The standard action of squatting and jumping
1. Squat until your thighs are parallel to the floor, and look forward with your chest out;
2. Keep your arms straight forward when squatting, and throw your arms behind you when taking off;
3. The higher you jump, the better. Breathe out when you jump, land gently, and have a buffer;
4. When squatting, don't raise your heel.
Essentials of squat jumping
1. Get down and jump as high as you can. Squat down when you land.
2. You can calculate the intensity of squat jump according to time, such as squat jump for 30 seconds.
3. If the knee is not good, change this action into an ordinary squat.
4. Bouncing practice, you must fully warm up your knees before training and simply stretch your calf and hip muscles.
5. I feel that it is not enough to finish once, so I can do it again.
What are the benefits of squat jumping?
1. Improve the jumping ability
If your goal is to lose fat, you may choose to do aerobic exercise (such as 63 days of insanity63 slimming exercise. Little Red Riding Hood in Duoyan Zheng). And high-intensity aerobics is indispensable for jumping. To achieve strong jumping ability, it is necessary to practice squat jumping well. Squat jumping exercises the strength of quadriceps, biceps femoris, buttocks and calves in all directions, which is more efficient than simple bouncing. It is a necessary exercise for professional athletes in track and field, basketball and volleyball.
2. Improve sports performance
Improving sports performance means that squat jumping helps to enhance the explosiveness of trainers (the ability to burst as much strength as possible in the shortest time). The focus of explosive force training is heavy weight, fast power, as much muscle coordination as possible and good nerve adjustment ability. Many practitioners feel that squat jump training is particularly tired, but it is this feeling that exercises good nerve adjustment ability. Squat jump is the first choice for explosive training.
Common mistakes in squat jumping
1. Hands are not swinging.
Jumping needs the swing of both hands as a boost. Try to put your hands on your head and jump. You will find that the jumping ability drops by ten centimeters immediately, because you lack the swing of your hands.
2. When landing, the foot touches the floor for too long.
The key purpose of deep jump training is to increase the force rate when elastic displacement is stored on the ground. Some people will bend their knees excessively in order to jump higher after landing, resulting in their feet contacting the floor for too long. Remember, jumping deep doesn't mean you jump high, but you jump faster! Solution: Reduce the range of knee flexion. Not lock your knees! I hope you can moderately limit your knees when landing.