Key points: coordination of upper and lower limbs. When swinging, the center of gravity is lowered by stretching and bending, and the upper body leans forward slightly. Take-off and take-off: push your feet to the ground quickly and forcefully, swing your arms slightly from back to front, jump forward and take off, and fully expand your body. Key points: the pedal should be fast and powerful, the leg pedal and the hand swing should be coordinated, and the aerial exhibition should be sufficient, emphasizing the instantaneous pedal action before the forefoot leaves the ground.
Landing cushion: abdomen tuck, leg lift, calf stretch forward, arm swing back forcefully, knee bend and landing cushion. Key points: grasp the timing of calf extension, bend your legs forward, swing your arms backwards, and don't fall backwards after landing. Auxiliary exercises of standing long jump: bend your knees in place and start to take off, do straight leg standing in the air, fully open your hip joint, do back bow action, and bend your knees to cushion when landing.
Jumping forward with one leg: generally, the method of left (right) to right (left) is used to practice, and the distance is controlled at about 25-30 meters to complete 4-5 groups. There are several other technologies.
1, it is absolutely useful to have an inner eight-character station.
Stand your feet upright first, then use your front toes as the support point, and then separate your feet to the sides until your legs are parallel. In this way, the toes are forward, consistent with the direction of movement, and the legs are basically vertical, and no included angle is generated, which is beneficial to the movement of the knee joint and ankle joint. And students dare to master it easily.
It is very important to coordinate the swing arm and breathing reasonably. In the forward swing, both arms relax, slowly swing to the head from bottom to top, then inhale easily, and then exhale from top to bottom to both sides and rear. When you want to take off, your arms are quickly placed on your head from bottom to top. Now you take a quick deep breath and follow the hem to the back of both sides. Move as fast, but at this time you are not exhaling, but holding your breath. This can provide the maximum energy for the muscles before taking off, and enhance the instantaneous explosive force of the muscles when taking off.
4 The center of gravity of the body moves forward, the upper body leans forward, then the arms are bent into a semi-squat posture, the heel is raised, the forefoot grasps the ground to control the balance of the body, and the center of gravity moves forward. Although the center of gravity moves forward slightly, it is very important.
Don't practice with sandbags, your legs are easy to strain. The sandbags are one center of gravity, and after being removed, they are another, which is extremely difficult to adapt to. Usually you can do a half squat instead of a full squat, and always keep the thigh muscles tense and deadlocked to stimulate muscle growth.
The abdomen is also very important, so you can do double-headed movements at home. Pay attention to practice these two movements in groups, either 20 or 5. In the process of jumping, you should exert your strength on your legs, spread your abdomen in the air, make the height in the air as high as possible, and then bend forward when you are about to land, that is, you can use the strength of your abdomen. Only in this way can we jump far. How to improve your grades in a short time?
(1) Squat, jump, open your feet left and right, keep your toes parallel, bend your knees, squat or squat, and swing your arms back naturally. Then quickly stretch your legs, so that the three joints of hip, knee and ankle are fully straightened, and at the same time, your arm swings forward quickly and forcefully. Finally, the toes were pushed off the ground and jumped up. When landing, the forefoot hits the ground, the knee is cushioned, and then jumps up. Every exercise 15 ~ 20 times, repeating 3 ~ 4 groups.
(2) The vertical jump touches the natural Zhang Kaicheng semi-squat preparation posture, one or two arms are straight up, then the legs are forcibly straight up and jump, and one hand or both hands touch the height. Each exercise 10 times, repeating 3 ~ 4 groups. Mainly for people who can't jump high. (3) Jump on the steps with your hands behind your back, open your feet in parallel, bend your knees and squat, and make continuous steps with the strength of your forefoot. You can jump 20 ~ 30 steps at a time and repeat 3 ~ 4 groups.