It is necessary to practice jumping ability for those who love fitness, especially playing basketball. In daily life, if you want to practice your jumping ability, you definitely need to work hard. So, what is the best way to practice jumping? Let me show you next.
What is the best way to practice jumping? First: semi-squat.
1, go, kneel down. Position, put your hands in front,
2. Jump from at least 20 to 25 cm away from the road. If you think it is easy, you can jump to 25-30cm. When in mid-air, you need to put your hands behind your back. When you touch the ground, do it once.
3, according to the ability to work to develop a relative period.
4. The interval between each group shall not exceed 2 seconds.
Take the first jump as an example, put your arms behind your back or behind your head. The first jump releases the pressure and jumps to 40% of the height-width ratio of the full jump. After a while, the human body jumps to the ground again with the feet in the first half of the palm, jumping to 70% of the height-width ratio of the full jump. After landing, jump to the ground again and jump to the maximum. After the landing support point is stable, proceed to the second group. Lasts 1-3 minutes.
That kind of jumping training can push the muscles from the situation of releasing pressure to the tight situation, and the height-width ratio of muscle fibers is closed in the whole process, resulting in explosive force and muscle endurance. It belongs to the training category with high toughness.
Training example course of rapidly improving jumping ability II
Item 2: Heel lift (Heel lift)
1. First find a step or a book to pad your feet, and then just put your heel on it. Don't touch your heel or pad it.
Step 2 lift your heels to the highest point
3. Gradually learn to let go and do it once. Do it with both feet, and do it with one group.
Example course 3 of training to quickly improve jumping ability
Item 3: Stairs
1. Find a desk and chair and put one foot at a 90-degree angle.
2. Try to disconnect, change feet in mid-air and put them on tables and chairs.
3. Repeat 2, put the original jumping foot on the desk and chair, and jump again.
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked".
2. Jump only with the calf, only bend your feet, and try not to bend your knees.
3. When you get to the ground, take off quickly again and finish it once.
This is very difficult. You can use your hands to help you take off.
Benefits of Bouncing From the perspective of sports medicine, all aerobic exercises have the function of keeping fit and strengthening the brain, especially bouncing.
1, jump rope. Skipping rope is mainly based on the jumping and kicking of lower limbs, which drives the muscle movement of arms, waist and abdomen, promotes the deepening of breathing, increases the absorption of oxygen and accelerates the excretion of carbon dioxide. In addition, the rope stimulates the thumb acupoint, and the foot massages continuously on the ground, which stimulates the brain through the foot reflex area, greatly increasing thinking, memory and association.
Step 2 dance. Dancing can exercise and improve the sensitivity and memory of the brain to external signals. According to the survey, children who insist on learning dance get better grades in cultural classes.
At the same time, bouncing exercise is a good exercise for bones, muscles, lungs and blood circulation system, thus making the body grow taller, stronger and healthier. In addition, this kind of exercise is also beneficial to the lymphatic system, an important part of the human immune system. This is of great value to enhance the body's resistance to many diseases, especially infectious diseases.