Here is a complete answer, I hope it can help you. Please adopt it. Thank you.
Pre-swing: open your feet left and right, shoulder width apart, swing your arms back and forth. When swinging forward, straighten your legs. When swinging back, bend your knees to lower your center of gravity, lean forward slightly, and swing your hands back as far as possible. Key points: the movements of the upper and lower limbs are coordinated. When swinging, the center of gravity is lowered by stretching and bending, and the upper body leans forward slightly.
Take-off and fly: Push your feet to the ground quickly and forcefully, and swing your arms slightly from back to front and up, jump forward and fly up, and fully spread your body. Key points: the pedal should be fast and powerful, the leg pedal and the hand swing should be coordinated, the aerial exhibition should be sufficient, and the instantaneous pedal action of the forefoot before leaving the ground should be emphasized.
landing cushion: abdomen is closed, legs are lifted, calves are extended forward, arms are swung back forcefully at the same time, and knees are bent to land cushion. Key points: grasp the timing of calf extension, bend your leg forward and swing your arm back, and don't go back after landing.
Auxiliary exercise of standing long jump
Stand-up jump: Bend your knees in place and start jumping, do straight leg stand-up in the air, fully open the hip joint, make back bow action, and bend your knees to cushion when landing.
One-legged forward exercise: generally, the method of going left (right) to right (left) is used to practice, and the distance is controlled at about 25-3 meters, and 4-5 groups are completed.
There are several other skills
1. It is absolutely useful to stand inside the figure of eight.
2. Stand with your feet in a positive posture first, then use your front toes as the support point, and follow them 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 in a vertical posture, which does not produce an included angle and is beneficial to the movement of the knee joint and ankle joint. And students dare to master it easily.
3 It is very important to coordinate the swing arm and breathing reasonably. In the pre-swing, the arms are relaxed and slowly swung to the head from bottom to top, followed by easy inhalation, and then the two arms are exhaled from top 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 and deep breath and follow the hem to the rear of both sides. The movement is as fast, but at this time, you are not exhaling, but holding your breath. This will provide the maximum energy for the muscles before taking off, and enhance the instantaneous explosive force when the muscles take off.
4 The center of gravity of the body moves forward and the upper body leans forward, then the arms are bent into a semi-squat posture, the heel is lifted, and the ground is grasped with the forefoot to control the balance of the body, and the center of gravity moves forward with it. Although the center of gravity moves forward slightly, it is very important.
5 Don't just practice with sandbags, your legs are easy to strain, and the sandbags are one center of gravity, and it is very difficult to adapt after being removed.
You can do semi-squatting at ordinary times, don't squat completely, and keep your thigh muscles in a tense and deadlocked state at all times
, so as to stimulate muscle growth.
The abdomen is also very important, so you can do two-headed movements at home. Note that when practicing these two movements,
you must do them in groups, and you can do them in groups of 2 or 5.
During the jump, you should exert your strength on your legs, spread your abdomen in the air, make the height of 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 and jump, with your feet open to the left and right, your toes parallel, your knees crouched or crouched down, and your arms naturally swung back. Then the legs are quickly extended to fully straighten the three joints of hip, knee and ankle, and at the same time, the arms swing forward quickly and forcefully. Finally, the toes are pushed off the ground and jumped up. When landing, the forefoot touches the ground and knees are cushioned, and then jumps up. Practice 15 ~ 2 times each time and repeat 3 ~ 4 groups.
(2) Jump vertically and touch the height with your feet, and naturally open into a semi-squat preparation posture, with one or both arms straight up, then push your legs hard and jump up, and touch the height with one hand or both hands. Practice about 1 times each time and repeat 3 ~ 4 groups. It is mainly used by people who can't jump high.
(3) Jump steps with hands behind your back, feet open in parallel, knees bent for half a squat, and do continuous step jumping with the strength of your forefoot. You can jump 2 ~ 3 steps at a time and repeat 3 ~ 4 groups.