Legs, then abdomen, then back and buttocks.
1. Jumping rope and running stairs are the simplest and most effective ways to improve bounce.
2. It is also a good way to feel the height with one hand under the basket.
3. If conditions permit, joining a fitness club and eating with barbells is one of the most effective and quick ways. But it should be noted that if the body is still developing (before the age of 22), try not to do it, because this action will affect the height.
4. Running can't improve the bounce, but it can only increase the endurance, but the accelerated running of 10 second is helpful to the bounce.
5. Upper limb strength You can get satisfactory results by doing push-ups every day. If the pull-ups work better.
About perseverance, my understanding is still a hobby. Just like you love playing basketball, if you don't play it every day, you will feel something is missing. The same is true of sports. Love slowly, and one day you will find that you will feel weak if you don't exercise for a day.
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 and 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 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.
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. 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.
1: load-bearing heel lifting, as the name implies, is a combination of personal ability and lifting heavy objects on tiptoe, with 20 in the first two groups and 25-30 in the last group! ! ! ! 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! ! !
2. Jump on the beach. I have a friend who practices swimming in the provincial team. He doesn't train well and is often punished by the coach for jumping on his back. After a while, we played together and asked him if he could deduct it. He said he didn't know, so he went up and tried it. I have a visual inspection, at least the height is 3.35! ! ! ! He jumped onto the concrete floor. If he is in the sand, his calf should bear twice the force of the concrete floor. 30 in each group! ! ! On the flat ground, one group goes back and forth for 30 meters, making three groups! ! !
3, squat with weight, according to personal ability, lift barbells, do squats, like to lift heels, rise and fall quickly, one thing to say is that the waist must be straight! ! ! The thigh muscles are sore after finishing! ! ! ! The first two groups have 10, and the third group has 13~ 15! If you can't move, pay attention to safety! ! Do your best! ! !
4. Pull the achilles tendon to find a step, stand on tiptoe, push it up like a heel, and then slowly fall. When falling, the heel must touch the ground as much as possible, so there are 20 in each group and make three groups! ! ! !
5, practice waist and abdomen, the abdomen is sit-ups, get up 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!
This is some of my previous experience in practicing bouncing with my friends! ! ! Stick to it and you can deduct it after 3 months! ! ! !
Practice endurance, physical strength and jumping ability
According to (World Science and Technology Translation), American fitness experts believe that fitness activities should include:
1. Exercise to enhance endurance
Exercise rhythmically for 30 minutes, take a deep breath evenly with half your strength, and control your pulse at 1 min, 100- 130 times. Alternative exercise methods: walking, jogging, bicycle exerciser, climbing stairs, dancing.
Effect: It helps you to lose excess weight quickly, because a special substance will be produced in your body during exercise, which will participate in the decomposition of fat; Reduce the risk of stroke and infarction to zero and strengthen the heart, blood vessels and respiratory system; Promote the reduction of cholesterol content and blood pressure in blood, and make blood circulation tend to be normal; Relieve mental tension and stress; Improve work pressure.
2. Exercise to enhance physical strength
You can't change the number of muscles if you do exercises just to improve your endurance. Once you stop practicing, the weight you lose will rebound. Therefore, you need to do exercise to enhance your physical strength. The exercise methods you can choose are: dumbbell, weight-bearing squat, pull-ups, exercisers and so on to enhance your physical strength.
Effect: you can control your weight; Promote the balanced development of the body; Muscle fitness, not easy to aging; Strengthen the skeletal system.
3. Exercises to enhance jumping ability
Practice completely freely. Don't let the joints rust and don't let the muscles lose their elasticity. Especially those who lack exercise in daily life need this kind of exercise more. Alternative exercise methods: various stretching exercises, all-round bending, dancing, yoga.
Effect: prevent headache, chronic back pain and neck pain caused by muscle tension; Reduce the risk of dislocation and sprain; Helps to quickly eliminate tension and delay aging.