Action essentials of standing long jump
1, essentials of standing long jump
1. 1 Pre-swing first, and the left and right feet stand naturally, not together, preferably shoulder width. Then swing your hands forward and straighten your legs.
1.2, then put your hands back as far as possible, lower your center of gravity, and bend your legs downward.
1.3. Push your feet forward and swing your arms slightly upward, so that the whole person can jump forward and fully expand.
1.4, when landing, recover, lift your legs, stretch your calves forward, swing your arms back hard at the same time, and then land for buffering.
2. The benefits of standing long jump
2. 1. rejuvenation: the best in trouble? Antidote? It is exercise. When you are upset, use more muscles and less brains, and the result will surprise you. No one can do strenuous exercise in the gym or climb mountains, and still be upset about what just happened. No matter who you are, exercise can lift your spirits.
2.2. Lose weight and improve insulin resistance: An American study confirmed that the consumption of body energy is inversely proportional to the occurrence of type 2 diabetes. Walking at an agile and lively pace for 65,438+0 hours every day can reduce the incidence of type 2 diabetes by half, and the lowest risk is to use aerobic exercise and aerobic exercise practitioners.
3. Auxiliary training methods of standing long jump.
Frog Leaping: You should train step by step. In the process of jumping, you should fully stretch your abdominal muscles in the air, that is, expand your abdomen. It also needs consistent action. Finally, pay attention to buffering. When your feet touch the ground, you should first touch the ground with your toes, and then touch the ground with your feet.
Abdominal jump: Be careful when doing semi-squat, heel lift, full squat and hard pull with load to prevent strain. Step jump: when taking off, both hands swing forward and upward, and at the same time, both feet jump forward and upward with force; When landing, both feet and heels are on the ground, and knees are cushioned.
Step jump: when practicing, your feet are naturally open, and your hands are raised to jump forward and upward; The above training methods should be properly intermittent training to prevent some muscle injuries and psychological fatigue caused by repeated training.
Matters needing attention in standing long jump
1, the feet are in the same position.
The two-legged approach is often overlooked. Physical education textbooks have different views on this issue: Really? Spread your legs a little? ; Some requirements? Feet shoulder width apart? . As for what posture to stand in, there is no specific provision in the textbook, so most PE teachers use it. Eight? Font standing method.
2, the body center of gravity forward
In teaching, my practice is: before jumping, with the arms swinging from top to bottom to both sides, the upper body leans forward, then the arms are bent into a semi-squat posture, the heel is raised, the forefoot is grasped, the body balance is controlled, and the center of gravity is moved forward. Although the center of gravity moves forward slightly, it is very important.
3. Pedaling is the key.
The effect of pedaling and swinging during take-off is an important factor to determine the take-off distance of the body. In teaching, I use the swing of my arms when I take off in high jump, but the direction is not just upward, but forward and upward. When you take off, your feet push the ground quickly with the forefoot, and at the same time, your arms swing forward and upward from both sides of your back to make your body jump forward and upward.
Auxiliary training of standing long jump
1, squat down and jump up
Open your feet to the left and right, with your toes parallel, bend your knees or squat down, and your arms will swing back naturally, and then push your legs outward quickly, so that your hips, knees and ankles will be fully straightened, and your arms will swing forward quickly and forcefully. Finally, push your toes off the ground and jump up. When landing, bend your knees with the forefoot to cushion, and then jump up.
2. One-leg exchange jump
Upper body upright, knees straight, feet jumping alternately. When jumping, you mainly use the strength of your ankle and jump quickly with your forefoot. When you leave the ground, your feet are straight and your toes are down. When jumping in place, you can specify the jumping time (30 seconds ~ 1 minute) or the number of jumps (30 ~ 60 times). You can specify the jumping distance (20 ~ 30 meters) when jumping during the trip.
Step 3 run and jump
The right (left) leg straightens and knees jump forward and upward, the left (right) leg lifts and knees bend upward, the right leg touches the ground, then the legs are changed and jumped in the same way, and the arms swing back and forth with the legs. When jumping, the ankle joint and forefoot should be forced, and the whole movement should be coherent and light.
Step 4 jump and touch the heights
Zhang Kaicheng's feet are naturally in a crouching posture, one or two arms are straight, then the legs are stretched and jumped up, and one hand or both hands touch high.
5. Jump back game
The feet are separated into half squats, the upper body leans forward slightly, and the arms are prepared at the back of the body. Kick hard and straighten your hips, knees and ankles completely. At the same time, the arm swings forward quickly and the body jumps forward and upward. Then you put your feet on the ground, knees on the ground, arms in a ready position.
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