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Who to send a "jump training in the United States (super detailed version)"

yangjuewenwen2010-04-14 18:10:32 +0000 #1
before seen in the Street League top of this post, every action has such as sheets and, finally, a 15-De-training program, but today went to see how Brush can not see graph, which some friends want to give hair a, thank you 348 976 800 This is my QQ, signal is "Baidu," Thank you, the
Saint of the Knight2010-04-14 18:15:46 +0000 #2
first: squat jump

1, the beginning, squat to 1 / 4 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.

The 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.

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

2. Make every effort to step back, feet in the air for, in place chair, 3. repeat 2, the original take-off foot back chair, complete another jump.

Fourth: jump to 1. Legs straight, and shoulder width, "lock" your knees ...

2. Just use your leg jump, only bend your ankles, knees as far as possible bend ... 3. to the venue, and then quickly take off, complete a ...

Fifth: toe jump to 1. the toes lifted to the highest point, to 2. tiptoe quick jump, jumping is not allowed more than 1.5 or 2.5cm
▓ nothing was Jue love Ai ℡2010-04-14 18:24:59 +0000 #3
Hello -

Everyone has room to improve - and! As for the effect of late that depend on your effort

I'll give you a complete all included

When I first said to practice the spirit of desire for attention

willpower must maintain the best condition

daily When a practice they have to say to myself will be a success in the

range of general practice 1 week

1 week after no willpower willpower will give up their desire

So it is very difficult so every day to yourself, will succeed

practice even when the goal should be accurate and should practice what today's busy times

trained in order to feel under no determination of how the future success I can not give up

here is a psychological adjustment battle to overcome

I give you ways to sell more of some

bounce

but definitely more practical because I was trained in the second almost a

bounce training methods, more practical:

s a -!

First of all you have to master the method of jump, you jump when the toes force, and remember to tuck off the moment (this may at first be hard, but for a long time will naturally curl up), bring up the whole body, in particular, is the hands, jump up when the hands are too hard! off breathing to inhale, exhale after landing! refueling exercise it, apart from stressing the spring training, should focus on basketball practice!

Second, in addition to the big spring training methods other, more detailed class exercises you should pay attention:

1, explosive power, you can practice this meter sprint, so good for calf muscles explosive, lots of practice and from 100 m or 50 m sprint it.

2, usually more than skipping a day, hundreds of thousands of sub-total jump. This is to reduce the fat, and increase the leg muscles increased sexual drive.

3,, step by step according to the training class on the Department must will be successful, believe it, there will be surprises to pay a return!!!

The key is to practice exercises leg muscles (thigh, calf) and calf's explosive ...

Oh, and then add you squat, put his hands behind, and then jump ladder, jump started a 2. and then slowly add up, so their feelings turn out to be pretty good, jumped on the stand, put your hands ... so natural ... there can also be practiced long jump, standing long jump and running long jump red, these details are the key to determine your Spring ah!!!

There is also a jumping exercise -!

The second one is the most comprehensive too hard the people I practice is this

you practice too much at once Keyibuyong slowly Lai

every Guo Ji Tian Zeng Jia no problem on millions of other grueling Le catering He Xiuxihoumian I write a

I suggest you practice this is me -!

Remember to practice there is more than your mind must remain the best state of mind

to keep playing basketball is not that bad

they will make mistakes will fully open their bodies to express themselves feel that this is When the value of the performance of their

(in fact, is his own worst enemy, to restrain his fear mentality,)

ok I'll tell you too much if you can find here is absolutely no problem with reduced training

absolutely can go to when can dunk

You can take your dosage because it is the most complete (with original copy, but there are essential)

The following is a detailed explanation of

To train well in spring, remember three things: hard work, persistence, self-confidence .

1. Exercise waist, abdomen that is sit-ups, slow down fast from each group 20, three! ! ! Waist, finding someone to help you, you first on the bed throughout your waist, let your friends or family hold him down, so the entire upper body will be vacated, and then let the head next to the ground, snapped up to the highest point of stop 1 - 2 seconds and slowly fall, each group 20, group 3! <Oh, this is a direct copy.>

2. Pulled tendon find the steps, stood on his toes, and toes as high pressure up top, then slowly fall down, down as much as possible when the heel must be met, the so n = 20, do three sets! ! ! ! <This is a direct copy of>

3. Toes that load, but the impact of development, we can only increase the volume. 200 each, so 4 groups! ! ! ! Toes upward when the outbreak, quickly move up, the highest point in the set 1-2 seconds, then slowly drop, can not look down to! ! !

