Jump (high jump)
Bend your knees before taking off and lower your center of gravity. When jumping, the knees are instantly straightened and the body is pulled up. When your feet leave the ground, raise your knees as high as possible and get as close to your chest as possible. When you fall, your feet touch the ground in tandem and your center of gravity is stable!
Down the stairs:
There is a difference between before and after sliding down the stairs. Don't think it's a staircase, it just slides past like a flat ground. Feet apart, center of gravity in the middle! If you slide forward, you will usually hit the stairs in three or four laps, with the center of gravity at the heel, but in the middle of your feet, remember to squat down and open your feet back and forth! !
Beginners should start with 1.2. The wider the ladder, the better (don't exaggerate). Practice at 30 degrees, 45 degrees, 60 degrees and 75 degrees. Pay attention to the speed, or you will get stuck.
A) Slide forward: first accelerate to a suitable speed, and when you get to the stairs, you will be in a high kneeling position and your body will be straight. Don't lean forward or backward, slide with the trend. Squat your knees slightly, separate your feet, tilt your toes to your heels at an angle of about 45 degrees, keep a certain speed, relax your knees, and keep the distance between your feet at a certain level, starting from the first step, then the second, third and fourth steps. If you have the opportunity to correct the angle, 60 degrees ... 75 degrees is uncertain, don't try 90 degrees easily, and pay attention to the softness of your knees so as not to cause sports injuries. ..
B) Backward slide: practice first and then slide. Generally speaking, backward sliding is more stable than forward sliding. Remember to wear protective gear. Accelerate to the right speed, turn around when you get to the stairs, sprint with your feet in tandem and slide down. Focus on your hind feet, and the most important thing is to overcome your fears. The key point is to support your feet and don't deform as soon as you reach the foot of the stairs. Don't put your feet together no matter what happens. Don't go forward or backward.
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1, stand
1)t-stand method: the left heel stands against the inside of the right foot in a T-stand posture, and the upper body leans forward slightly.
2) Legislation of parallel standing: 2 feet stand parallel to shoulder width, and the upper body leans forward slightly.
Note: When standing, don't fold inward or spread out the corners, keep the knife rest vertical to the ground, and exercise at ordinary times to develop a good standing posture.
3) Squatting posture: the upper body leans forward, the shoulders are slightly higher than the hips, the hands are clenched or naturally swung, the legs are bent, the upper body and the ground form an angle of 15-20 degrees, the knee joint forms an angle of 90-1/0, and the ankle joint forms an angle of 50-70 degrees.
Pay attention to the squat posture practice of each movement during practice.
2, moving the center of gravity practice
1) Stand still and step on it.
Wear roller skates, stand with your feet shoulder-width apart, your legs slightly bent, your upper body slightly leaned forward, your arms naturally drooped, your center of gravity shifted to your left leg, and your right leg was slightly lifted and put down; Move the center of gravity to the right leg, lift the left leg slightly and then put it down, and so on, gradually speed up.
2) One-leg support balance
On the basis of mastering standing still, keep the original posture, hold the railing or companion, shift the center of gravity to one leg, and then stretch the other leg to the side and retract to the starting posture. Change your feet and repeat the above actions.
3) "figure-eight" walking practice
Stand with your feet open, move your center of gravity to your left foot, move your right foot forward, then move your center of gravity to your left leg, then move your center of gravity to your right leg, and so on.
3) Walking across steps
Stand in the same place, first move the center of gravity to the left leg, retract the right leg, take a step to the front and outside of the left leg to form a cross posture, then move the center of gravity to the right leg, and then retract the left side of the left leg to form a starting posture, and practice repeatedly; Meanwhile, practice taking a step to the right.
Step 3 slide in a straight line
1) One-pedal double-foot sliding exercise
Push the inner edge of the right foot to the ground and push the center of gravity to the left leg that slides forward. After the right foot hits the ground, it will quickly slide into two feet with the left foot, and then do the action of touching the ground with the left foot, and practice sliding forward alternately and repeatedly.
2) Sliding on one leg
The upper body leans forward, arms droop naturally, feet stand slightly apart, and the center of gravity shifts to the right leg. Push the inner edge of your right foot to the ground, and slide your left foot forward hard. When the ground pushing action is finished, the center of gravity is pushed to the left leg, then the left leg slides forward in a semi-squat manner, and then the right leg is retracted. At the same time, put your left foot on the ground, and push the center of gravity to the right leg supporting inertial sliding in a semi-squat way, and so on. Try to make the time of one leg support gradually longer.
In practice, pay attention to the essentials of single-leg support, and put the nose, knees and toes of the support leg on the same vertical line. It is not allowed to slide with the inner blade support during the support process. Novices suggest keeping the tool rest vertical to the ground.
3) Swing arm exercises
Just swing your arms naturally, and be careful not to swing too far.
Step 4 slide in the corner
The characteristic of curve gliding is that due to the centripetal force, the body not only needs to lean forward, but also needs to lean to the inside of the steering. Note that the main exercise turns to the left. Try not to slide in the opposite direction. When sliding in the opposite direction, please slow down and choose outer smooth motion.
1) One foot supports and the other foot keeps pedaling and sliding.
Starting from the standing position, the right foot on the inner edge pushes the ground, then quickly forks the ground with the left foot, then pushes the ground with the right foot again, and the left foot continues to slide forward and outward. Pay attention to the steering side of the front foot, and put your toes in the middle of the support foot. Then support and kick in exchange for practice.
Step 5 stop
1) with the help of fixed objects
Slide to the wall or any reasonably fixed object and use your arm to cushion when touching them. Suitable for low-speed situations (remember to turn your head when you hit the wall to avoid hitting your face against the wall). Pay attention to learn to use your arms as a buffer (just like doing push-ups standing up). You can practice like this: put on your shoes and stand 2 feet away from the wall 1. Now, fall to the wall and hold it with your hands. You should bounce back a little, provided that you avoid hitting your head against the wall. The faster you hit the wall, the smaller the rebound. Manual braking will be more effective. Pay attention to choose a familiar and skilled companion to warn you when you approach him.
2) Brake pad braking
This method is also very useful for beginners, but after the level is improved, brake pads may become obstacles. For example, when you take a stride, you may stumble ... Take your right leg first, while your toes are off the ground and your heels are pressed down. The center of gravity should be between the legs. At first, it may be a little behind your feet. The point here is to keep your back straight and your knees bent when doing the movements.
3)t-stop
In the process of taxiing, the center of gravity is placed on the right foot, the right knee is bent, the left foot is lifted and placed horizontally on the right foot to form a "T" shape, and then the sides of the four wheels of the left foot rub against the ground to slow down the taxiing speed until the taxiing stops. Conversely, you can also use your left foot to support your right foot horizontally. During the whole process, the body weight is mainly placed on the (front) foot that keeps sliding. At high speed, you can put more pressure on the feet mopping the floor behind you and let you stop in a short time. Remember, most of the weight of the body is still on the front foot at this time.
4) Stop your feet
Not everyone can do it, or the feet suddenly become 90 degrees. Ask an expert ... It takes time and courage to practice this action. ...