Then do dumbbell squats 10 for 20 groups'
Conditional to go to the gym to do 1 hour strength exercises.
In addition, don't play outfield "to affect the height of the rebound"
Try to play in the gym.
First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.
So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.
Second, strength training is best arranged and guided by a physical training coach.
If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical commonly used:
Thirdly, speed training is also an important aspect to improve the jumping ability.
Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.
Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.
Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This strong * * * forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.
At your request, I give one or several methods:
1 Training Course on Quickly Improving Jumping Ability 1
Training course to improve jumping ability quickly
The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Heel lift (Heel lift)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift the heel to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Keep your feet straight, shoulder width apart, and lock your knees. ...
2. Jump only with the calf, only bend your feet, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
......& gt& gt
Question 2: How to improve the jumping ability and run?
Help to improve the jumping ability.
You know basketball should have good jumping ability.
The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 centimeters off the ground. If it's easy for you, you can jump to 25 to 30 centimeters. When you are in the air, you need to put your hands behind your back. Do it once when you land.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Keep your feet straight, shoulder width apart, and lock your knees. ...
2. Jump only with the calf, only bend your feet, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
How to improve your jumping ability
Be sure to warm up before doing any exercise! Objective: To reduce the chance of injury and improve the exercise effect.
There are two aspects in practicing jumping: strength (mainly lower limb strength) and skill.
Lower limb strength includes 1 thigh, 2 waist and 3 abdomen! Second, the technical attack includes 1 jump (in-situ jump and run-up jump), second, the flexibility of ligament and the coordination of action.
One: the method of practicing lower limb strength:
1, Squat barbell: Keep the weight constant, and put a brick on the heel, so that you can practice the strength of thighs, calves and ankles. A group of 5~7 people, do 3-4 groups, and each group must run quickly after finishing (100 meters), so as to enhance the explosive power!
2. Touch the height in the original place: find the highest height (about 90% strength) that you can touch, such as rebounds and baskets, and jump continuously to touch the height in the original place. 10 each group, 3-4 groups. Effect: Improve the jumping ability and explosive power.
3. Self-shooting and self-compensation: after the ball hits the board, it can make up the basket continuously, with one hand and two hands, and make up continuously 15-20 pieces! Jump high, and keep your hands straight with one hand. Effect: Improve waist, abdomen and thigh muscles and optimize ball feeling.
4, sit-ups: the body is supine, the arms are raised, the palms are crossed behind the head, the legs are bent, the abdomen sits up, and the elbows touch the knees. When sitting up, the heel does not leave the ground.
5, sand pool running and jumping: jumping on one foot in the sand pool, swapping feet, running and jumping several groups according to personal ability. Effect: Improve the endurance of lower limb strength.
6. Bend down and lift: A hold the lower body to a fixed object (pommel horse, table), B hold the nail, face down, put your hands on your head, lift the upper body (arch bridge), and pause for one second when lifting the highest point. After proficiency, you can hold the object on your head with both hands, about 10kg, to enhance the effect. This can exercise waist strength.
7. Skipping rope: It is not difficult to jump on tiptoe in situ, and it can be used to relax.
Two: the method of jumping
1, jumping in place: differential legs, slightly bent knees and slightly leaning forward; The arms naturally swing back and forth twice, and the legs flex and stretch. When the arm swings vigorously from back to front, the soles of the feet pedal to the ground quickly, the knees are completely straight, and the hands touch the ground upwards.
2, run-up take-off: normal take-off method, you can learn the action of layup. But pay attention to the distance between the take-off point and the landing point. It means that people should jump up, not forward
Also, the flexibility of ligaments and the coordination of movements are also related to the height of bounce. Everyone must pull more ligaments at ordinary times; As for the coordination of movements, you can experience it yourself!
Start (a disease)
I hurt my hand now.
To ... >>
Question 3: How to improve your jumping ability? Hello ~
Everyone has room for improvement ~! As for the later effect, it depends on your own efforts.
It is more difficult to practice calves, because when you practice strength, your calves will become thicker! ! ! So calf movement can't be done in a short time. Say a simple and effective way, just stand on tiptoe when going up the stairs! Everyone should pay attention to relaxing their muscles after practicing, or they will die after practicing, which means that their muscles are very developed and they can't jump at all! !
