Waist and abdomen strength, I will give you an American special forces abdominal muscle training method ... In short, persistence is the most important! ! Come on!
Waist and Abdominal Training Method for US Special Forces
1. Essentials of thigh hand sliding: Lie flat, keep your chin down on your chest, put your hands on your thighs, slide your hands along your thighs to your knees, and slowly lift your upper body off the ground for at least 10 cm, restore it to its original state and repeat the exercise. Key stimulation site: upper abdominal muscle group
2, the head touches the knee action essentials: supine, hands holding the neck, knees together, and raising your head at the same time, so that the head touches the knees above the torso. Raise your knees as long as possible. Finally, put down your head and knees and let them fall back to the ground. Key stimulation sites: upper abdominal muscles and rectus abdominis.
3, control the legs and abdomen movements essentials: supine, legs together, at a 45-degree angle with the ground, hold your neck with your hands, and slowly lift your upper body. Key stimulation sites: upper abdominal muscles and rectus abdominis.
4, V-shaped double-headed action essentials: lie flat, legs off the ground, at a 45-degree angle, hands touch the toes. Key stimulation sites: lower abdominal muscles and rectus abdominis.
5, bending wheel running action essentials: hands on the back, when the upper body is lifted, the legs do cross-wheel running, twisting the upper body, so that the left and right elbows contact the right left knee. Key stimulation site: abdominal external oblique muscle
6, straight leg lifting action essentials: lie flat, legs straight, hands on both sides of the hips, palms down. Straighten your legs, tighten your toes, and lift your legs almost perpendicular to the ground.
United States Navy Team abdominal muscle training Act
1. Kneeling essentials: lie on your back, bend your knees, leave your feet off the ground, hold your back neck, sit up, touch your knees with your chin, put your upper body down, and be flush with the ground, but don't touch the ground. Complete this exercise in turn. Key stimulation site: upper abdominal muscle group
2, sit-ups action essentials: feet fixed, hands holding the back neck, legs straight, and then sit up. Note that the arms are not hard and the abdominal muscles are strong. Key stimulation sites: upper abdominal muscles and rectus abdominis.
3, 180 degrees to lift your knees and abdomen essentials: fix your arms, lie flat or recline on a flat plate, bend your knees at 45 degrees, lift your knees and abdomen sideways, and then turn directly to the other side. Key stimulation sites: lower abdominal muscles and external oblique muscles.
4, straight leg hip movement essentials: fixed arms, lying flat or reclining on a flat plate, legs upright, thoughts focused on the lower abdominal muscles, hip lift. Key stimulation site: lower abdominal muscles
5, right-angle support action essentials: support the ground with your palm or fist, try to abdomen and lift your legs. Key stimulation sites: lower abdominal muscles and rectus abdominis.
6. Essentials of Yuanbao Abdominal Exercise: Fix your arms, lie on your back on a flat or inclined plate, bend your knees at 45 degrees, concentrate your thoughts on the lower abdominal muscles, lift them hard, so that your knees are as close to your chest as possible, and be careful not to touch the ground when you put them down.
Key stimulation site: lower abdominal muscle group suggestion:
1. The thickness of the whole body sebum determines whether the abdominal muscle lines are clear, so the overall fat reduction is the premise of whether abdominal muscle training has obvious effect.
2. Most of the training of abdominal muscles will not use weight-bearing exercises, because you can concentrate more when doing movements with your bare hands.
3. Every abdominal exercise must start from the lower abdominal muscles, because the muscles here are the most prone to fatigue. Primary training: choose a set of "special" movements to practice twice, and change to another set of exercises next week to keep it fresh. Intermediate training: choose a set of movements, three times a week. Advanced training: three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.
1. Practice waist and abdomen, abdomen is sit-ups, get up quickly 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! & lt Hehe, this is a direct copy. >
2. Pull the achilles tendon to find a step, stand on tiptoe, push it up like a heel, and then slowly fall. When you fall, your heels must touch the ground as much as possible, so each group has 20, so make three groups! ! ! ! & lt this is also a direct copy >
3. Lift the heel, because the post says that the burden is heavy, but it affects development, so he can only increase the quantity. 200 in each group, make 4 groups! ! ! ! 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! ! !
4. Skipping rope in three groups 100.
5. 60 leapfrog in each group, 4 groups are enough.
I feel this is suitable for practicing at home. Listen to the good bouncer, it is best to take a day off after practicing. You should relax and massage your muscles after every exercise. This won't kill your muscles.
