How to practice the long jump and sitting body precursor?

The seat is to insist on pulling the ligaments every day, and run first to warm up the body (no.

However, it is easy to get hurt), and then put one leg on the altar and press it slowly.

Maintain the maximum depth for 20 seconds, and then stand upright with your legs to touch the surface of your feet and the ground, also insist on 20 seconds, just practice for a few more days, the important thing is to persevere, one.

If it hurts, you won't practice, and it will definitely not work.

The important thing in the standing long jump is the coordination of the arm and the jump, and the second is the ankle.

The strength should be good (you can do more calf raises), and the third is to jump up and retract.

Abdomen, calves swing forward, and finally pay attention to the angle of the jump, 40-45 degrees.

The best thing is to practice more to find the feeling.

Satisfied, thank you.

Seated body prodromal practice method:

1) Standing forward bending: Stand with your legs together, straighten your knees, bend your upper body forward, touch the ground with your palms, keep your upper body and legs as close as possible, and do it again after restoring your posture (you can also do it with both hands on the back of your calves).

2) Horizontal fork: Hold the ground with both hands in front of the body, spread the legs left and right in a straight line, and lie prone or sideways with the upper body.

3) Forward kicking: Stand upright, raise your arms flat, take a small step forward with your left foot, stretch your right leg and straighten your foot, lift your leg lightly, kick your leg upwards quickly and powerfully, the height should be high, and your leg should be stable. Alternate exercises with both legs (difficult exercises – guess the flying feet of Hu Teng).

4) Jumping in place and bending forward: the legs are separated, the knees are bent, the arms are swinged back, into a semi-squatting position, jumping vertically upwards, and at the same time, the legs and legs are kicked forward to the body, the upper body is bent forward, and the arms are stretched forward to touch the feet (this action is similar to "two ends up").

**, practice martial arts. Give it points.

Forward bending technique: It's as simple as using your head as close to your knees as possible.

Sit on the ground with your legs together and straight, and your arms stretched forward.

Companions or coaches can use their hands to repeatedly press the practitioner's shoulders and back to help them exert force to achieve the purpose of stretching.

Exercises for waist flexibility.

1) Forward bend waist: mainly used to practice the ability and flexibility of the waist to move forward, specific methods: stand side by side, legs up, knees clamped, hands with ten fingers crossed, hips straightened, palms up.

Then the upper body is hyperelastic, the waist is leaned forward, the palms of the hands are as close to the ground as possible downward, the knees are straight, the hips are flexed, and the lower back is fully extended. Bend your elbows from the sides of your feet and hold your heels tightly, so that your chest is close to your legs and fully stretch your lower back. Hold on for a certain amount of time before relaxing and standing up.

You can also turn your waist to the left and right sides when your hands touch the ground, and touch the ground on the outside of your feet with the palms of your hands to increase the flexibility of turning left and right when your waist is extended.

Key points of action: Stand with your legs upright at your knees, bend your chest and waist, fully stretch your lower back, and keep your chest and legs together.

2) Backward waist throw: It is mainly used to practice the flexibility of the waist to move backwards. How to do it: Stand side by side, with one leg supported and the other leg straight back up.

Swing, at the same time, the arms are straightened, and the body is bent backward to do the backward swing vibration, so that the lower back is fully compressed, and the front of the lumbar spine is fully extended

Action points: the back swing leg and the upper body flexion oscillation at the same time; Support the legs, knees straighten, bend the head and arms back to do a coordinated back swing power assist action, 3) Lumbar rotation ** is mainly used to practice the left and right rotation amplitude of the waist. specific play; The feet are slightly wider than the shoulders, and the arms are naturally hanging down to the hip joint.

The axis body leans forward, and then takes the waist as the axis, so that the upper body rotates clockwise or counterclockwise from front to right, up and then to left; At the same time, the arms follow the upper body.

Circling motions clockwise or counterclockwise to increase the amplitude and strength of the waist rotation

Action points: try to increase the amplitude of the ring, from slow to fast, so that the lumbar joint can be fully moved and extended.

3 Passive forms of training.

1) The main exercises for the legs and hips mostly use various forms of leg movers to hold their feet tightly, and do forward lifts, side moves, back moves and other help stretching movements, which can also be adopted.

Use various forms of pressing and stepping methods. For example, when performing horizontal or vertical fork exercises, peers or coaches can use the method of stepping on the shoulders and backs of the practitioner to help them exert force to achieve the purpose of stretching.

2) The passive practice method of the waist is mainly to use the bridging method. A companion or coach holds or steps on the practitioner's feet with their own feet and holds the practitioner's arms with both hands.

Or both shoulders, force the old fingers to make the back of the practitioner's shoulders as close to the heels as possible, so that the practitioner's lumbar joints can be fully stretched and contracted, and the flexibility of the waist is enhanced.