Ask for the guidance of sports masters to stand up for the long jump.

Weight is only one aspect of the long jump, but mastering the right technique is the key, coupled with a strong explosive ability. If the action is in place, the force of the whole body will be combined to be far. The swing arm of the upper limbs is very important, plus the force of the lower limbs, the jump can not be too high, otherwise you can only see the height, not far, and can not be too flat, about 45 ° angle force to jump, practice diligently, feel the cooperation of the lower upper limbs and the lower limbs, I believe there will be progress.

The main thing about the long jump is the strength of your calf flexor muscles and the strength of the ankle joint, followed by the strength of the quadriceps, and the technical movements of the long jump must be coordinated.

For the strength of the ankle joint, you can stand on one foot and buckle the other foot on the calf of the supporting leg, find a 5 cm stone step to exercise, head up, 60-100 reps on each leg, alternately, 2 sets a day.

Jumping steps, this is looking for the feeling of long jump and the feeling of swinging arms.

Frog jumping exercises, 20 meters of the field back and forth 4 sets. 2 times a week.

First of all, you should pay attention to the rhythm of the standing long jump, which is the posture, which may improve your performance.

Secondly, you need to do more leg muscle exercises, such as continuous jumps and squats, which may be longer, but they will definitely have an effect.

To practice leg strength, the easiest thing is to jump on the stairs, practice both feet, one foot, and grow very fast, but you have to persevere!

Very high I m 55kg standing best rice7 is easy.

The key is to practice a lot, or it doesn't work if you don't have a good physique.

The assessment criteria for the long jump are as follows:

College Boys: Meter to Meter is Excellent, Meter to Meter is Good, Meter to Meter is Pass, Meter to Meter is Fail;

College Girls: Rice to Meter is excellent, Meter to Meter is good, Meter to Meter is pass, Tuanshi Meter to Meter is Fail.

The rules for college students to jump twice are to get the best result. In the long jump process, be careful not to step on the line, the action is standardized, and you can jump farther with accurate force.

Physical test standing long jump skills:

First, the pre-pendulum. Brigade fighting.

The feet are open left and right, shoulder-width apart, swing the arms back and forth, when swinging forward, the legs are straight, when swinging back, bend the knees to lower the center of gravity (the angle between the thigh and the calf is about 90 degrees), the upper body is slightly forward, and the hands are swinging back as much as possible (straight legs in the front swing, and bent legs in the back). In general, pre-swing 1-2 times.

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.

Second, take off and take off.

Push the ground quickly and hard with both feet, and at the same time swing your arms slightly bent from back to front and upward, jump forward and upward in the air, and fully spread your body. After the jump, when the body is at the highest point, tuck the abdomen, and try to get the thighs as close to the upper body as possible.

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 instantaneous kicking action of the forefoot before the collapse of the limb from the ground.

3. Landing buffer.

Tuck your abdomen and raise your legs, stretch your calves forward, swing your arms back vigorously, and bend your knees to cushion the land.

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.

Fourth, cooperate with breathing.

It is important to swing the arms and breath reasonably during the standing long jump, and when the arms are relaxed and slowly swing from the bottom to the head, then inhale easily, and then exhale from the top to the sides and behind the arms.

When you want to jump, the arms are quickly swung from the bottom to the top of the head, and then you take a quick and deep breath and swing to the sides and back, the movement is just as fast, but this is not exhalation, but breath-holding.

This provides maximum energy for the muscles before they take off and enhances the instantaneous explosiveness of the muscles when they take off.

Technical essentials of standing long jump:

1. Pre-swing: open the feet left and right, the same width as the shoulders, swing the arms back and forth, when swinging forward, the legs are straight, when swinging back, bend the knees to lower the center of gravity, lean the upper body slightly forward, and swing the hands back as much as possible.

2. Take off and take off: kick the ground quickly and hard with both feet, and swing from back to front and top with both arms slightly bent, jump forward and upward in the air, and fully extend the body.

3. Landing cushion: Tuck the abdomen and raise the legs, stretch the calves forward, swing the arms back vigorously at the same time, and bend the knees to the landing cushion.

The following points should be taken into account when standing 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.

Pictured: Turn left|Turn right.

First of all, stand with two feet and shoulder widths; Secondly, pay attention to the strength of the waist, arms and legs.

Master two points: 1. Group training: frog jumping, weighted frog jumping, vertical jumping, touching the height of both feet, and supine leg presses; 2. Skills:

Open your feet, bend your legs and swing your hands back and forth, shift your center of gravity from your heels to the soles of your front feet and jump with your hands, take off high, tuck your legs forward, swing your hands back, consciously stop in the air, land your heels first, and press your upper body forward. Hope it helps.

1. Standing long jump is not just a matter of leg force. He needs his waist, abdomen, and arms to pull up to pull the jump together.

2. The process of jumping is completed from the three actions of jumping, abdominal and leg tugging, and leg extension.

You say that you don't use strength in your legs, but in fact, not only do you not have enough strength in your lower limbs, but you also estimate that your waist and abdomen strength is not enough, and your arms don't use strength. How do you practice?

1. Start with the simplest squat jump. Feet shoulder-width apart. Then add the arms to swing upwards to drive the body to jump upwards. After jumping, tuck your legs and abdomen, and repeat the exercise.

2. The oldest method - frog jumping. But instead of a squat frog jump, it's a half-crouch frog jump. Be careful to jump continuously, without stopping in between. Jump the distance yourself, don't rush it. Generally around 20-30 meters.

3. The dumbest way, but the most practical way - jumping steps or stairs. At first, you'll feel intimidating, but once you jump on it, you'll find that it's not that hard. It's best to wear leggings when jumping and be careful of scratching your calves.

4. During the after-school break, you can use the simple action of tiptoe pad to enhance the toughness and strength of the ankle joint.

I'll introduce you to these four methods first, as long as you keep training, I can be sure that your grades will definitely go up. Here's how to jump down:

1. Prepare your feet shoulder-width apart, or slightly wider. Generally, after the arm swings twice, the third jump. It is also known as "one swing, two squats, and three jumps".

Notice that the arm swings upwards during the first swing. The second back swing, the third upper swing of the jump, thus driving the body to complete the jump.

2. Look forward with your eyes, and the force of the arm swinging upwards at the moment of jumping should be the greatest. In order to drive the body to jump forward, and at the same time take the initiative to tuck the abdomen and legs. Boldly stretch your feet forward and lean forward at the same time. Be careful not to put your body weight back, so that the arms are easy to support back.

Personally, I recommend that you master the specific technical movements first, and then combine them with the training methods I have given you, and test them together. Of course, there is nothing opportunistic about sports that requires hard training. Come on, I wish you good results, and I hope my method will work for you.

I'm about to take the exam, and I can't jump to 180!! Crazy.

Doing frog jumping and touching the rebound can have some effect in a short period of time.