Abdominal muscle exercise 1: Inverted V-bend, jumping left and right.
Abdominal muscle exercise action 2: sit with your legs bent.
Abdominal muscle exercise action 3: bend the elbow to support the left and right sides, lift the knee and touch the elbow.
Abdominal muscle exercise action 4: kneel, elbow on the other side, touch the knee.
Abdominal muscle exercise action 5: supine at both ends
Abdominal muscle exercise action 6: supine, bend your knees, straighten your hips and turn left and right.
Abdominal muscle exercise action 7: Sit and swing your legs with your feet.
Exercise amount:
1. Do each of the above seven exercises 1 min, 1 min as much as possible.
2. After finishing one action, rest for 30 seconds, and then do the next one until these seven actions are completed, which counts as a cycle.
3. Rest for 2 minutes after one cycle, and then do the next cycle. Practitioners are generally advised to do 2 to 4 cycles at a time.
Ways to increase rebound:
1. First, let's accept the famous American jumping plan. It is estimated that the vertical bouncing force can be increased by more than 20 to 30 cm. The exercise process is hard. The whole process takes 15 weeks. You can go to Baidu, a famous American jumping plan.
I've practiced this plan myself, and to be honest, it's effective, but I'm a lot lazy in the middle, and it's probably increased by 10 cm, especially after I left. I think it is very useful. Now as long as I open my body, I can jump very high.
2. squat; In vertical bouncing, the speed of force is very fast, about 200 milliseconds (0.2 seconds). The maximum force usually takes about 400-700 milliseconds (0.4-0.7 seconds). Therefore, the body should not only be able to emit great force, but also be able to emit this force at a very fast speed. . . "
You should try to complete the whole (squat) action in 4 seconds. If you can't finish a certain weight in 4 seconds, then the strength you gain from this weight will not help high-speed sports such as vertical bouncing. . . -Quoted from the Vertical Bouncing Bible: Increase your bouncing ability 19 inch.
3. Improve and keep bouncing by skipping rope.