How can I practice stairs well!!! Newcomer .

Learn a lot, and ask questions if you don't understand.

The stairs are small but the spatial relationship is complex, the force is comprehensive, and the construction period is tight, so the newcomers start exercising from the stairs, which will not delay the progress of the project, which not only ensures the project but also exercises the newcomers.

Not exactly. Do whatever you want. I have time to study on my own.

Methods and suggestions for practicing bouncing power.

1. Bounce force is a comprehensive embodiment of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility.

So we can't think that just by increasing the bounce, we can jump all the time. You must insist on stretching the tendons, ligaments, and muscles of all parts of your body every day, expand the range of motion of your joints, and at the same time, do all kinds of complex gymnastics that are conducive to improving body coordination. Movements should be accurate, graceful, forceful, and relaxing.

2. Strength training is best arranged and coached by a physical training coach.

If you train on your own, it is best to do heavy strength training 2 to 4 times a week, and you must pay attention to safety when training to avoid accidental injuries. The so-called heavy strength training is the use of barbells to carry out exercises with large loads. There are three types of most typical and commonly used:

Squat with weights, raise the bell, snatch. In conclusion, the higher the score of these exercises, the better your bounce will be.

As for the weight, number of sets, reps, movement specifications, etc., the principle of each exercise is:

1. Heavy strength training should be done at least twice a week, no more than four times, to give the body time to recover excessively, but it should be carried out for a long time without interruption.

2. It is best to arrange the above three practice methods for each class.

3. Pay attention to the technical action specifications of large strength training, and do not mess around.

4. Small strength training refers to the use of various comprehensive training equipment and dumbbells for training. The weight is lighter, and the number of sets and reps is higher. The goal is to improve muscular endurance, thicken muscle fibers, and reduce fat, and small strength training can be practiced every day, but it is best not to do it at the same time as heavy strength training.

Whether it is a large strength or a small strength training, the time of a class should not be too long, and it is appropriate to spend between hours and 2 hours. There is strength and there is density.

3. Speed training is also an important aspect of improving bounce power.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your spirit of hardship. The so-called sprint requires you to rush forward at full speed after preparing for the event, rather than at medium speed.

Specific speed training is the same as high-strength training, and you don't have to practice it every day, just three hours a week. Special attention should also be paid to the use of small; Strength training is a way to strengthen the muscles in the back of the thighs.

Fourth, there are many special means of jumping exercises, such as skipping rope, jumping hurdles, touching the hoop, touching the upper edge of the small black frame, and even touching the upper edge of the rebound.

I have practiced, I think it is quite useful, buy sandbags, tie the feet, the heaviest 6 kilograms, but if you are young, do not practice too heavy, I am 14 years old, practice 5 kilograms, I mean a sandbag 5 kilograms, one for each foot, tie up and practice skipping rope, I take a day except for sleeping time, other times are carried, I hope you can also be so hard, with sandbags to run, jump, and so you practice for a long time, you will get used to it, and then after a period of time and then take it off, feel as light as a swallow, feet are very agile, flexible.

The most important thing is to endure hardship.

Jumping stairs with weights. Simple and straightforward. Cooperate with Shimorazin. It works better.

There are 4 groups of skipping rope every day, a group of 50 times, and the interruption is repeated, and the rest of the group for 1 2 minutes is very effective.

When I was a physical education student in high school, we were training to raise our legs with weights and squat with a barbell with a weight of 80-90 kg to improve the jump!

A word of advice.

If you haven't practiced before, do it little by little.

Otherwise, there will be consequences, as upstairs said, and you will be the next vasculitis patient.

1. You have to tell you that you are familiar with the knowledge of the hidden eggplant products you are selling, so that customers must answer their questions. 2. You have to imagine the questions that customers may ask, and then how to envy the answers that can best satisfy customers, 3. Dress and personal image must be like professionals.

Because you are a newcomer now, you are not clear about the features and benefits of the product, and you don't know the price. So now it is difficult to sell for the time being.

Anhui Busheng staircase factory, tell you the method, you can set the block to fill,

Define the components in the run.

Define the component inside the slab (select the stair slab when selecting the type).

Define the component inside the beam (select the stair beam when selecting the type).

Finally, define the components in the double-run staircase, and select the runs, plates, and beams as the components you just defined.

The projected area is automatically generated by the software.

In the definition of double-run stairs, combine the beams, stair slabs, and stairs you define, and if the slab staircase does not have a staircase, you should also set the staircase, and the length should be set to zero.

I have some tips summarized by some masters, I hope it can help you!

The roller skating mantra summed up by the Michael American League master.

In the streets and alleys, you can often see handsome guys and beauties sliding around leisurely on Migo roller skates, and even jumping, turning in the air and other actions, which is the most familiar extreme sports ——— roller skating.

Roller skating is commonly known as "drought", and roller skates on wheels are worn to glide on the ground to distinguish real ice. Roller skating can be divided into speed skating, figure skating, roller skating, roller skating, roller skating, "U" groove skating, obstacle skating, etc.

Roller skating is a whole-body sport that combines fitness, entertainment, competition, fun, skill, and leisure. Teenagers participate in roller skating, and they will be inspired and honed by falling and getting up. In fact, it is not only teenagers who like roller skating, many middle-aged people have also joined the ranks of roller skating people.

Roller skating can not only enhance the strength of the arms, legs, waist and abdominal muscles and the flexibility of various joints, but also have special effects on improving balance, and also improve and strengthen the function of the cardiovascular and cerebrovascular and respiratory systems.

Beginner skaters must be patient, be prepared before skating, be sure to wear protective gear, and do not drink water immediately after skating. At the beginning of the school, you must pay attention to cultivating the correct posture, keep the waist, knees and ankles bent when gliding, lower the center of gravity of the body, and squat down when the body loses balance.

The mantra summed up by the master: slip the body, bend to stabilize, the center of gravity is later, want to enter the side first, seek the right in the oblique, lean first and then kick, first kick and then fall, cross swing, three-point alignment.

Roller skating basic action jumping.

Before jumping, bend your knees, lower your center of gravity, straighten your knees instantly when you jump, pull your body up, and when your feet are off the ground, lift your knees as high as possible, the closer to your chest, the better. When falling, the feet are separated from each other, so that the center of gravity is more stable.

Go down the stairs. Divide the front slip down the ladder and the back slide down the ladder, never treat the stairs as stairs, be sure to slip over them like flat ground. Spread your feet back and forth, with your center of gravity in the middle of your feet. Forward slip is generally used.

When the third or fourth wheel hits the stairs, place the weight on the heels, between the feet. Remember, be sure to squat low and keep your feet back and forth apart.

Beginners start with the steps, the wider the ladder is better (don't be too exaggerated, pay attention to the speed of the step, otherwise you will get stuck.)

aSlip forward: accelerate to an appropriate speed, when you are almost up to the stairs, straighten up, do not lean forward or backward, and slide down the terrain. Squat slightly on your knees, spread your feet back and forth, tilt your toes at an angle of about 45 degrees to your heels, maintain a certain speed, relax your knees, and keep your feet apart.

At the same time, it is necessary to pay attention to the gentleness of the knee movements to avoid injury.

B Back slip: Generally speaking, the back slip is more stable than the front slip. Accelerate to an appropriate speed, turn into a backward slip when you are almost up the stairs, and slide down with your feet in a lunge one after the other.

The most important thing is to overcome the fear of it. The center of gravity should be on the back feet, the feet should be supported, do not deform as soon as you reach the posture of the foot of the stairs, no matter what happens, do not merge the feet, let alone go forward or backward.

You try keep, this software is very practical.