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High jump

Cui Jianping2010-01-21 03:02:07 +0000 #1
how to train my jumping height 1.78 to Koulan?
0 orange flavor 02010-01-21 03:16:10 +0000 #2
1.78 .. be able to touch even a good bounce in the basket .. but had to be one-handed dunk to seize the ball (your hands on the button, then demanding a bounce), in the formal dunk contest where more difficult, others a little interference is easy to mistake ... If you want to dunk LZ really wanted to do to upgrade, then bounce on the exercise, as well as strengthening the waist to enhance the strength ...

bounce method .. Reference: United States 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 groups, the groups can not be more than two minutes rest between, if completed, be made directly to the next project, remember not to rest! !

1st item: squat jump

1, at 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 feet, and then only the toes on the top, heels should not touch the ground or Dianzhe

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 effect
The only small Kyrgyzstan2010-01-21 03:18:31 +0000 #3
unless you are a Robinson type of people, broke out super, well-developed muscles!

Otherwise, 1.78 to dunk. . . . . Buckle in a dream a few bar!

Your task in the highly unlikely event!
Babe2010-01-21 04:22:47 +0000 #4
This is not impossible height to dunk the training needs and work hard ... If you regularly buy a basketball magazine, long time ago, which often have a Hanson would limit the ad describes a shoe is called Sheng-shun Beijing seemed to be 178 Mogao 330 + bar do not remember that can swivel buckle reaches

but you want to like him very unlikely that I have a friend who is also around 178 Mogao probably 315-320 bar, he believed that those who insist on practice Your hard work and was able to achieve this high bar probably say a few specific ways you may choose you want to hold the ball high jump not only broke the speed requires a certain strength of the most influential, followed by the calf muscles and the shoulders and back waist and thighs should be integrated to improve you need to consume a lot of time if you are not changing jobs can actually look at the concept of dunking can not explain what the problem can not be discounted a lot of people playing well

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