Standing long jump is how to concentrate the leg muscles in one point

Standing long jump technique.

Pre-swing: open your feet left and right, shoulder-width apart, swing your arms back and forth, when swinging forward, your legs are straight, and when swinging back, bend them.

Lower your knees and center of gravity, lean your upper body slightly forward, and swing your hands back as much as possible. Key points: The upper and lower limbs are coordinated and coordinated, the center of gravity is lowered by one extension and two flexion when swinging, and the upper body is slightly leaning forward.

Take off and take off: Kick the ground quickly and hard with both feet, and swing from back to front and up with both arms slightly bent at the same time, jump forward and up in the air, and fully spread your body. Key points: Kick the ground quickly and powerfully, coordinate the leg pedal and hand swing, fully expand the body in the air, and emphasize the instant kicking action of the forefoot before leaving the ground.

Landing cushioning: Tuck your abdomen and raise your legs, stretch your calves forward, swing your arms back vigorously, and bend your knees to cushion on the ground. Key points: Grasp the timing of the calf extension, bend the leg and extend the arm back, and go forward and not backward after landing.

Practice method: The most direct factor of standing long jump is physical fitness, the first consideration is to improve physical fitness, standing long jump needs the strength of the legs, so you can do more strength training of the lower limbs, such as frog jump, squat, weight-bearing (light weight) half squat jump. Or simply jump more than you can do.

These all help to improve leg strength. Leg strength is the foundation of the standing long jump, so if the strength goes up, the standing long jump performance will naturally improve. Determine the technical essentials of the long jump, and the legs are about the same width as the shoulders before the jump, or slightly wider than the shoulders.

Half squatting pre-swing, the angle between the thighs and the calves is about 90 degrees, and the angle of jumping out of the ground is about 25 degrees to 30 degrees. While pushing your legs up, swing your arms forward and upwards to drive your body. When you're about to land, push your legs as far forward as you can to get more distance.

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Muscle in one point? It's unnecessary.

It requires the lower limbs and hips.

The muscles are coordinated with rapid exertion and work with the swing of the upper limbs, so it also requires a certain dexterity.

Factors influencing grades.

l) The strength factor.

Especially to the ability of the lower limb muscles to burst into force, but also to the ankle joint.

The power of the country puts forward high requirements. Standing long jump.

The final point of force is on the forefoot and even on the toes, which require considerable intensity in the plantar flexion of the ankle joint.

2) The ability to coordinate exertion.

Refers to the ability of the pelvic muscles to coordinate exertion with the muscles of the lower limbs, including the ankle joint. The sign of correct coordination is that the hip, knee, and ankle joints can be pushed straight quickly and powerfully, and the upper limbs can make coordinated swings, playing the role of belt, collar, and lifting.

3) The swinging effect of the arm.

The standing long jump must swing with a straight arm, and the larger the swing, the stronger the belt, collar, lift, and pull movements. Please pay attention to the observation that those who bend their arms and swing will inevitably cause waves in the upper body, which will affect the distance of the jump.

4) Conversion of energy.

From the standing state to the squatting state, the potential energy is converted into kinetic energy, which is equivalent to a certain run-up, so that the initial velocity can be increased more effectively and the distance of the long jump can be increased. Oh.

When standing in the long jump, you want to stretch your legs as far forward as possible. When it's time to jump, the body should be leaned forward as far as possible to land on the front leg to reach the limit.

Before you jump, make sure to jump a little higher, and when you jump into the air, shift your weight back a little bit, and then stretch your feet forward a little bit, so that your legs can move forward, and with the inertial speed at which you jump, you can jump very far.

Standing in the long jump, let the legs stretch forward, which also requires mastering certain skills, and there are also some standardized movements when jumping long.

The following points should be paid attention to when setting the long jump:

Pedal pendulum combinedStanding long jump jump, in fact, is the full force of two forces: one is the power of the leg to push the ground, the other is the power of the arm swing, the combined force of these two forces we call the combination of the swing, the leg kick the ground at the same time, the two arms should quickly swing from back down to front and upward, and stop sharply above the front.

When jumping, you should pay attention to the body to have a certain amountTake-off heightto prepare for the next step of taking off and landing.

After taking off, the body should be fully extended;

Finally, there is the landingWhen you land, you should do the abdominal and leg lifting。Landing is also very importantThe following exercises can be used

1. The abdominal and leg raises need to have a foundation of waist and abdominal muscle strength. Usually practice more exercises to increase the waist and abdominal muscles (core strength), such as sit-ups, hanging leg raises, two-head ups, prone back arch, etc.;

2. When practicing standing long jump, increase the height of the jump, that is, increase the angle of the jump, so that you can have more time to do the belly and leg lifts;

3. When practicing standing long jump, put a skipping rope in front of the farthest place you usually jump 10 cm, and when you land, lift your legs hard and jump over the skipping rope, at this time your body may retreat, it doesn't matter, do more exercises will be successful;

4. When standing long jump landing, you should land with your heels first - in this way, the same body will retreat, practice more, and the upper body will be fast, and it will be successful.

Far Jump Doesn't Mean Strong Long jump is skillful.

The important thing is the distance, don't deliberately stretch your legs forward, this may be related to the amplitude and time of your jump, try to increase the height of the jump.

Give yourself a small goal, such as placing one of your shoes next to you, and tell yourself that your whole foot will exceed the shoe. As if you were crossing a stream, the calves actively swing forward, paying attention to the upper limb control balance.

Don't be afraid of falling, reach out with all your might, and relax a little.

Teach you how to set the distance of the long jump, increase the time in the air, and straighten your calves as much as possible!

When jumping out, swing your hands forward with your body, and when you land, you can start to close your legs while paddling backwards, and it will be more natural when you land.

Standing long jump leg closing technique: when landing, the calf stretches forward forcefully, and then bends the knee while pushing the knee forward and the heel touches the ground!

Stand the key point of the long jump: before jumping, the legs are slightly parted, the knees are slightly bent, the body is leaned forward, and then the arms are naturally pre-swinged back and forth twice, when jumping, the two feet are quickly kicked to the ground with the forefoot, and at the same time, the two arms are swinging strongly from both sides to the front and up, so that the body rises forward and up. After passing the highest point, bend the knees, tuck the abdomen, stretch the calves forward, swing the arms from top to bottom and backwards, and when you land, stretch the calves forward as far as possible!

Heels to the ground, bend the knees at the same time, knees push forward, there is a feeling of kneeling forward and down, quickly transition to the forefoot, the upper body leans forward.

Raise your knees as high as you can when jumping.

Hello dear, standing long jump and closing legs, this action needs to be jumped up, lift your feet up into a squatting posture, so that you can land smoothly. At the same time, the body should be tilted forward, and the hand must be placed in front after landing, if the hand touches the back, the distance of the hand is calculated, and we stand the long jump This action after the bridge slides is tilted forward, and the hand is also in front, and the jump in the back is not far. At the same time, you can practice frog jumping after running, which also has a very good effect on holding the standing long jump.

Therefore, it is still necessary to master the skills, so as to avoid repetitive training, but not a good result.