For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
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.
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked". ...
2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
Item 6: Squats and jumps.
This is only practiced on Wednesday.
1. Stand with a basketball in your arms.
2. Squat down (half squat), look forward, keep your back straight, lift your toes, and keep your thighs at 90 degrees.
3. Jump to 8- 13 cm, and be sure to keep the posture of the second step.
4. Landing and closing ...
5. If you want to jump at 15,114 needs to jump at 8- 13 cm, and 15 needs to jump as hard as possible.
Bouncing training platform!
Here are some personal training methods, I hope you can enhance your flexibility.
Big principle: only compare yourself. Every sport is about 50% to 60% of your ability.
Do your best, don't do it every day. It is best to practice the lower body and the upper body one day.
1. Warm up and do some light exercise, so that the working temperature is suitable and it is less likely to be injured.
The softer the shoelaces, the stronger the bones and muscles.
3. Legs
3+0 of 65438. 50m sprint from 50% strength to limit ***5 times.
After running a lap, slowly walk back to the starting point before rushing.
You can also run a few more laps at the limit speed, and you can definitely surpass it again.
3 bis. Sprint forward
Left and right feet 15 steps or so.
The first trip is slow and big, mainly to warm up and increase the stride.
Would you? By the way, the last few groups should be as fast as possible
Don't stop after bending your leg. Go straight ahead.
When your explosive power increases,
Sometimes you have to go beyond the limit in the last few trips.
You can add a dumbbell. Congratulations on doing this. You must have extraordinary flexibility and speed.
3 ter. Frogs stride 30 times.
Don't become a frog just because your muscles don't stretch much.
But you hurt your knee desperately. If you want to jump, jump big frog.
One jump 10 step or so, jump forward with 80% strength.
Don't give up halfway means to keep trying to jump forward.
3 quater. Jump in place 20 times at a time ***60 times.
Jump up, lift your knees, clap your knees with your hands, and bounce when your toes touch the ground.
People who want to irrigate blue have learned to fall from one height and jump to another immediately.
I want to find two flat plateaus about 1 m by 2 m apart.
It shouldn't be that easy.
If so, you can jump from the first block and then jump to another block immediately without stopping.
Be careful not to choose too high a height for beginners.
Because your feet may be weak, even if you can jump back and forth freely.
And be careful of knee injuries.
About no more than two days a week. Be careful.
But this approach is very effective.
Because the thigh is under great pressure, it can bounce up quickly.
The explosive power of running should also be practiced frequently.
Let me remind you.
Let the muscles bear the load and bounce up as quickly as possible.
Perseverance likes challenges.
It must be you who succeed.
Practice the hymn twice a week at most, or you will get hurt. Increase the number of times after practicing for a period of time.
Ppss。 Don't practice if you are afraid of thick legs. I can see at a glance that you are a person without perseverance.
Even if I give you a training platform that can fly in two months, it is useless to be afraid of "thick legs".
There is no such thing as a free lunch. If you want to jump high, you have to pay a relative price.
Of course, the price is time and strength, not the ridiculous price of thick legs.