There are squats, leg lifts and sit-ups. As a junior two student, you are still in the growth stage. It is recommended not to do squats, but to jump instead. You are required to land on your toes and bounce immediately after touching the ground.
When your body stops developing, you can do squats.
Select the weight of 1-3RM to squat (RM means the highest number of repetitions that a load can do continuously), then slow down and get up quickly to exercise the explosive power of lower limbs.
The strength of the waist and abdomen helps to assist the bounce.
The most important thing in jumping ability is the explosive power of the legs, so you should always jump to train the explosive power. The so-called frequent jumping does not mean jumping aimlessly, but paying attention to scientific rationality.
When the body rises from the ground into the air, the legs are subjected to upward acceleration (that is, overweight). At this time, if the leg is not explosive enough, it will jump very short. Therefore, to train the legs to bear overweight, we must first adapt the legs to the overweight state.
Practice method: twice a week, each time 10 minute, one foot and two feet take off in the same place, and the take-off speed should be fast, and jump to the highest point (the highest point depends on the individual), and then take off quickly when the first half of the foot touches the ground, and the take-off time should stop every 30 seconds and rest 10 second.
If you want to strengthen the effect, you must jump with weight. There are two ways: the first way is to tie your legs with heavy objects. Although the effect is obvious, it is easy to deform leg muscles. The second is the most commonly used method in the world, that is, jumping from a high place to a low place, such as jumping from a vault to the ground, and jumping quickly when the body touches the ground, so that the legs can bear the weight of the body. Of course, you can't jump from a height. The maximum is 1 meter. Another advantage of jumping from a height is that it can make the leg muscles bear weightlessness, and the sudden change from weightlessness to overweight will better train the explosive power of the leg.
Of course, physical balance is also very important. To use the muscles of the chest, abdomen and back, skipping rope, push-ups and sit-ups will increase the balance of the body!
If you want to bounce well, of course, you should not be too bloated. Before doing vertical jump exercise, you should first lose excess fat and strengthen leg muscles.
Jogging and skipping rope are the best ways. Iguodala's advice is to jog for at least 45 minutes at a time and at least 3 times a week; Jump rope at least 100 times each time, three times a week. Skipping rope can not only improve your explosive power and calf strength, but also be a good way to exercise agility and overall leg muscles.
● Squatting and leg lifting exercises can also effectively exercise the muscle groups used in your bouncing process. These two exercises can be done casually, which is very convenient.
After two or three weeks of this practice, you can enter the practice of vertical bouncing. At this time, you can practice gravity and jumping at the same time.
● Conduct gravity exercises twice a week. Not only leg lifts and squats, but also leg press and leg lifts. Every time you practice, you should practice two groups for each movement, each group 10.
Time.
● Jumping practice is also twice a week. Include leapfrog, one-legged jump and basket-touching. Every time you practice, you should practice two groups for each movement, each group 15 times.
● While practicing, we should also pay attention to supplementing nutrition. Eat less than usual at every meal, especially at dinner. Never eat greasy food.
Method one
With the development of basketball, athletes' jumping ability and neutral ability are becoming more and more important. Many people become stronger after a period of strength training, but their jumping ability and body flexibility have not improved or even decreased. As we all know, strength training has multiple effects. In order to achieve the expected results, we must make clear the training objectives and choose appropriate methods.
Comprehensive strength training for the whole body is the basis of increasing bounce. Sports biomechanics research shows that the explosive force of leg muscles, especially the explosive force of calf triceps, has the greatest influence on jumping. Secondly, the explosive force of waist and abdomen muscles, because you must have a strong waist to promote your whole body and legs to improve synchronously. If the strength of the waist and abdomen is too poor, when jumping,
When the jumping power rises, it is like a wicker, which will absorb and soften your strength instead of pushing you up; Thirdly, the explosive force of shoulder muscles and the active upward swing of upper limbs have about 20% influence on increasing take-off strength, improving take-off effect and improving action quality. Therefore, strength training should focus on the legs, supplemented by the waist, abdomen and shoulders. Through sit-ups, prone back flexion and extension, lifting from both sides of the opposite side, sitting behind the neck and lifting the load-bearing side flat, the waist, back and shoulders are developed to maximize the explosive force of the legs.
The strength training of lower limbs should focus on triceps femoris and quadriceps femoris. Therefore, you must spend more time on semi-squat, lift heel, full squat, heavy-duty hard pull, delayed squat and sitting squat, and be familiar with the application methods of these movements, so as to achieve twice the result with half the effort.
