Stand your feet upright first, then use your front toes as the support point, and then separate your feet to the sides until your legs are parallel. In this way, the toes are forward, consistent with the direction of movement, and the legs are basically vertical, and no included angle is generated, which is beneficial to the movement of the knee joint and ankle joint. And students dare to master it easily.

It is very important to coordinate the swing arm and breathing reasonably. In the forward swing, both arms relax, slowly swing to the head from bottom to top, then inhale easily, and then exhale from top to bottom to both sides and rear. When you want to take off, your arms are quickly placed on your head from bottom to top. Now you take a quick deep breath and follow the hem to the back of both sides. Move as fast, but at this time you are not exhaling, but holding your breath. This can provide the maximum energy for the muscles before taking off, and enhance the instantaneous explosive force of the muscles when taking off.

4 The center of gravity of the body moves forward, the upper body leans forward, then the arms are bent into a semi-squat posture, the heel is raised, the forefoot grasps the ground to control the balance of the body, and the center of gravity moves forward. Although the center of gravity moves forward slightly, it is very important.

Don't just practice with a sandbag, your leg is easy to strain. The sandbag is one center of gravity, and after it is removed, it is another, which is extremely difficult to adapt.

Usually, you can do a half squat, not a full squat, and always keep the thigh muscles tense and deadlocked.

To stimulate muscle growth.

The abdomen is also very important, so you can do double-headed movements at home. Pay attention to practicing these two movements.

Be sure to do it in groups, 20 in a group or 5 in a group.

In the process of jumping, you should exert your strength on your legs, spread your abdomen in the air, make the height in the air as high as possible, and then bend forward when you are about to land, that is, you can use the strength of your abdomen. Only in this way can we jump far.

How to improve your grades in a short time?

(1) Squat, jump, open your feet left and right, keep your toes parallel, bend your knees, squat or squat, and naturally swing your arms backwards. Then quickly stretch your legs, so that the three joints of hip, knee and ankle are fully straightened, and at the same time, your arm swings forward quickly and forcefully. Finally, the toes were pushed off the ground and jumped up. When landing, the forefoot hits the ground, the knee is cushioned, and then jumps up. Every exercise 15 ~ 20 times, repeating 3 ~ 4 groups.

(2) The vertical jump touches the natural Zhang Kaicheng semi-squat preparation posture, one or two arms are straight up, then the legs are forcibly straight up and jump, and one hand or both hands touch the height. Each exercise 10 times, repeating 3 ~ 4 groups. Mainly for people who can't jump high.

(3) Step and jump: Put your hands behind your back, open your feet in parallel, bend your knees and squat for a while, and do continuous step and jump with the strength of your forefoot. You can jump 20 ~ 30 steps at a time and repeat 3 ~ 4 groups.