Standing long jump, how can you jump far 10

Practice a lot, when I took the high school entrance examination, I took the standing long jump, the main thing is to have the correct posture, your teacher should teach you the posture, you first practice your posture correctly, you don't need to jump long jump at the beginning, practice the posture. Once you're in the right position, try to push yourself hard to see how far you can jump. If you can't improve, you should train your leg muscles, such as step exercises, or squatting dozens of times, stick to a certain amount every day, your legs may not be able to stand it at first, but after a while, the long jump should be able to improve.

Also, mentality is also very important, many people can't jump far away not because of physical reasons, but because they can't let go or something, don't think too much, you usually have practice, you usually have to beat your heart. I don't know why you're asking this question, I tried my best to help you, I hope it helps you. Of course, if someone has a better way, I'll wait and see, after all, I don't know the specialty, hehe.

It means that your jumping ability is not very good, or it may be that the essentials of the work are wrong, I suggest that you consult your physical education teacher, because I can't see you jumping, and I don't know that your problem appears in **, which can guide you specifically.

...I think it's very good to jump, I'm 170, and it's not hard to jump to 220, you may not have enough explosiveness, practice 100 meters, and that's how I practiced.

The tips for standing the long jump are as follows:

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

2. Take off and take off.

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, the leg pedal and hand swing should be coordinated, the air exhibition body should be model and sufficient, and Laye emphasizes the instant kicking action of the forefoot before leaving the ground. When jumping, kick the ground with the forefeet and swing your arms from the back of the sides to the front and upwards to lift your body forward and up.

3. Landing buffer.

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.

The auxiliary exercises for standing long jump are as follows:

1. Jump-up: Bend your knees on the spot and start jumping, do straight-leg push-ups in the air, fully open your hips, make a back arch action, and bend your knees to cushion when you land.

2. One-legged jumping forward exercise: generally use the method of left (right) to right (left) to practice, the distance is controlled at about 25-30 meters, and 3-4 groups are completed.

3. Abdominal jumping exercises: start jumping upright in place, bend your legs and hold your knees in the air or high-five your hands in front of your legs, and be sure to bend your knees to cushion when you land. Crossing a certain altitude and distance or a certain distance and height.

4. Frog jumping exercises are exercises to develop the strength of the thigh muscles and hip joints.

Here's how to stand the long jump:

1. Pre-pendulum.

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

2. 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. Note: Grasp the timing of the calf extension, bend the leg forward and swing the arm back, and go forward and not backward after landing.

3. Breathing method.

When it is time to jump, the arms are quickly bent up to the head from the leaky bend, and now the quick and deep breath is followed by the hem to the back of the sides, the movement is just as fast, but at this time it is not a fuzzing and bumping, but holding the breath. This provides maximum energy for the muscles before they take off, and enhances the instantaneous explosive power of the muscles when they take off.

Benefits of Long Jump:

1. Rejuvenate your spirits.

The best antidote to your worries is exercise, and when you are troubled, use your muscles more and use your brain less, and the results will surprise you. No one can do an intense workout at the gym or in a mountain climb and still be haunted by the unpleasant things that just happened. No matter who you are, sports can lift your spirits.

2. Promote myocardial perfusion.

Kyoto University in Japan used group exercise for 67 patients with myocardial infarction, angina, cardiac surgery, and risk factors for coronary heart disease who have health insurance**, and the exercise prescription depends on the patient's individual condition, and the exercise programs include jogging, walking, stretching, table tennis, miniature tennis, outing, skiing, etc., mainly aerobic exercise.