Jumping high depends mainly on the explosive force and strength of calf muscles. So that is to say, the underdeveloped calf is the key to bounce.
Myth: There are many ways to increase bounce, such as leapfrog, standing posture and so on. You can practice by yourself. You can jump 20 frog jumps or stand 10 minutes. The next day, you can see whether the thigh is sour or not, and the calf is sour or not. I tried it myself, and I didn't feel anything in my calf the next day. So, these exercises are just to exercise my thigh muscles.
Methods: I think these methods are very effective.
Toe on the stairs (thick book, threshold, etc. ), the heel is suspended, and then the toes exert force to make the body move up and down. Do it about 50 times, and you'll feel your calf jump tight. Then do 10. Take a break for a few hours before you do it. This method is not tiring, it can be used anywhere. Very good!
Additional methods of practicing calf explosive force: take off from 1 m and land, and jump up quickly after landing.
I'll give you three videos to practice jumping, which are very comprehensive and much better than the pictures ~ ~ Right ~ ~
v.youku/v_show/id_XNjAxOTEwMA==
v.youku/v_show/id_XMzcxMzU4Njg=
v.youku/v_show/id_XMzcxMzYyMDA==
The above three videos are all useful training videos to practice bouncing and explosiveness.
One more thing, you can play some European and American songs when you do it. Strong ones, such as Linkin Park, can stimulate the whole body's potential.
In addition, there is a positive way, such as hinting in your mind, which is to make sure that you can finish it!
Living habits: Besides, daily exercise is very important:
Jump rope when you have time, run freely and touch the basket.
Smoking, drinking and staying up late are the most taboo in daily life, which is very harmful to your health.
In addition, injuries are also a big obstacle!
Diet: train muscles for a long time and eat more food from protein;
Keep quoting milk, eggs and beans every day. Remember to eat more vegetables, which is very important!
Perseverance: The last thing I want to say is persistence. Remember not to fish for three days and dry the net for two days.
No matter how good the training is, it is useless if you don't insist on it. Let's take half a year as the unit
Question 4: How to improve the jumping ability quickly? The most famous vertical jump training program in America is expected to improve my jumping ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks. For each action item, if you want to do three groups, the rest between groups should not exceed 2 minutes. If it is finished, you need to do the next item directly. Remember not to rest! ! The first item: half squat jump 1, go, half squat? Put your hands in front of you. 2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Next, just repeat the above steps! ! ! The second item of the training course to improve the jumping ability quickly: stand on tiptoe (stand on tiptoe) 1. First find a step or a book to pad your feet, then only put your toes on it, and your heels are not allowed to touch the ground or the mat. 2. Lift your toes to the highest point. 3. Put it down slowly and eat it all at once. Complete a group with both feet. 3. Quickly improve the jumping ability training course 3 item 65433. 90 degrees. 2. Try to jump away, change your feet in the air and put them on the chair. 3. Repeat 2, put the original jumping foot back on the chair and complete the jump again. The fourth item of the training course to improve the jumping ability quickly: vertical jump 1. Straighten your feet, shoulder width apart, and lock your knees ... 2. Jump with your calves, only bend your feet, and try not to bend your knees ... 3. After reaching the ground, jump quickly again and complete a ... 1) one-legged alternate forward jump. (two) continuous squat leapfrog, standing triple jump or multi-level jump. (3) Full Squat Jump, Half Squat Jump (4) Step on the stool alternately with both feet. (5) Jump on the steps with one foot or both feet. (6) In-situ one-legged exchange jumps upward or one-legged timing jumps. (7) Jumping, jumping forward with both feet or jumping forward with one foot crossed left and right. (8) One foot jumps forward for a certain distance before changing the other foot. & gt
Question 5: How to increase the jumping power quickly? First of all, you should master the method of jumping. Use your toes when you jump. Remember to tuck in your abdomen at the moment of takeoff (it may be a little difficult at first, but it will naturally tuck in after a long time). The whole body drives you up, especially your hands. Push your hands up when you jump! Inhale when you take off and breathe, and exhale after landing! Come on, practice. In addition to bouncing, basketball should also pay attention to practice! Secondly, in addition to those big training methods, you should also pay attention to the practice of fine jumping: 1, explosive force, so you can practice the 100-meter sprint to give calf muscles a good explosive force. Practice more 100 meter or 50 meter sprint. 