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How to practice jumping and leg strength

Bibi Feifei 12010-04-14 09:10:54 +0000 #1
as title
Branch Hill silly X2010-04-14 09:26:20 +0000 #2
Vertical Jump The main features: the United States the most famous vertical jump training program, Nerishige expected to increase vertical jump ability from 20 to 30 cm more training process is hard, the whole process to 15 weeks. For each action item, if a movement to make three groups, rest between the groups can not exceed 2 minutes, if completed, be made directly to the next item , remember to take a break! !

First: squat jump to 1, the beginning, squat to? Position, hands placed on the front,

2, up jumped off the ground 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. The ground, the completion time.

Next, simply repeat the above steps! ! !

Rapid increase in Spring Training Course 2

second: lift toes (toes)

1. First, find a cascade or a book to pad feet, then only the toes on top, not the heel or in Dianzhe

2. Carried to the highest point of toe 3. Then gradually go, and complete a. . Feet completed, the completion of a group.

Rapid increase in Spring Training Tutorial 3

Third: the steps to 1. To find a chair, placed one foot is entered, a 90 degree

2. Do all of the jump to open in feet of air exchange in a chair, 3. repeat 2, the original take-off foot back chair, complete another jump.

Rapid increase in Spring Training Tutorial 4 Fourth: jump to 1. Legs straight, and shoulder width, "lock" your knees ...

2. Just use your leg jump, only bend your feet Guo, bend the knee as much as possible ... 3. to the ground when, then quickly take off, complete a ...

This is a very difficult, you can help your hands off ...

rapid increase in spring Training of the fifth tutorial 5: toe jump to 1. the toes lifted to the highest point, to 2. tiptoe rapid take-off, the dancers must not exceed 1.5 or 2.5cm

Leapfrog practice is necessary for the improvement of Spring be helpful, as it is a way of training for strength. In addition, there are other ways.

The first method is the most effective, and also the most difficult, and can improve in a short time you bounce. Specifically: Wage Keng, about one meter deep. Your legs tied up five pounds of sand bags, jumped into the pit. Try to load from the pit, leaping out of the case. After half a month, will pit deepening of 20 cm, while the increase of 2-3 kg load, continued to practice. This cycle can not be the last to load, or leaping from the pit when the practice must stop. Lifting load, and then try to jump how high.
Zxh82970792010-04-14 09:56:39 +0000 #3
play basketball in the bar, Oh, do daily stretching squat jump, every time try to jump the highest, the number of light of its own situation. Oil, after a week or so Mogao will enhance 1CM!



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