Wide, both arms swing back and forth, when swinging forward, both arms
Keep your legs straight and bend your knees to lose weight when you swing back.
Heart, upper body slightly forward, hands as far back as possible.
Swing. Key points: coordination of upper and lower limb movements
When closing the pendulum, lower the center of gravity with one stretch and two bends, and go up
Lean forward slightly.
Take off and fly: push your feet to the ground quickly and forcefully,
At the same time, the arm swings slightly from back to front.
Move, jump, fly forward, completely
Exhibition. Key points: Kick the ground quickly and forcefully, legs.
Pedals and pendulums should be coordinated and the air show should be full.
Points, emphasizing the moment before the forefoot leaves the ground.
Ground movement.
Landing buffer: abdomen, leg lift and calf forward.
Stretch, at the same time, swing your arm back hard, and then
Bend your knees, landing cushion. Key points: calf extension
Seize the opportunity, bend your legs and stretch your arms.
Swing, not backward after landing.
Auxiliary practice of standing long jump
Jump up: bend your knees and start jumping, in the air.
Do a straight leg stand and completely hit the hip joint.
Open it, do a back bow action, and bend your knees when landing.
Buffer.
Jump forward with one leg: generally use the left.
(right) right (left) to the method.
Practice, the distance is controlled at 25-30m on the left.
All right, complete groups 4-5.
There are several other technologies.
1, it is absolutely useful to have an inner eight-character station.
Stand your feet in a positive posture first, and then
The front toe is the support point, and the feet follow two directions.
Side apart until your legs are parallel. this
Like, toes forward, consistent with the direction of movement.
At the same time, the legs are basically in a vertical position.
Potential, neither will produce an included angle, but also beneficial to the knee.
Joint and ankle movements. And students dare to endure.
Easy to master.
It is very important to coordinate the swing arm and breathing reasonably. advance
When swinging, the arm is relaxed and slowly swings to the head from bottom to top.
Up, then breathe in easily, then both arms.
Exhale from the upper direction to the rear of both sides. When you want to get up.
Before jumping, both arms swing quickly from bottom to top.
Boss, now take a quick deep breath.
Qi moves to the rear of both sides with the hem, and the action is the same.
Come on, but it's not exhalation, it's suffocation.
Gas. This provides the maximum value of muscle before takeoff.
Energy enhances the moment when muscles take off.
Explosive power.
4 the body center of gravity moves forward and the upper body leans forward, then
Bend your arms into a semi-squat position and raise your heels.
Get up, grab the ground with your forefoot and control your body to be flat.
Balance, center of gravity forward. Although before the center of gravity
It's not big, but it's important.
Don't just practice with sandbags, your legs are easy to strain.
The sandbag is one center of gravity, and after it is removed, it is another.
It's hard to adapt.
You can do half squat at ordinary times, but don't finish it.
Stay down and keep your thigh muscles safe at all times.
Fall into a tense deadlock
State, thus stimulating muscles.
Very long.
The abdomen is also very important and can be done at home.
The movements at both ends. Pay attention to practicing these two movements.
When doing it
Be sure to do it in groups. You can do it in groups of 20 or 5 people.
Group.
In the process of jumping, your legs are stressed, and you should be in the air.
Spread your abdomen so that the air is as high as possible.
Then bend forward when you are about to land.
Flexion, that is, using the strength of the abdomen.
Yes Only in this way can we jump far.
How to improve your grades in a short time?
(1) Squat, jump, and open your feet left and right.
The tips are parallel, and the knees are bent downward to squat or squat.
The arm swings back naturally. Then kick quickly.
Stretching makes hip, knee and ankle full.
Straighten out, and move your arms forward quickly and forcefully at the same time.
Swing, and finally the toes jump off the ground.
When you get up and land, your forefoot touches the ground and your knees bend slowly.
Go and jump. Every exercise is 15 ~
20 times, repeating 3 ~ 4 groups.
(2) The vertical jump touches the high feet and naturally Zhang Kaicheng squats.
Stand by and stretch one or both arms upward.
Straighten out, then kick hard and jump up.
Get up and touch the height with one hand or both hands. Every practice
Learn 10 times and repeat 3 ~ 4 groups. primary
It's for people who can't jump high.
(3) When jumping the steps, put your hands behind your back and your feet flat.
Open, kneel down, and use the forefoot.
Measure and do continuous jumps. Jump
20 ~ 30 steps, repeat 3 ~ 4 groups.