2. Skip rope more at ordinary times and jump several hundred times a day. This can not only reduce fat, but also increase the driving force of leg muscles. You are still young, aren't you? You still have a lot of room for growth in the future. Don't rush for success. Take your time and train step by step, and you will succeed. Believe in yourself, and your efforts will be rewarded with surprises! ! ! I believe you are dancing well now. You just want to improve your bounce, as I said just now. You used to practice big training methods, but now you should pay attention to those details, training methods and diet. Don't make yourself too fat, it's better to be thin than fat. Because thin people often jump very high, like something tied to their legs, which is not desirable. I tried it before. It doesn't work at all. And it will make your feet very tired, and it doesn't work ... The key to practicing is to practice the explosive power of leg muscles (thighs and calves) and calves ... Hehe, add a little more, you squat down, put your hands behind your back, and then jump the stairs. You just started to jump one level and two levels. Then slowly increase, stand and jump when you feel good, and your hands will naturally be fine ...! ! Personal experience, step up practice, I wish you success! Hehe ~ ~
Question 6: How to increase your jumping ability? The most famous vertical jump training plan is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, and the whole process takes 15 weeks. For each action item, if an action is completed in three groups, the rest time between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1. At the beginning, squat down to the position of 1/4 and put your hands in front.
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Next, just repeat the above steps! ! !
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Item 4: vertical jump
1. Keep your feet straight, shoulder width apart, and lock your knees. ...
2. Jump only with the calf, only bend your feet, and try not to bend your knees. ...
3. when you get to the ground, take off quickly and complete it once ... this is very difficult, you can help you take off with your hands. ...
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
Item 6: Squat jump (this item is only practiced on Wednesdays)
1. Stand with a basketball in your arms.
2. Squat down (half squat), look forward, keep your back straight, lift your toes, and keep your thighs at 90 degrees.
3. Jump to 8- 13 cm, and be sure to keep the posture of the second step.
4. Landing and closing ...
5. If you want to jump below 15,1-kloc-0/4 needs to jump below 8- 13 cm, and you need to do your best to jump high.
Question 7: How to improve the jumping ability in a short time? The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Keep your feet straight, shoulder width apart, and lock your knees. ...
2. Jump only with the calf, only bend your feet, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.
The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig a hole 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, the practice stops here. Take off the load and try again to see how high you can jump.
The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective.
Good luck, future sports star!
In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.
Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.
The development force should be >>
Question 8: Is there any good way to increase the jumping ability? 1. Play basketball. Basketball exercises people's jumping ability. When playing basketball, rebounding is the most common, so you must try your best to jump when you grab it. Jump hard, grab the ball and block the shot when shooting, so that you can always exercise your jumping ability. Only by insisting on playing basketball can we improve our jumping ability.
2. Jump rope. In the process of skipping rope, your feet are beating all the time. Practicing skipping rope 1-2 hours every day can effectively improve your jumping ability.
3. Play badminton. Badminton often has to jump up and play. After a long time, it can exercise explosive power and improve jumping ability.
4. High jump. High jump is a relatively direct way to exercise jumping ability. The easiest way is to practice jumping in the open space, set a simple mark on the height and move the mark up a little every day, so that daily exercise can improve your jumping ability.
5 Strengthen calf muscles. The strength of jumping ability is directly related to calf muscles. Usually you can tie a sandbag to your calf and run to exercise your calf muscles. In addition, pay attention to eating more beef in the diet, which is conducive to long muscles.
Question 9: How to improve the jumping ability quickly? . . It is convenient to practice at home. This paper introduces several safe, simple and harmless methods to improve the jumping ability:
1) Jump high, play fast, get up fast and finish fast! Starting again is faster than others, so it is more suitable for rebounding!
Effective method: draw skipping rope and rabbits two or three times a day. Every time 10 minutes!
Rabbit jump: kneel down, behind your hands, touch the ground on your toes, and jump with your heels up!
2) High jump in the sky: used for backward shooting! Doing actions in the air, but bouncing is not very practical!
Effective methods: leapfrog, walk on tiptoe when walking, and raise your heels! Practice for about half an hour every day!
