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Scientific methods to improve bounce

3765162842010-04-05 02:11:07 +0000 #1
I want to go to school every day, not long exercise time, so I need to practice methods preferably every time it shorter joint exercise - cycle can be long, but must be scientific, to be able to effectively improve the bounce -
genius Xu Shu2010-04-05 02:17:25 +0000 #2
rapid increase in the United States the most famous vertical jump training program, Nerishige is expected to increase vertical jump ability from 20 to 30 cm or more, training process is hard, the whole process to 15 weeks.

For every action project, if a movement to make three groups, rest between the groups can not exceed 2 minutes, if completed, be made directly to the next project, remember to take a break! !

First: squat jump 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. Group 1 and then increases under each of 20

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. A group of 10 in each group and then increases under

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

2. Make every effort to jump-opened , feet in the air exchange in a chair, 3. repeat 2, the original take-off foot back chair, complete another jump. Under the 3 groups of 20 each and then increases

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

2. Just use your leg jump can only bend your feet Guo, try to bend the knee 3 .... the venue, and then quickly take off, complete a ...

This is a very difficult, you can help your hands off ... a group of then increases under each of 20

Fifth: toe jump to 1. the toes lifted to the highest point, to 2. tiptoe quick jump, jump no more than 1.5 or 2.5cm when a group of under 100 after each slowly increase the

Sixth: squat jump

This one is only

1 in the Wednesday practice. Standing, embrace basketball in front

2. Squat (squat), see the front, back straight, lift your toes, to keep the thigh 90 degrees. 3. Jump to 8-13cm, we must maintain a position Step 2,

4. The ground to complete the look. . . 5. If you want to jump under 15 words, 1-14 need to jump on the 8-13cm, 15, the need to make every effort to jump under a group of 15 in each group and then increases

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we adhere to is victory, more than 1.7 people who want to dunk is not a dream! ! ! !
Xuxing05092010-04-05 02:22:52 +0000 #3
leapfrog or jump stairs!



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