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How to improve the long jump

hide _ Start2010-04-24 05:11:18 +0000 #1
how to strengthen the standing long jump immediately tried to add sports - and the long jump sucks more than a month I jump height is far better how to do
mehhpx2010-04-24 05:20:25 +0000 #2
v.youku .com/v_show/id_XMTM4MTM3MzQ0.htmlz This is the teaching video, you can refer to!

You can just raise a little out of this relatively simple point, but the point is to improve lower limb explosive and waist about the power can be.

1, standing long jump is not just the legs hard problems. He needs to back up the abdomen and the driving force of arms complete with jumps.

2, the process of jumping from the off, tuck the legs, extend the leg to connect to the completion of the three movements.

A lot of online friends are my used this training method, I wonder if you can not have the same view. Hope and a little help to you. Here are some specific training methods.

1, touch chest jump. Open legs, and shoulder width. Then combined with the arm swing and pushing the body upward jump up. After the closing leg tuck jump, repeat the exercise.

2, leapfrog. But not squat leapfrog, but squat leapfrog. Note to continuous jump in the middle do not stop. Jump to grasp the distance between yourself and not anxious. Usually 20 - 30 meters.

3, jumping steps or stairs. At first you will feel fear, but as long as the jump you'll find after a return is not difficult. The best time to jump wearing a shin, carefully scratch the leg. 4, after school breaks toe pad can be used to enhance the simple act of toughness and strength of the ankle joint. 5, the high leg lift, or load the high leg lift. 45 seconds of a group, generally 3 groups. Load, then choose the bar or sandbag. 6, after the tread run. This is necessary to complete the training after the completion of each action must be kicking jump left / right leg, the largest force in the air to be able to significantly vacated. 7, after the tread to run in situ. Hands held onto the wall, or other solid objects. After the completion of Step Running in situ, noted that the supporting leg in situ to straight up the leg to have a certain height. And legs must be the fastest speed. 8, sit-ups and two from this is compulsory. Definitely not a good jump near waist power.

9 hop.

I'll let you introduce these methods, as long as you adhere to certain training, I am sure your results will certainly go up. Under the jump you said the following basic methods:

1, ready to pose on your feet shoulder width or slightly wider. General pre-swing arm twice after the jump, under the third. Is the so-called "Yi Bai, two squatting, three off." Note that the first priority under the arm when the arm upward. After the second placed under, under, on the third take-off pendulum to complete the jump on the lead body.

2, the eyes look to the future, take-off pendulum moment arm strength up to the maximum. Jump to drive the body forward, while actively abdomen, the legs. Floor moment boldly to his feet reach, while leaning forward. Note that you must not put the body center of gravity, the so easy after the support arm.

I suggest you master the specific technical action, the combination of training methods I give you a test together. Of course, no one can sport opportunism, all we need to hard training. Keep up the good, I wish you get good results, I hope my method useful to you.

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