This can practice the strength on the ankle. While practicing the strength of feet and legs, you should also do push-ups and sit-ups to practice the strength of abdominal muscles and waist.
3): Half squat jump
After swinging your hands, jump up quickly again after landing. Repeat 15X4 group.
Keep quoting milk, eggs and beans every day. Remember to eat more vegetables, which is very important! Exercise every day will have obvious effect!
I hope I can help you! Wish you success!
Question 10: How to improve your jumping ability? Hello ~
Let me talk about the matters needing attention in practice first.
Willpower and spiritual desire must be kept in the best condition.
Practice every day and tell yourself that you will succeed.
Ordinary people practice 1 week.
1 week later, I lost my willpower and desire and gave up.
So this is very difficult, so tell yourself every day that you will succeed.
You should have an accurate target arc when practicing, even if you are busy today.
I feel no perseverance when I practice. I want to think about what I will achieve in the future. I can't give up here.
This is a psychological adjustment war that needs to be overcome.
I'll sell you some
There are many ways to rebound.
But it's absolutely practical, because I'm the second one to practice, and it's almost done.
Bouncing training method, more practical:
The first one ~!
First of all, you should master the method of jumping. Use your toes when you jump. Remember to tuck in your abdomen at the moment of takeoff (it may be a little difficult at first, but it will naturally tuck in after a long time). The whole body drives you up, especially your hands. Push your hands up when you jump! Inhale when you take off and breathe, and exhale after landing! Come on, practice. In addition to bouncing, basketball should also pay attention to practice!
Secondly, in addition to those big training methods, there are some fine exercises that you should pay attention to:
1, explosive force, you can practice the 100-meter sprint to give calf muscles a good explosive force, and practice the 100-meter or 50-meter sprint more.
2. Usually, there are more skipping ropes, with hundreds of thousands of knots a day. This can not only reduce fat, but also increase leg muscles and enhance driving ability.
3, step by step, step by step training, will be successful, believe in yourself, efforts will be pleasantly rewarded! ! !
The key to training is to practice the explosive force of leg muscles (thighs, calves) and calves. ...
Hehe, to add a little more, you squat down, put your hands behind your back, and then jump the stairs. At first, you jump one level or two. Then you add it up slowly. When you think you're practicing well, you stand and jump, and your hands will naturally let go ... that's ok ... you need to practice long jump. Standing long jump and running long jump, these details are the key to your jumping ability! ! !
Another is to practice jumping ~!
The second one is the most comprehensive and tiring. That's how I practice.
You can take your time without practicing too much at once.
It will increase every few days. No problem. Don't be exhausted. After a meal break, I wrote
I suggest you practice this one I sent now ~!
Remember to practice more and keep your mind at its best.
Keeping the mentality of playing basketball is not to think that you will make mistakes.
Let your body be fully open and feel that this is the time to show your value and show yourself.
In fact, you are your biggest enemy, so you should control your fears. )
Well, I'm telling you, if you think it's too much, you can reduce your training from here.
Absolutely no problem. You can definitely dunk then.
You can add it slowly, because it is the most complete (there are originals and copies, but they are all essence)
The following is a detailed explanation.
If you want to practice bouncing well, remember three things: hard work, persistence and self-confidence.
1. Practice waist and abdomen, abdomen is sit-ups, get up quickly and slow down, 20 in each group, three groups! ! ! Waist, to get help, first put the whole waist down on the bed and let friends or family hold it down, so that the whole upper body will fly, then let the head land, suddenly lift to the highest point and stop 1~2 seconds, and then slowly fall, 20 in each group, 3 groups!
2. Pull the achilles tendon to find a step, stand on tiptoe, push it up like a heel, and then slowly fall. When you fall, your heels must touch the ground as much as possible, so each group has 20, so make three groups! ! ! !
3. Lift the heel, because the post says that the burden is heavy, but it affects development, so he can only increase the quantity. 200 in each group, make 4 groups! ! ! ! It will explode when you go up to lift the heel, lift it quickly, set it at the highest point 1~2 seconds, and then slowly fall. Can't put it down at once! ! !
4. Skipping rope 100 each group, three groups.
5. 60 leapfrog in each group, 4 groups are enough.
I feel this is suitable for practicing at home. Listen to the good bouncer, it's best to practice all day and have a rest. You should relax your muscles after every exercise. This can ... >>