How to Exercise Whole Body Muscles There are also 3 levels of frog jumping

Exercise the muscles in any part of the body; It's all about the right way to exercise; and cumulative effects; Difficulty in muscle exercises; disappears quickly; Different methods have different effects; It lies in persistence and hope.

1. Explosive training:

The main method of training is to carry out medium-weight weight-bearing exercises, such as weight-bearing calf raises, weight-bearing barbell jumps, weight-bearing lunges, etc.; While developing rapid strength, perform weight-bearing exercises with large weights to increase muscle strength. The main exercises include squats with heavy weights, etc., and should be combined with running and relaxation exercises.

The weight can be determined according to your actual situation, especially the barbell, it is best to carry out it under protection or supervision, which is safer.

2. Bounce training:

The development of fast strength and jumping ability can effectively develop the ability to bounce, and the main exercises are:

1. General jumping exercises: one-foot jump, stride jump, split leg jump, frog jump, straight leg jump, etc.

2. Jumping obstacle exercises: jumping obstacles, jumping depth (i.e., jumping-jumping exercises, the effect is very significant, simple and easy), touch height exercises, etc.

3. Lumbar and abdominal muscle training: sit-ups, sit-ups, weight-bearing sit-ups, weight-bearing sit-ups, etc., to improve the strength of the lumbar and abdominal muscles.

1.Emphasis should be placed on the development of speed forces. Specific methods: On the one hand, strength exercises should be carried out (such as: squatting barbells, squatting in sand vests, etc.). On the other hand, it is necessary to carry out some jumping exercises (such as: one-legged jump, frog jump, stride jump, squat jump, etc.).

2.Strength and endurance should be enhanced. Specific methods include: multi-level jumps, continuous squat jumps with or without weights, and half-squat jumps.

3.Attention should be paid to the training of coordination ability, and the ability to swing and swing can be enhanced. Specific methods: on the one hand, moderate flexibility and coordination exercises should be carried out; On the other hand, do some auxiliary exercises that can improve the ability to tucked and swing the legs.

4.It is necessary to explore the optimal proportional relationship of each long jump that suits the individual's technical characteristics.

Use the powerful leg as the starting leg of the third jump, and fully exploit the potential of the third jump (the third jump has the lowest center of gravity when landing, and has the longest flight time and maximum speed, and most of the jumps are performed with the powerful leg, so the potential can be tapped is the greatest).

5.The control of the first jump should be strengthened, so as to grasp the rhythm of the three jumps (the first jump has a greater impact on the rhythm of the three jumps).

It is necessary to find ways to increase the time spent in the air, and then consciously cultivate the ability to relax in the air.

The "down-pedal" landing method is adopted, and the advantages of "whipping type" are used to reduce the braking of landing.

This still depends on the feeling, and when I took the exam last year, I just jumped every day to find the feeling.

Frog jumping has something to do with your natural jumping, but it is difficult to improve in the short term, find your own feeling every day, pay attention to the action In addition, running 200 meters is skillful, you use %90 of your fastest speed when you run the first 100 meters, and you will rush to the bottom at full speed with 100 meters left, if you don't run like this, you will try it tomorrow. If possible, practice weighted squats + 30 meters of full speed running, 2 times a week, this auxiliary exercise is very important, directly improve explosiveness. If you don't have that, you run uphill and downhill to improve your stride and cadence.

Take your classmates and ride on you, do weighted squats, do 4-6 sets of 5 each, but you have to hold on to the wall and run 30 meters quickly as soon as you are done. After exercising, you should relax, eat better at home, and eat more.

Start by doing lower limb jumping exercises, and then exercise to take off.

I guess it's a game.