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!

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, cycling, 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.

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!

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, cycling, 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.