Shortly after I arrived, the shop just opened. When I came to the club, the pioneers came first (I like sports, especially basketball)
I came here and found that there are really many people who like basketball, so I posted a post about practicing bouncing today. . . Everyone should be very concerned. . Hey hey.
Let me talk about the principle of people taking off first! ! ! ! When jumping, the thighs exert force first, so the thick thighs exert great pressure on the ground, and then the ground reacts on you, and then you will jump (frog). In addition, at the moment of take-off, it depends on the strength of the calf (key), and the strength at this time mainly depends on the explosive force. So people with long keys can jump because the long keys explode! Don't lose heart just because you didn't press the key. Another point is that people stay in the air after leaving the ground, and this ability to stay in the air depends on the calf. The thinner the calf, the smaller the burden on the leg body and the longer the stay in the air. (Iverson's calf is thin), and one more thing is that your ability to do actions behind the air gap depends on your waist and abdomen strength. Ok, look at the principle of jumping!
So the thighs are thick. People with thin legs and long keys dance well!
Then the direction of everyone's practice is the thigh strength and the explosive force of the calf. Also, when practicing, you should pay attention to the fact that your calves are not too thick!
Let me talk about the method. To practice thigh strength, you can go to the gym to do weight-bearing exercises. Doing half squat jump is very effective:)! The effect is very obvious in a month or so! Is to squat down after carrying a load. Knee joint to 90 degrees. Then jump hard! The amount depends on your own situation, but don't be too greedy. Otherwise, it will be difficult to walk the next day! It is more difficult to practice calves, because when you practice strength, your calves will become thicker! ! ! So calf movement can't be done in a short time. Say a simple and effective way, just stand on tiptoe when going up the stairs! Everyone should pay attention to relaxing their muscles after practicing, or they will die after practicing, which means that their muscles are very developed and they can't jump at all! !
Because I study physical education, my squat weight is 100 kg! My calf can only be said to be thick! But very powerful! There is a street player named 5U in Beijing. He used to be 1.70 meters, and he could touch the basket. . Now it looks like 1.73 meters. . . Half a hand from the basket. (Not alone, haha. . )
Specific practices.
Find out some misunderstandings and mistakes
I also found many good methods.
Let's publish it
Jumping high depends mainly on the explosive force and strength of calf muscles. So that is to say, the underdeveloped calf is the key to bounce.
Myth: There are many ways to increase bounce, such as leapfrog, standing posture and so on. You can practice by yourself. You can jump 20 frog jumps or stand 10 minutes. The next day, you can see whether the thigh is sour or not, and the calf is sour or not. I tried it myself, and I didn't feel anything in my calf the next day. So, these exercises are just to exercise my thigh muscles.
Methods: I think these methods are very effective.
Toe on the stairs (thick book, threshold, etc. ), the heel is suspended, and then the toes exert force to make the body move up and down. Do it about 50 times, and you'll feel your calf jump tight. Then do 10. Take a break for a few hours before you do it. This method is not tiring, it can be used anywhere. Very good!
Additional methods of practicing calf explosive force: take off from 1 m and land, and jump up quickly after landing.
Re-edited on April 3, responding to everyone's fire. Wonderful content is constantly updated. . .
Item 1: Half Squat Jump
1. At the beginning, squat down to the position of 1/4 and put your 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! ! !
Item 2: Raise your toes (raise your heels)
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 your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
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.
Half squat jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 centimeters off the ground. If it's easy for you, you can jump to 25 to 30 centimeters. When you are in the air, you need to put your hands behind your back. Do it once when you land.
Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the take-off height shall not be less than 15 or 25cm.
Lift your toes (heels)
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 your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
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 your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training volume: Do more than 20*5 movements (very tired, but you must stick to it and think about the posture that you can fly in the future).
One more thing, you can play some European and American songs when you do it. Strong ones, such as Linkin Park, can stimulate the whole body's potential.
There is also a positive way, such as hinting in your heart, that is, to be firm in your ability to complete it!
Living habits: Besides, daily exercise is very important:
Jump rope, run back, touch the basket and so on when you are free.
Smoking, drinking and staying up late are the most taboo in daily life, which is very harmful to your health.
In addition, injuries are also a big obstacle!
Diet: train muscles for a long time and eat more food from protein;
Keep quoting milk, eggs and beans every day. Remember to eat more vegetables, which is very important!
Perseverance: The last thing I want to say is persistence. Remember not to fish for three days and dry the net for two days.
No matter how good the training is, it is useless if you don't insist on it. Let's take half a year as the unit
Stick to all the above precautions for half a year and see how your bounce becomes!
The last point: study hard, live seriously, cherish time and love people around you! ! !