Holidays: Bouncing training three times a day in the morning, middle and evening: five groups touch the height (65,438+00-20 in each group, jump as hard as possible), four groups squat with self-weight (exhausted in each group) and four groups squat with weight (dumbbells, barbells, heavy objects in schoolbags) (exhausted).

During school: make more use of free time to get high, and do it according to the above plan at night.

If you can persist, your jumping ability will be improved obviously, and you can lose weight by the way.

I tried it before, and the effect is not bad. I hope I can help you and adopt it.