First, the single action series repeated practice method
1. Shoulder wrap ring: Start with the upright arm raised. One arm turns forward, downward, backward and upward, and the other arm turns backward, downward, forward and upward, all with the shoulder joint as the axis. Proceed in turn.
2. vertical jump: feet together, hands bent and jumped up.
3. Jump back and forth: put your feet together, bend your hands and jump up, but jump back and forth.
4. Turn and jump: put your feet together, bend your hands and jump upward, but after jumping, turn 180 degrees and land. In order to keep balance, you can jump left and right.
Second, the action combination practice method
1. The upright bracket jumps up and rotates 360 degrees.
From the push-up position, bend your knees and lift your thighs to complete the squat. Immediately after standing, feet take off fully and quickly, arms swing up actively, and turn 360 degrees in the air. When you take the next action, you should kneel down quickly, and at the same time as your hands are about to support the ground, your feet are extended backwards to form push-ups. Go on.
2. The whole body fluctuates
At first, your legs spread slightly to the left and right. First do straight leg forward bending, then do front kneeling (abdomen, chest, bending), front hip (abdomen, chest, bending), front abdomen (chest, bending), chest, head up, make an inverted "S" shape, and the arms are round at the side of the body, continuously.
3, the body uncoordinated movement combination practice
Raise your right hand when stepping on the right, raise your left hand when stepping on the left, step back with your right hand akimbo and your left hand akimbo, and change the rhythm.
Third, conditional stimulation exercise method
1. Change direction running practice
(1) Do the sprint 5 meters forward, then 3 meters backward, 5 meters left and 3 meters right.
(2) Draw a square with a side length of10m on the ground, and do continuous practice of forward and backward running.
2. Dodge practice on the move
Use the small gymnastics mat to set obstacles, and the practitioners use forward sliding and left-right sliding to dodge the small gymnastics mat and make a quick detour.
3. Quick twist exercises
Listen to the teacher's instructions and do the practice of rushing forward, stopping suddenly and rushing back again.
Fourth, the game practice method
1. Chasing practice
Divide the practitioners into two groups, one is running first, the other is chasing. Keep a distance of 3-5 meters before departure, and exchange exercises after catching up with your shoulders.
Push-pull exercise
Divide the practitioners into two groups and stand in a circle with a diameter of 2.5 meters. Both sides are allowed to use push-pull method, and those who leave the circle with one foot are negative. 5- 15 times as a group, practice 2-3 groups.
3. Touch practice
Divide the practitioners into two groups, and stipulate to touch each other's shoulders with their hands within a certain range, and move and dodge with footwork.
Five, the practice of holding musical instruments
1. Practitioners stand naturally, and two or more students throw volleyball and basketball by hand. Practitioners try to dodge and avoid being thrown. Exercise 15-20 seconds as a group, repeat 3-5 groups.
2. Practitioners hold tennis balls or bouncy balls, stand 2 meters away from the wall, throw tennis balls or bouncy balls at the wall, catch them quickly when the balls bounce back, and constantly move their feet back and forth, left and right during the practice. Exercise 15-20 seconds as a group, repeat 3-5 groups. In short, there are many training methods to improve the sensitivity and coordination quality, so as to enrich the training methods as much as possible and eliminate the burnout of students in practice, thus ensuring good results in practice.
These are relatively simple. If you practice martial arts, participating in combat can quickly improve your coordination ability, because you force yourself to be more coordinated to avoid enemy attacks.
Then I'll tell you some of my own methods. My coordination ability is also very poor. I suggest you find friends who practice drum sets and ask them to teach you a few simple rhythms. When you have nothing to do, you can try to clap your hands and feet. It is very useful and convenient whenever you want it. There are also many sports, such as basketball, football, swimming and skateboarding. I often do this. I pay attention to the rhythm and practice balance by the way. ...