Again, I think it's ok after reading it, but I still want to ask other parts or details. Add me QQ8375 14522. I'm just a fitness enthusiast. Don't worry about being cheated.
The third explanation is that you can use your hands, so just use them.
It's time to start.
First of all, it is most important to practice slowly and steadily with a goal of not getting quick success and instant benefit. Even if you have more enthusiasm and perseverance, you will regress if you do more in one day. This is determined by the human body. I don't think you really need to break through the limits of human beings.
Now let's talk about the specific plan. What you need to know is that the practice of jumping is not just the need to practice your legs. Waist, abdomen and legs together, the coordinated training cycle is waist-rest-leg-rest-waist. This cycle can be practiced every day. If you don't want to waste your fitness card, you can practice your chest, back, shoulders and arms during the break. Details are as follows.
First, the leg training gym has four kinds of leg training equipment, barbell squat leg machine, sitting posture, leg flexion and extension, half lying, bending.
There is also a leg clamp machine to practice the inner thigh. No need to practice.
You know the weight of barbell squat. The weight of barbell is about 25KG heavier than bench press. Every time you push, squat in a standing position, lift your shoulders, put the barbell bar at the apex of the shoulder and back muscles, and then relax the shoulder and back muscles. Don't squat with your knees over your toes and your hips. Just lower your thighs a little below the horizon. Half squat is two sets of squatting postures with an upward angle of 30 degrees between your thigh and the horizontal plane.
Half squat once, four groups.
Leg squat machine is a device with two sponge pads above and a double-layer iron frame below. People stand on the iron frame, with their shoulders resting on the sponge mat. Before holding them with both hands, they stand up straight on the upper iron frame to bend their knees. They stood on both sides of the lower iron frame, bending their knees. They practice their calves. Move your lower ankle up and down and practice your heel ligament. Every time they practice thighs, they practice calves and ligaments in four groups.
As the name implies, the leg-sitting flexion and extension device is an iron bar wrapped in a sponge. Sitting on a chair, it is lifted by the calf. Next to it is weight. This is a four-group calf exercise.
Semi-reclining flexion is a big shelf, lying on a bed slightly inclined to the ground, with shoulders resting on a sponge pad and feet resting on an iron plate perpendicular to the ground. The straight leg is actually a horizontal leg squat machine, but it is very practical in the principle of jumping. I don't know ... four groups.
These are all leg exercises. It will take about two hours to complete. If it is too long, the leg squat machine can only practice ligaments and squats, and can only do two groups.
All the above actions should be done when the muscles in the training position are straight and consciously contracted. Except for the training position, the muscles in other positions should be relaxed as much as possible. If you can't move too fast, it's all because the inertial muscles are not stimulated enough. All movements between each group 10 and 12 should be rested for 30-60 seconds. The weight should be the weight that you just finished a group, and the last one or two can only bite their teeth.
Then I practice my waist and abdomen. I don't practice waist and abdomen myself, so I don't speak as clearly as my legs. The main movements are also four sit-ups and pull-ups. I don't know the other two names, which will be mentioned later.
Sit-ups depend on your ability. The sooner the better. Stop four groups when you can't keep the medium speed.
Pull-ups are mainly about practicing the back, which is also good for the waist, but you may not be able to do it. Just try it. Each group was exhausted by four groups.
The following two are the same equipment. One is similar to parallel bars. Hold the side handle with both hands and lift your body. Pay attention to keep your body posture unchanged. The upper body is vertical to the ground, and the legs are slightly backward. Each group 10- 12. Four groups.
The other action is to put the forearm on the sponge pad, grab two upright grips with both hands, keep the upper body upright, straighten your legs together and raise them as high as possible. Each group consumes four groups.
The above is the exercise of waist and abdomen, and then I want to explain my fatigue. Each group is exhausted, but they can only rest for about a minute after exhaustion. It is normal to be in the next group, and the number of people in the next group has dropped sharply compared with the previous group. Don't be discouraged and you can't extend the rest time.
The following is to practice coordination instead of coordination, because only one or two parts of the whole body are intense, useless and ugly, so we should practice the whole body with push-ups, goats standing up, rowing and riding.
Needless to say, push-ups and standing cycling can be used as a warm-up before starting practice every day. Push-ups are a little tired, then you can start practicing by cycling and sweating.
It is difficult to describe the goat's standing with actions similar to reverse sit-ups, but this is to practice the back and back of thighs. This can rotate in the air. You can go to the gym and ask. You can't describe 15 with four groups.
Sitting rowing is a bench with two iron plates for pedaling in front and a trumpet-shaped metal handle. Generally speaking, there is no sponge to hold. It is important to adjust your sitting posture until your legs are straight, your chest is straight, your back is straight, and your body cannot lean back. When doing it, only the arm moves and the other positions do not move. This is useful to you. There is also a posture of full body movement. No need to practice 12- 15. Remember, this is six groups.
That's all for fitness, including the standard cycle of movements. It is best to run 1500m every day to lose weight. You jump light and high, don't you?
Let's talk about diet again. In fact, fitness doesn't need too much diet, as long as you don't overeat and eat big fish and meat every day. I am familiar with fitness, but I don't know nutrition. Only one person can find a thin man who wants to gain weight and cook four or five eggs every day. You eat protein, he eats egg yolk ... This is what a friend of mine said. He is fierce. I have never used this method myself. Can be used as appropriate.
That's about it. Let me make some comments on some other common suggestions.
Don't do leapfrog, it will make your thighs thicker and your jumping ability will not increase much.
Sprint is very important to enhance muscle activity, contractility and elasticity, and is also good for shaping. In fact, many people exercise for handsome, right?
Some people say that it is really useful to jump from one height to another immediately, but you should take no more than 50 breaks at most twice a week.
You don't need to lift your heels after practicing ligaments with a squat machine.
It's no use lifting dumbbells in front of your feet. Remember that when you do it, you feel that only one place is useless, and other places can be relaxed.
Also, you can do ligament exercises every day. You don't have to go to the gym. Just sit in an L-shape, put your hands on your toes, stretch one leg forward and kneel behind your body. Sit on your feet and press your knees as hard as you can.
You need to polish the ball more and practice more muscles. Without the ball, you will become Biaju.
No, as long as you insist on not being eager for quick success and eating blindly, you will be able to jump high, believe in your own world, believe in you ... I wish you success!
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