Basketball
Basketball is a team sport in which two teams, each with five players, try to score as many points as possible by shooting the ball through the opposing team’s hoop. The game is played on a rectangular court with a basket at each end.
Basketball history
1. Leg Raises (Dizanje nogu)
Donji deo abdomena obuhvata mišiće kao što su rectus abdominis (donji deo „six-pack“ mišića) i transversus abdominis. Ovi mišići igraju ključnu ulogu u stabilizaciji karlice i zaštiti donjeg dela leđa. Specifične vežbe za donji stomak fokusiraju se na ovu regiju i pomažu u poboljšanju celokupne snage core-a.
2. Reverse Crunch (Obrnuti trbušnjak)
Reverse crunch je jedna od najefikasnijih vežbi za donji deo stomaka, posebno za žene koje žele da toniraju ovu regiju.
Lezite na leđa, savijenih kolena, i podignite kukove prema grudima, zatežući donji stomak. Polako spuštajte kukove, kontrolišući pokret.
Ova vežba je sigurna za donji deo leđa i odlična za jačanje donjeg abdomena.
3. Mountain Climbers (Penjači)
Mountain climbers su dinamična vežba koja pogađa donje trbušne mišiće i struk. Počnite u poziciji skleka i naizmenično povlačite kolena prema grudima što brže možete, održavajući zategnut core.
Ova vežba povećava srčani ritam, sagoreva kalorije i jača donji deo stomaka.
4. Flutter Kicks (Zamasi nogama)
Flutter kicks su jednostavna, ali efektna vežba za donji stomak i struk. Lezite na leđa s rukama ispod donjeg dela leđa, podignite noge nekoliko centimetara od poda i zamahujte naizmenično gore-dole.
Ova vežba poboljšava izdržljivost donjih trbušnih mišića i pomaže u oblikovanju struka.
5. Hanging Leg Raises (Dizanje nogu u visećem položaju)
Hanging leg raises su izazovna vežba koja cilja donje trbušne mišiće. Visite sa šipke i polako podižite noge prema grudima, kontrolišući pokret i izbegavajući zamahivanje. Ova vežba je posebno korisna za muškarce koji žele da izgrade snagu donjeg abdomena i fleksore kuka.
Basketball Rules
Basic Rules – Brief Overview
The players take turns serving and the goal is to win a point by making the opponent make a mistake or fail to return the ball within the allowed boundaries of the court.
- Fouls: Violations by players involving physical contact.
- Stepping: A foul that occurs when a player takes more than two steps without handling the ball.
- Free Throws: Attempts to score points from the free throw line after a foul.
FIBA and NBA rules
The main differences between FIBA and NBA rules include the length of the game, the dimensions of the court, and the details regarding the rules for offense and defense.
Best Basketball Players and Number of Titles
- Michael Jordan: 6 NBA titles with the Chicago Bulls, 5 times MVP.
- LeBron James: 4 NBA titles, 4 times MVP.
- Kobe Bryant: 5 NBA titles with the Los Angeles Lakers, 2 times Finals MVP.
- Magic Johnson: 5 NBA titles with the Los Angeles Lakers, 3 times MVP.
- Dirk Nowitzki: The first European player to win the NBA MVP title (2007) and NBA champion with the Dallas Mavericks (2011).
- Pau Gasol: 2 NBA titles with the Los Angeles Lakers.
