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How to improve the jumping ability of a normal day?

wddqf122010-03-07 21:11:10 +0000 #1
I am 13 years old, height 172CM, I play power forward, but my poor poor jumping ability, I would like to improve something, but do not want to leapfrog what - there are not some simple way of life can be tempered wow -?
Mrs Knight2010-03-07 21:26:47 +0000 #2
fact, a simple point is tied to sandbags, not only can improve the speed of the jumping ability is also helpful!

However, I must remind the right way, otherwise it is easy to make the muscles deformation.

(Tie sandbags easy to use and does not waste a lot of time to exercise)
out of control De knot2010-03-07 21:31:37 +0000 #3
upstairs things are moving bicycle exercise ah there was a lot of room to 13-year-old
Small 囧 囧 囧 God2010-03-07 21:27:05 +0000 #4
is still a long Do not practice too hard body inside the knee injury you have tried Debu glad you put your QQ to me I'll give you the security of small ways
yangshu8222010-03-07 22:51:44 +0000 #5
I have a way to be my university, with our physical education teacher was asked come, I tried to post good results, but must adhere to, do a three-day fishing nets drying two days.

Stairs are common bar, is from a step jump, landing after a jump in situ. As long as there is gap between high and low places, will be able to practice, it is convenient, but also very practical, you are still very small, or bone development period, not to do high-load movement, not suitable for development, and thought nothing when the vertical jump, long one of the. Hehe.
lhjai4562010-03-07 22:25:16 +0000 #6
1, spring force is full-body strength, running speed, reaction speed, physical coordination, flexibility, flexibility, a comprehensive expression.

Therefore, we can not think that increasing the bounce on the jumping all day long on the list of. You must adhere to stretch his body every day in different parts of the tendons, ligaments, muscles and joints to expand the scope of activities at the same time, do all sorts of complex help to improve physical coordination of gymnastics. Action to be accurate, beautiful, both power and ease.

2, strength training is best arranged by a physical training instructor and counseling.

If your training, preferably 2 to 4 times a week the great strength training, the training must pay attention to safety in order to avoid accidental injury. The so-called strength training is to use the big load of the barbell exercises. The most typical commonly used in three ways: <BR< p>

Load Dunqi, mentioning bell, snatch. In short, this practice results the higher the number, your jumping ability, the better.

As for the weight of each practice, group number, frequency, action specification and other issues, in principle, is:

a big strength training at least twice a week, not more than four times, to give the body time to recover excess, but for many years carried out uninterrupted.

2, the best arrangements for each class of the above three practice methods.

3, we should pay attention to big movements strength training of technical specifications, must not recklessly.

4, the small strength training is the use of a variety of comprehensive training equipment and dumbbells, and other training. Lighter weight, group numbers and more frequently. The purpose is to improve muscular endurance, and thicker muscle fibers, reducing fat, strength training can be a small change in the garden every day to practice, but it is best not to and great strength training the same time. Whether big or small power strength training, a course of time not to delay too long, from 1.5 to 2 hours is appropriate. There also need the density

3 strength, speed training to improve jumping ability is also an important aspect.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on the spirit of your hardship. The so-called sprint, require you to own forging ahead at full speed after the warming-up, rather than medium speed. Specific speed training strength training with large the same, do not have to practice every day, every Wednesday hours. Also pay special attention to the use of small; strength training means to strengthen the back of the thigh muscle group strength.

4, a variety of specialized means of jumping exercises are many, such as rope skipping, hurdle race, touch ring, touch on the small black box along, and even touch on the backboard along.

Finally, I would like to mention the nervous system and the relationship between jumping ability. We already know that speed, strength, coordination, flexibility, flexibility, these qualities in an instant the role of an integrated down on the ground bounce is generated when the power, then what are these qualities in an instant it broke out at the same time? Is the motivation and motor nervous system. In other words, if you really want to but above the highest of all, you have to leave no stone unturned to make their own motor system to send out the strongest muscles in your body the impulse signal. This strong stimulation group of intense muscle contraction force generated tremendous energy, muscle contraction, in turn prompted intense group of motor neuron system is more sensitive, which could give a stronger impulse. The two promote each other, the more you jump higher.
piaoyz0092010-03-07 22:31:39 +0000 #7
school after school every day to bring sandbags to bring the most simple.



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