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I wanted to test a specialty health in the high jump. I trained 5 months, can enhance the number of?

Nanan City High School2010-01-29 15:01:28 +0000 #1
I am now the beginning of three years, the height 175CM, weight 124 pounds. I am currently leaping high jump score of 145CM, but to a steady advance in 170CM or older must be, I would like to use 5 months time will be leaps and bounds into a back style, and which will also increase 10CM bounce around, I can 170CM prior to arrival in the examination of the scores? What is important to request master pointing.
wenxxwenxx2010-01-29 15:16:40 +0000 #2
there is perseverance on the can. You still a little overweight. I'll give you a United States training program for it, commonplace things. Simple Fortunately, bitter, but good results "American training program,"

I was once again copied over bar.

America's most famous vertical jump training program, the ability to increase vertical jump is expected to excel at 20-30 cm above training process is hard, the whole process will take 15 weeks.

For each action item, if a movement to make three group, a break between the groups can not exceed 2 minutes, if completed, be made directly to the next project, remember not to rest! !

1st item: squat jump

1, the beginning, squat to? Position, hands placed on the former,

2, up jumped off the ground for at least 20 to 25cm. (If you feel easy, you can jump to 25-30cm). When in the air, your hands need to be placed behind. Touch the ground when complete a.

Next, simply repeat the above steps! ! !

Rapid increase in Spring Training Tutorial 2

The second: lift toes (toes)

1. First of all, find a cascade or a book to pad slowly bian cattle, then呀dual group of buildings adjacent to admonish the bad domino ìŠ Gui gulls fly widow?

2. Toe carried to the highest point of

3. Then gradually down to complete one. . Feet completed, the completion of a group.

Rapid increase in Spring Training Tutorial 3

Third: Step

1. To find a chair to put one foot is entered, a 90-degree

2. Make every effort to jump open, change in the air, feet on the chair,

3. repeat 2, the original take-off foot back into the chair, complete another jump.

Rapid increase in Spring Training Tutorial 4

Fourth: Vertical Jump

1. Put your feet straight, and shoulder width, "lock" your knees ...

2. Just use your legs jump, only be able to bend your feet Guo, try to bend the knee ...

3. to the ground, when, and then quickly jump to complete a ...

This is a difficult, You can use your hand to help the rapid take-off ...

Spring Training Tutorial increase 5 5th item: toe dance

1. will be carried to the highest point of the toe,

2. with the toes quick take-off, jump shall not exceed 1.5 or 2.5cm

Leapfrog practice is necessary, for the jumping ability increase is certainly helpful, because this is a way to train strength. In addition, there are other ways.

The first method is the most effective, and also the most difficult, and can make you bounce in a short time to improve. Specific practices: Wage Keng, about one meter deep. Your legs tied at 5 pounds of sandbags, jump into the pit. Try to load the case of leaping out from the pit. Half a month, it will pit deepened 20 cm, while the load increase by 2-3 pounds, continued to practice. Such a cycle, and finally can no longer lift heavy loads, not leaps from the pit when the practice to stop there. Lifting heavy loads, and then try to jump how high.

The second method, the effect is not very obvious, but easy to implement. Specific Methods: tie a rubber band on the ankle, standing vertical jump. Daily practice half an hour. But I feel that this approach not apparent.

I wish you good luck, the future sports star!

To develop explosive power, we must increase the muscle contraction strength and working distance, shorten working hours, strength training, make a small load of machinery for rapid movement, without reducing its speed, and gradually increase the load to improve the strength of muscle contraction . Just said use "bear cast" technology moves fall opponent, rely mainly on the strength increase explosive muscle contraction. Increase the power of technology can enhance the ability to control, so in ordinary training, not only the technical efforts, but also particularly in the increase, such as explosive power, efforts to improve the speed of muscle contraction. Practice has proved that high-intensity explosive is to improve the performance essential factors. So how do to improve explosive power? (A) transform load and speed. (B) to strengthen professional and technical training to enhance muscle control and movement made the ability to relax before the force. (C) the initial muscle length, only the lengthening of the muscle contraction only faster and strength. (D) after the forces of practicing relaxation exercises.

In the explosive force of the factors, forces play a leading role, so the strength of growth contribute to explosive growth. But the forces are by no means explosive. That does not have the power in actual combat will be able to make good use of technology. The explosive force of a judo athlete must pass the basic strength and speed, technology, combining the sensitivity of coordination in order to play. Some people can lift very heavy weights, but a wrestling fail at specifically is the lack of specific strength. Judo athletes confrontation, they need strength, but also the speed, but also endurance, strength of some of our athletes do not feel bad, the key is the special ability and speed-strength difference. Training in the future attention should be paid in a power transferred to the special forces, special forces based on the increase.

The development of power should pay attention to the problem:

(a) load. Facts show that only under certain conditions, the weight of strength training in order to make the power increase, and strength training in the use of a different load, the effect of different, therefore, vary in training, reasonable arrangements for loading.

(B) of the super-compensation. A lot of energy consumption of the movement of goods, sports stop catabolism secondary role, energy, material synthesis began to recover in excess of the original substances in the body of energy.

(3) training interval. Practice has proved that strength training in order to repeat the best, because the strength of fast-growing subsided after cessation of training is also faster.

(4) Age and gender. Strength training the same person at different ages during the reaction is different from the value of the size of the power of men and women are very different.

Both men and women, as long insisted on strength training, to maintain and develop the strength of the quality of a good results.
Owenson2010-01-29 15:42:10 +0000 #3
is not very easy to look at your physical fitness and aptitude啦! -

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