The standing long jump uses those muscles in the body

It requires the lower limbs and hips.

The muscles are coordinated with rapid exertion and work with the swing of the upper limbs, so it also requires a certain dexterity.

Factors influencing grades.

l) The strength factor.

Especially to the ability of the lower limb muscles to burst into force, but also to the ankle joint.

The power of the country puts forward high requirements. Standing long jump.

The final point of force is on the forefoot and even on the toes, which require considerable intensity in the plantar flexion of the ankle joint.

2) The ability to coordinate exertion.

Refers to the ability of the pelvic muscles to coordinate exertion with the muscles of the lower limbs, including the ankle joint. The sign of correct coordination is that the hip, knee, and ankle joints can be pushed straight quickly and powerfully, and the upper limbs can make coordinated swings, playing the role of belt, collar, and lifting.

3) The swinging effect of the arm.

The standing long jump must swing with a straight arm, and the larger the swing, the stronger the belt, collar, lift, and pull movements. Please pay attention to the observation that those who bend their arms and swing will inevitably cause waves in the upper body, which will affect the distance of the jump.

4) Conversion of energy.

From the standing state to the squatting state, the potential energy is converted into kinetic energy, which is equivalent to a certain run-up, so that the initial velocity can be increased more effectively and the distance of the long jump can be increased. Oh.

The standing long jump mainly relies on the coordination and rapid exertion of the lower limbs and hip muscles, and at the same time cooperates with the swing of the upper limbs. The movement of these muscles can be divided into the following steps:

Pre-swing: Stand naturally with your feet left and right, shoulder-width apart. Then swing your hands forward, keeping your legs straight as if they were in a state of disturbance.

Jump: Swing your hands back quickly and push your legs the ground at the same time.

Aerial Display: Kick the ground quickly and hard with both feet, and swing your arms slightly from back to front and upward, jump forward and upward, and fully spread your body.

Landing cushioning: When landing on the ground, bend your legs slightly and bend your knees to cushion, while swinging your arms back vigorously and landing your body in the bunker.

Tuck your legs and raise your legs: Stretch your legs forward and swing your arms back vigorously to drive your body to lift your legs upwards.

Relaxation Stretch: Relax your arms, straighten your legs, and gradually return your body to its original position.

During the whole process, the muscles of the lower limbs and hips are always in a state of forced contraction, and the swing of the upper limbs plays a key role. Through the coordinated exertion of these muscles, the jump height and distance of the standing long jump can be improved.

The standing long jump mainly involves the following muscle movements:

Leg muscles: These include knee extensors, hip flexors, and tibialis anterior muscles, which provide the amount of force and speed needed to jump.

Gluteal muscles: The gluteus maximus is one of the most important muscles in the standing jump, which helps to convert energy into upward force and provides stability to the body.

Abs and back muscles: These muscles keep your core balanced in order to control your body's posture in the air and stability when landing.

In physical education training, the standing long jump is the simplest and most effective means to test the explosiveness of the lower limbs and the coordination of the whole body. In physical education, the complete standing long jump technique consists of four parts: pre-swing, take-off, take-off and landing. Through teaching practice, I have continuously improved my training methods and received good results.

Now let's talk about the teaching method of standing long jump. Master the essentials of movement technique 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. Jump into the air:

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. 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 instant kicking action of the forefoot before leaving the ground.

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 forward and extend the arm back, and go forward and not backward after landing. Auxiliary exercises for standing long jump Push-up jump: bend your knees on the spot and start jumping, do a straight-leg push-up in the air, fully open your hips, make a back arch movement, and bend your knees to cushion when you land.

Single-legged jump 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 sets are completed. Abdominal Jump Exercises:

Start jumping upright in place, bend your legs and knees in the air or clapped 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. Individual counseling to correct the existence of wrong movements and uncoordinated pre-arrangement.

Solution: Repeatedly do the movement of swinging the straight leg forward and bending the knee backward, from slow to fast. The upper body leans forward too much, the knee joint does not bend, and the center of gravity cannot be lowered, forming a bowing action.

Solution: Do knee bend movements, look down with your eyes, and your vertical gaze does not exceed the toes, so you can see without your eyes when you are proficient. Soaring too high or too low.

Solution: It is very effective to use a marker line at a certain height or distance to correct this kind of error. Leg tucking is too slow or inadequate.

Solution: Do the exercise of belly knuckle jump repeatedly, pay attention to the thighs to the chest instead of the calves to the buttocks, and the high-five action should be timely. The landing is unstable, and there is a large difference in the landing area of the legs.

Solution: Do more close-range jumping and landing movements, and the swing of the arms should be coordinated. Set up markers on the ground, and actively and consciously step on the markers with both feet.

First of all, it is necessary to strengthen the strength of the thighs, as well as the strength of the waist and abdominal muscles! Again, it's all about having the right moves! Prepare for the activity before jumping, and follow the essentials in the textbook when jumping.

First of all, the bend body and throw both arms back at the same time, look ahead, then land on the ground with the forefoot of the front foot forcefully, lean forward quickly and moderately with the upper body, and throw the arms forward and upward at the same time, followed by a period of vacant time, and then land on the ground with both feet, and the body is balanced. It is best to do it several times according to the essentials, don't use too much force for the first time, and slowly increase the force later, here is mainly the strength of the legs and feet, and you can move your head before jumping, turn your head, and moderately relax the tense nerves, which is conducive to the work of the cerebellum and maintains your body balance, so that you are not easy to fall on your heels after landing on the ground.

The main muscles in the standing long jump are the lower limb muscles, and the flexion muscles are the iliopsoas muscles.

Rectus femora, pubis, sartorius muscle, tensor latissimus muscle. The muscles that are extended: gluteus maximus, semitendinosus, semimembranosus, and biceps femoris.

Adductor magnus, gluteus medius, gluteus minimus.

Standing long jump is an athletic event that develops the explosive power and bouncing power of the lower limbs. It requires the lower limbs and hips.

The muscles are coordinated and exert quickly, and they are coordinated with the swing of the upper limbs, so the middle and vertical spine also require a certain dexterity.

In addition to muscle factors, the factors that affect the long jump include the ability to coordinate force, the swing of the arm, and the conversion of energy.

Standing long jump, upper limbs, lower limbs and trunk, anterior and posterior side muscles are involved in the movement, in the state of compound body flexion before takeoff, the muscles are stretched immediately into muscle contractions to achieve maximum muscle strength, followed by only the opposite side of the muscle contraction of the muscle contraction, to achieve the state of the body to enter the flexion to delay the ground of the lower limbs.

Rectus muscles The shoulder muscles of the upper limbs of the gluteus maximus

The main back muscles, the rectus femoris muscles, the calf gastrocnemius muscles, the main posterior muscles, and in addition to the flexion state of the body, the anterior trousers are involved in the back of the thigh muscles--- biceps femoris, etc.