1.？ The hanging swing adopts horizontal bar or door frame, and the height should be that the body is hung on the bar and the toes can just leave the ground. Hold the lever with both hands, the distance is slightly larger than the shoulder width, the feet are close together, and then the body swings back and forth, not too much, not too long. It is best to arrange exercise every morning and try to relax for 20 seconds. Young men should do 10 ~ 15 times, and young women should do it 2 ~ 6 times.
2.？ When jumping to touch the height, touch the preset object with both hands, which can be branches on the roadside, basketball baskets or ceilings. Jump with your feet and do it 30 times. Take a rest and jump with your left foot and right foot, as above.
3.？ When playing basketball in ball games, actively strive for rebounds and jump shots to break the ball; Try to jump up when playing volleyball, and do more smash and block; Practice jumping up and hitting the ball on the forehead in football.
4.？ Jumping exercises can do one-leg jump, frog jump, triple jump, multi-stage jump and vertical jump in situ.
Warm-up exercise: move the joints of limbs, keep your back straight, lean forward, straighten your arms, and swing back and forth forcefully.
Walking: swing your arms violently and push forward.
Run: run in small steps, while putting your fists on your shoulders and rotating your arms in front of your elbows; Run and jump 25-50 meters quickly, repeat 4-6 times, and rest after each time.
Pull: raise your arms, then pull in all directions, and stand on tiptoe at the same time, repeat 6-8 times, with a short rest in the middle.
Horizontal bar exercise: Suspend (20 seconds, 1 min), and rotate left and right at the same time, with feet together; Swing back and forth; Swing clockwise or counterclockwise.
Pull-ups: Squat down, keep your back straight, jump up, grab the horizontal bar, and use the inertia of jumping to do pull-ups (the height of the horizontal bar and the grip distance of your hands vary from person to person). Repeat at least 6-8 times each time.
Jump: jump up, increase gradually, or reach a predetermined height; Jump down from a slightly higher place; Squat and jump. Do 30-60 jumps in different postures, and push your feet hard to the ground. You can choose to practice, but you should do it according to the prescribed amount at first and gradually increase the amount of exercise.
After each exercise, take a short rest to make your breathing steady and your limbs relax. After the whole set of movements, lie flat on the floor, tighten the muscles of the back and buttocks, and straighten the waist slightly.
Practice at least three times a week for 35-45 minutes each time. Stick to it and you will get something.