4. Skipping the three groups of 100 each <to increase the velocity of>

5. Leapfrog each of 4 groups of 60 can

feel this way for training from home, listening to a bouncing good people say, so the best practice training day, one day off. Each had finished, to relax, massage muscles. This not a dead muscle.

I will speak about the principle of people off! ! ! ! When jumping ability, first leg hair, so thick thighs feet on the ground forces of the pressure on big, then your reaction to the large, then it will jump up (the frog). Also at the moment is about to take off the leg by the power of (key), but this time mainly by explosive force. So with the key people who can jump long as the bond length with the explosive power like! (Do not think that their bond with the bad, the loss of confidence) Another point is that after having been off from the ground people to stay in the air, which is the flight endurance capacity depends on the lower leg, and calf finer then legs of the body the burden of the less, stayed in the air on the back a little longer. (Iverson's legs, and fine), but also said that staying in the air after you do the ability to move forces through the waist. OK, understand the principle of a jump it!

So thick thighs. Long thin legs and people with it are key to jump Oh!

Then we exercise the power direction is the thigh, calf of the explosive. There's time to pay attention to the lower leg exercises do not train for too rough, oh!

I talk about the method. Thigh exercises the power can go to the gym to weight-bearing exercise. Do squat jump effect is very Hao E:)! Month or so the effect will be very obvious! After loading is to squat. Knee to 90 degrees. Then jump in the force! Capacity to see their situation, but not too greedy Oh. Otherwise have difficulty walking the next day! Leg exercise is more difficult, because the leg strength training will thicken! ! ! So in the short leg of the exercise can not Nerishige. That a simple and effective way to take the stairs on tiptoe, when the OK! We must pay attention to training after playing on the muscle to relax, or death of muscle back training, so that the muscles well developed, is also not jump! !

I am because school sports, I do squat load is 100 kg! I can only say that the lower leg and coarse it! But the power is enough! Beijing has a play on the street, called 5U, he had 1 meter 70, can touch the basket. . Now it seems that 1 meter 73. . . Have had a hand basket and a half. (Not one did, ha ha..)

Tiaode Gao is still not high, mainly by explosive calf muscle and strength to decide. So that is developed is jumping leg developed the key.

Myth: There are many ways to increase bouncing example: leapfrog, stations and other stances. You can look at your practice, you jump 20 leapfrog or stop for 10 minutes Horse, the first two days to see a sore thigh or leg pain. (I tried it for myself, and the first two days the lower leg did not feel) so that these movements are exercises thigh muscle.

Method: I think these methods are very effective.

Toe Dian stairs (thick books, threshold, etc.), the heel suspended, and then tiptoe Push, back and forth movement up and down the body. Be 50 or so, you will feel very tight leg jump. Then do 10. Several hours before the rest. This method is not tired, and can do anywhere. Very good!

Additional explosive leg training methods: 1 m to the ground from jumping, quickly jump up after landing.

First: squat jumps to 1, the beginning, squat to 1 / 4 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! ! !

The 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.

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

2. Make every effort to step back, feet in the air for, in place chair, 3. repeat 2, the original take-off foot back into the chair, to complete another jump.

Squat jumps 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 land, the completion time.

toe jump to 1. the toes lifted to the highest point, to 2. tiptoe rapid take-off, jump shall not be less than 15 or 25cm

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.

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.

Training volume: The above action to be a group of 20 * 5 (very tiring, but we must hang in there, think later attitude can fly it)

Another point, you can do it Put some European and American songs, strong point: such as LINKIN PARK, and can stimulate the body's potential.

There is also a positive way, such as heart, suggesting that the firm that they can complete!

Living habits: In addition, daily exercise is important:

get as much rope, shuttle run, and feel like the basket.

Usually in the most taboo smoking, drinking there all night, is causing injury to

other injuries is also a great hamper!

Diet: President of muscle training, eat more protein food;

daily insistence of milk, eggs, beans. Remember to eat more vegetables, very important!

Perseverance: The last point would like to insist, can not remember three days of fishing, and starts,

training no matter how good, does not adhere to mean wasted effort, we have it for six months as a unit.

Adhere to all of the above note for half a year to see how well their variable bounce!

One final point: study hard, serious life, cherish the time and love the people around! ! !

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