The perfect score technique of standing long jump can not be separated from the clever use of abdominal and leg strength. We should pay special attention to the forging of abdominal and leg strength when we establish the full score skills of long jump skills. In the usual exercise, we should focus on doing sit-ups and exercising abdominal strength. Of course, leg strength exercise is also essential, which can be achieved by combining jumping or goats. With a solid foundation strength exercise, we should also pay attention to the details of each movement in the standing long jump.
First of all, stand with your feet parallel and your hands as straight and open as possible. Then the hand should swing backwards quickly and squat down quickly, transforming the potential energy of the body into the kinetic energy that is about to take off, and compressing and storing energy like a spring. At this time, the body should lean forward as far as possible and make full use of gravity to do work.
Of course, we should also be careful not to squat too low, otherwise the role of speed will not come out. After the swing arm is completed, you should push the ground quickly, throw your hands forward quickly, and exert force on your waist and abdomen at the same time to lift the whole lower body into the air, so as to enhance the quality control time and slow down the landing time. When landing, your hands naturally stretch backwards, while your legs stretch forward as far as possible. The whole should reach a natural landing, after all, if you fall, you lose the game.
Methods to improve jumping ability:
1, jump into the bunker, about one meter deep. Tie a sandbag weighing five pounds to your leg and jump into the pit. Try to practice jumping in the bunker under the condition of heavy load, keep practicing and strengthen the load until you can't carry it any more.
2, improve the jumping ability and constantly exercise the upper body muscles and thigh muscles, which can be exercised by push-ups, sit-ups and stance.
To improve the jumping ability, you can tie a rubber band around your ankle and practice vertical jumping for half an hour every day. This method is not obvious, but easy to implement.
Besides, it is necessary to exercise thigh muscles. In addition to the usual running, the standard tying horse has obvious effect on thigh training.
5, hold your head in place, do squats, stand up, of course, you can also add some heavy objects to your hands, that is, practice calf bursting.
6, if there are steps, find a step, it is better to have stairs, walk back and forth and practice endurance.
7. After practicing the calf, you should also practice the thigh, lie on the bed, sideways, and lift your legs sideways. It is best to add some weight to your legs and practice your thigh muscles.