The principle of X-Y-0 time allocation must be followed when doing semi-squat, lift heel, full squat and load-bearing hard pull, that is, in the process of concession contraction (squat process, time is represented by X) and maintenance contraction (squat process before standing, time is represented by Y), the movement process should be artificially lengthened, and the contraction (standing process, time is represented by 0) should be overcome as soon as possible, and the shorter the time, the better. X+Y should be between 2 seconds and 6 seconds, and most exercises should keep X+Y between 3 and 4 seconds. Moreover, X and Y should be long and short, and try not to make X = Y. For example, they can be distributed according to the following proportions: 4- 1-0, 3- 1-0, 2- 1-0, 1-3, 1.
Delayed squat is to artificially divide the squat process into several heights and stay at each height for a certain time. The total residence time should not exceed 6 seconds. After reaching the lowest point, it is completed by explosive standing with maximum limit force. For example, it can be divided into four levels (1- 1- 1-2) or two levels (2-4).
When sitting in a squat, sit on a bench with a barbell on your shoulder, so that the leg muscles can directly transition from a relaxed state to an explosive contraction state and stand up in the shortest time.
Due to the physiological structure of human body, the stretching range of calf triceps is limited during the above exercise, and the calf triceps cannot be stimulated more strongly, which affects the training effect. If you pad your forefoot and keep your heel off the ground during training, it will have unexpected effects.
& gt method 2
In the process of using Hengxin extreme shoes for extreme burst strength training, some users reported that they could not arrange the strength training plan correctly, and faced with many strength training methods, they didn't know which one was the most suitable for them. Because the users of Hengxin Extreme Shoes have great differences in their own conditions, including amateurs, professional athletes, middle school students and college students, it is unrealistic to make a detailed strength training plan suitable for each user. We introduce the principles and methods of making scientific strength training plan. Users can choose the training methods in the manual according to their own quality and training conditions, and carry out strength training correctly.
In strength training, the body's response to exercise load always has a process from non-adaptation to adaptation. In the initial stage of systematic strength training, or after bearing a new unaccustomed exercise load, athletes often have a strong physical reaction and a deep fatigue process, and when they are quiet, they will have drowsiness, muscle aches, high pulse and blood pressure. After a period of strength training, the above disorders disappear, the various activities of the body are coordinated, the functions of motor organs and internal organs and their recovery ability are improved, and they show relatively high exercise ability under exercise load. After completing strength training, the reaction degree is small and the recovery process is shortened. These are all manifestations that the body has adapted to the exercise load. We keep a balance between the body produced by sports training and the loaded external environment.
The process of jumping ability is called training adaptation. Springback training of stretching exercise
The process of training adaptation is influenced by many factors, such as exercise load, recovery process, physical condition and psychological state, among which exercise load and recovery play a decisive role. Exercise load consists of two factors: load amount and load intensity, and a certain amount has a certain intensity; On the contrary, there is a certain amount of practice and a certain intensity.
Athletes' bodies have different reactions to the stimulation of load and load intensity. Generally speaking, the response to the load is not very strong and moderate, and the degree of adaptation is relatively low, but the adaptation produced by the body is relatively stable and slowly fades. Generally speaking, the body's response to the stimulation of load intensity is relatively strong, which can quickly improve the functional level of various organs and systems of the body and have a profound impact on adaptability, but relatively speaking, the adaptation produced by the body is not stable.
The time in the load factor refers to the time occupied by practice, and the number of times (groups) refers to the number of times or groups of practice actions. The density in the load intensity factor refers to the length of time interval between exercises, or the ratio of practice time to total time in a training. In the manual of Hengxin Extreme Shoes, the speed training items are classified according to the different load intensities, and the load intensities increase from one star to three stars respectively. The load intensity directly reflects the user's exertion in unit time, and plays a more important role in the user's adaptation than the load. Without a certain intensity of stimulation, it can not cause the user's adaptation process. However, there is a certain combination relationship between load and load intensity. Generally speaking, the load is small at the maximum intensity, moderate at the second intensity, moderate at the second intensity, and maximum at the small intensity.
Matters needing attention
In the process of exercise training, different combinations of exercise load factors can make the same exercise form produce different load effects and training effects. Let's first introduce three basic load structures and their sports characteristics, assuming that the maximum load that an athlete can bear is 100 kg.
1, do five groups of exercises with 80%- 100% intensity, * * * repeat 15 times, the interval between groups is 3 minutes, the exercise speed is slow, and the total load is 1300 kg. This load structure can give full play to the athletes' maximum strength.
2. Do four groups of exercises with 60%-75% intensity, * * * repeated 26 times, with an interval of 2 minutes between groups. Fast action speed, total load 1730 kg. This load-bearing structure can develop speed and strength.
3. Do two groups of exercises with 40%-50% intensity, repeat 36 times, with an interval of 1 min for 30 seconds, with the fastest movement speed and a total load of 2000 kg. This load-bearing structure can develop strength and endurance.
What needs to be emphasized here is that the strength training to improve the jumping ability should focus on developing speed strength, followed by maximum strength and finally strength endurance.
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