There is still a certain bounce in the waist and wrist! ! Waist training method: 1. Boarding in the air: Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position. 2. Abdominal roll of fitness ball: lie flat on the fitness ball, with your feet flat on the ground, your hands on your head and your arms open. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together. 3. Lift your legs and roll your belly: lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest. 4. Reverse belly roll: Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position. 5. Traditional belly roll: lying on the floor on your back, with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position. Through electromyography test, it is found that boarding in the air is the most effective exercise to exercise rectus abdominis. The second place is leg lifting and belly rolling, and the third place is fitness ball belly rolling. Research shows that when a kind of training needs the continuous stability of abdominal muscles and the rotation of the body, abdominal muscles can produce the maximum activity. Because the balance needs to be controlled in an unstable environment, when doing belly roll training, the body-building ball belly roll needs more muscle contraction and control than the traditional belly roll. In fact, in order to achieve the best results, it is recommended to try to do various kinds of exercises regularly, because it can exercise different muscles and is not easy to get bored. No matter which exercise method you choose, it takes time and patience to exercise and strengthen your abdominal muscles. Remember, the training goal of abdominal muscles is muscle endurance, not muscle and strength. Finally, remember the methods of muscle stretching and wrist strength training after exercise: from easy to difficult:

First, lift the heavy objects. You can do more lifting exercises at ordinary times, which seems to have nothing to do with wrist strength. In fact, improving your grip strength is the basis for developing strong wrist strength in the future.

Second, it refers to lateral support. Do push-ups with ten fingers on the ground. This is the first step to exercise grip strength and wrist strength. The longer this link persists, the better the effect will be.

Third, hang on the horizontal bar. The longer the time, the stronger the grip.

Fourth, roll the "one thousand pounds wrist". That's what my friends on the first floor said. This method can greatly improve the hand grip strength and enhance the hand grip strength endurance, but it is quite laborious to exercise. After each exercise, you must persevere and completely relax your forearm. You can increase the weight tied to the rope to improve the strength. When the weight is 5 kg, the length of the rope is 1.2 m, and it can be rolled back and forth twice in one breath. At this time, the right hand can crush ordinary teacups.

5. Hold the lifting body with both hands. That is, hold the barbell perpendicular to the ground with both hands and lift your body until it is parallel to the ground. It sounds incredible at first, but it's actually not difficult. When you can do 65,438+000 finger-lying supports in one breath, you can do side lifts with both hands. The longer the exercise time, the greater the intensity. This method is to exercise the explosive power of the wrist.

Either way, according to your own conditions and environmental restrictions, you can strengthen your wrist strength by contacting for a period of time. However, if you want to achieve something, you must go from easy to difficult, persevere, make small achievements in three years and make great achievements in nine years. Bouncing training method: 1. Bouncing ability is a comprehensive reflection of overall 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:

Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.

As for the weight, number of groups, times and action specifications of each exercise, the principle is:

1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.

2. The above three exercises are best arranged in each class.

3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.

4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. No matter high-intensity or low-intensity training, the time of a class should not be too long, and 1 .5 to 2 hours is appropriate. Strength and density.

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 intense stimulation 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.

Very meticulous and professional. The most important thing in training jumping ability is persistence in daily life. In training, because everyone's situation is different, we should first choose the corresponding practice method according to our own situation. Below I will reveal some personal experiences, hoping to help everyone.

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: 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. Feet straight, shoulder width, knees "locked". ...

2. Just jump with your calves, only bend your ankles, 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 the pit 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!

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To put it bluntly, jumping ability is the instantaneous explosive force of leg muscles. There are two things that determine the jumping ability.

One is genetic factor, which is simply the length of a person's calf achilles tendon. The longer the achilles tendon, the better the bounce. This factor cannot be changed.

The second is the practice the day after tomorrow, which should also be divided into two points.

1. This is a strength exercise.

(1) Long-term practice of thigh explosive force.

Squat with a load, I'll carry a barbell here. Legs should be shoulder-width apart, toes should be forward, and trunk should be straight and not bent after standing. When I look from the side, my trunk should be a crescent shape, slightly arched behind me.

Pay attention to several questions when doing this exercise.

① When squatting, the knee joint should be forward and not everted.

(2) when squatting, slowly squat at first. When squatting to the level of the thigh and the ground, don't control the squatting speed, let the body fall naturally, use the joints and muscles of the thigh to make the body bounce quickly, and lift the barbell on the inside of the thigh at the moment of bouncing. This is the key. If you don't feel quick bounce after squatting, it's useless to practice.

⑵ Exercise of calf explosive force.

Lift heel practices. There are two kinds of exercises.

① One-leg heel lifting exercise.

Find the steps, stand on one foot, and only let the forefoot stand on the edge of the steps. Keep your balance with your hands, but don't use force. Then one leg moves up and down to lift the heel.

② Weight-bearing lift heel exercise.

The weight here also refers to barbells. The action is basically the same as the above one-legged heel lift exercise. The difference is that there is not one foot here, but two feet. Please pay attention to this exercise method. When doing sports, two people should be around to protect you, so as to ensure your balance and safety.

We should also pay attention to these two exercises. When the body drops to the bottom, the calf should exert its strength, and at this time, it should also feel bouncing.

2. Practice of jumping action

The practice of jumping is very important. It can teach you how to jump higher. At the same time, it can teach you how to protect yourself while jumping higher.

(1) take-off action

① Run-up and take-off.

The division of labor between the two legs of run-up take-off is different. One leg is a take-off leg and the other is a swinging leg. At the end of the run-up, when the take-off is about to take off, the take-off leg pushes the ground hard and the swinging leg lifts the knee hard, that is, the arms swing upward hard.

② Take off in situ

Legs are shoulder width apart, toes and knees are forward, first squat down, then stare hard with your legs, that is, your arms should swing up.

(2) Landing buffer

Buffer after landing is very important. If the buffer is not good, it is easy to shock the soles of the feet, ankles and knees. Many excellent young basketball players in China quit their sports career early because of incurable injuries caused by poor cushioning.

(1) foot pad

When landing, try to avoid landing with your whole foot. First, the forefoot should touch the ground, and then the foot should be forced. This can avoid ankle injury.

② Knee pad

When the foot touches the ground, the knee joint bends to make the body squat, and the thigh controls the body hard, but not too hard. This can avoid the shock injury of the knee joint.

③ Lumbar pad

When the foot touches the ground, the waist tightens and bends slightly. This can avoid the impact injury to the spine.

Neither thigh strength nor calf strength can be done every day. If you do it with great intensity and are exhausted every time, do it 1 twice or three times a week.

Next, let me talk about strength.

1. The weight of each barbell is the best, and 2/3 of the maximum weight you can carry is the best. The number of barbells should be just used up after completing 6 groups.

2. If you haven't finished running a group, do 10 high jump or group jump immediately, and then run for about 30 meters.