Everyone has room for improvement ~! As for the later effect, it depends on your own efforts.

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! !

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.

I'll give you three videos to practice jumping, which are very comprehensive and much better than the pictures ~ ~ Right ~ ~

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The above three videos are all useful training videos to practice bouncing and explosiveness.

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.

In addition, there is a positive way, such as hinting in your mind, which is to make sure that you can finish 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.