1, get ready for action
You need to find a relatively spacious and flat venue and put on comfortable sports shoes and sportswear. Then, stand with your feet shoulder-width apart, your arms droop naturally and your head looks forward.
Step 2 get started
On the basis of preparing for the action, put your hands on your waist, then lean forward slightly and bend your knees slightly. At this time, you should keep your back straight and not bend. At the same time, lower your head and keep your eyes on the front.
3, jumping action
Push the ground forward with both hands and push your feet back as far as possible. In this process, you need to keep your waist as stable as possible and don't sway from side to side. When your feet are off the ground, your body should be in a straight line and your arms should be straight naturally.
4. Landing action
When your feet are off the ground, you need both hands and feet to land at the same time. When landing, your knees should be slightly bent to absorb the impact. At the same time, you need to keep your waist stable and don't let your body shake from side to side.
Step 5 jump continuously
Once you have mastered the basic jumping movements, you can try to jump continuously. When jumping continuously, it is necessary to keep rhythm and consistency in order to achieve the best effect. At the same time, you need to master the frequency and distance of jumping according to your physical condition.
Precautions for quadruped leapfrog:
1, choose the appropriate ground: when jumping on all fours, choose a solid, flat and non-slippery ground. Avoid jumping on the soft ground to avoid unnecessary injuries to knees and ankles.
2. Warm-up exercise: Before jumping on all fours, do proper warm-up exercises, such as jogging and stretching ligaments, to avoid injury. The time and intensity of warm-up exercise can be appropriately adjusted according to individual circumstances.
3. Correct jumping posture: During jumping, pay attention to maintaining the correct posture. Knees slightly bent, back straight, look forward. At the same time, pay attention to the uniform exertion of both feet to avoid injury caused by jumping on one foot or lifting your feet too high.
4. Master the jumping height and frequency: Beginners should practice from a lower jumping height and gradually increase the jumping height and frequency. Avoid jumping too high or too frequently at first, so as not to cause too much burden to your body.
5. Pay attention to breathing: pay attention to the coordination of breathing when jumping on all fours. Generally speaking, you should inhale when your feet are extended and exhale when you land. This can improve your physical fitness and endurance.