Legs are the source of strength for jumping. The more developed the leg muscles, the more they can drive the body to jump up. There are many ways to increase leg strength, and the gym also has corresponding equipment. Select the appropriate equipment and weight, and practice under the condition of ensuring safety.

Squat is the simplest but most practical way to improve thigh muscles. It is very simple to say, that is, repeated training of squatting and standing, and exerting strength through quadriceps femoris. Choose the right weight, pay attention to the width of feet and shoulders, the waist and back must be straight when squatting, and the squatting range can be 45 degrees between thighs and calves. It is important to increase the importance step by step to avoid physical injury caused by excessive weight.

The lunge exercise can strengthen the gluteus maximus, with or without equipment. The procedure of lunge exercise is as follows: stand up straight, take one step forward with one leg, keep your back straight and bend your knees at a 45-degree angle. The greater the stride, the more difficult the movement is. Make sure your legs alternate. You can increase the training intensity by carrying weight on the upper body, but you should increase the weight step by step.

Strengthen calf strength

The calf muscles also play an important role in bouncing. The following heel lifting exercise method is simple and effective.

Heel lift: Stand well, and then lift your heels. You can also lift one foot at a time and practice alternately to ensure balance. You can increase the training intensity by carrying weight on the upper body, but you should increase the weight carefully and choose the right weight.

Strengthen the core muscles of waist, abdomen and back.

In addition to leg strength, the core muscles of the back and waist and abdomen are also very important, which can ensure the athletes to maintain balance and coordination in the air.

The training of small muscle groups such as waist, abdomen and back can be carried out by hand. The best and simplest practice methods are sit-ups and prone.

Sit-ups lie flat with your back and feet on the ground, bend your knees, keep your feet and gluteus maximus on the ground, and tighten your abdominal muscles when your upper body moves to your knees. You can put your hands behind your back or in front of you to get yourself back to the starting position and repeat these actions. Move carefully and purposefully, concentrate the abdominal muscles, and pay attention to avoid back exertion to prevent harm to the body.

Lying prone at both ends is a good way to exercise your back. Lie face down on the ground, inhale and tighten your abdomen, at the same time lift your arms and legs up and leave the ground, imitate a flying "superman" posture, pause for a while, then exhale slowly to relax and return to your original position. This exercise can strengthen the muscles of the upper body, legs and back.