound, dribble, and navigate the court while making your next move - whether it be a pass or a shot. With the many benefits of basketball, it is the perfect reason for you to pick up a ball and start shooting some hoops. It can be played alone or with friends — no matter what you choose, you receive a great workout and many health benefits.
By making this sport a part of your fitness routine, you'll be physically and mentally fit for many years. Explore Our Playbook. For 40 years, Decathlon has delivered the best value in the retail sports industry by offering high-quality, sustainable and cost-effective products. Research and development.
State-of-the-art production processes. Optimized supply chain. Minimal retail footprint. New Markdowns Show Now. Store Finder All Blogs Help. New Markdowns Shop Now. Bikes Shop Now. Tents Shop Now. Weight Training Shop Now. Running Shoes Shop Now. Women's Gift Guide Shop Now. However, when considering the physical benefits, injury probability, and overall access, basketball is probably the best sport for dads.
A full court game of basketball burns about calories per hour, whereas a half-court game burns calories. Simply shooting hoops can burn up to calories. Why is the game so effective at burning calories? Having to change direction quickly, set picks, lean on and box-out opponents provide additional strength training.
For arms, dribbling and passing provide a workout. But the main reason basketball is such a great workout is the pacing of the sport: Running up and down the court, with short breaks in activity, is natural high-intensity interval training.
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