The long jump is not good, and it is useless to read the skills on the Internet!

There are still fifteen days to go, and there are only technical improvements.

You feel right, any sports preparation activity is sufficient, and your performance will improve accordingly.

The following points should be paid attention to when setting 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 height

Get ready 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.

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Satisfied, thank you.

The performance of the long jump is determined by two factors:

1. Usual training.

2. Play on the spot.

Usual training: Usual training is more important than on-the-spot play, so pay attention to it, and the main training points are bounce ability and explosiveness.

Bounce ability: touch height in situ, play basketball, skipping rope, etc., and exercise every day to achieve the effect of improvement.

Explosiveness: Duck steps, frog jumps, sprinting, etc., are also practiced every day, which can greatly increase muscle strength and enhance explosiveness.

Impromptu play (technique):

1. Warm-up: For the technical event such as the standing long jump, you must warm up and move the joints.

If you don't warm up for the standing long jump, it is easy to cause muscle damage due to the instantaneous explosion.

2. Clothing: shoes, basketball shoes designed for bouncing are the best, and pants should be worn with sweatpants to reduce the constraints of the body.

3. Swing arm: When squatting, swing to the back of the body, and when jumping, throw it diagonally to the front of the body.

Precautions: Small jump: It is the so-called habitual light jump before the jump, and restrain yourself as much as possible, because once there is a small jump, the result will be invalid.

To increase the explosiveness of your leg muscles, common methods include weighted squats and frog jumps. However, combined with your short time, it is recommended that you jog for 20 minutes every day to improve the exercise of various body functions.

It would be better to look farther away.

It's okay, full marks, there should only be two points deducted.

The long jump tips are as follows:

1. Press the eight feet and stand in a straight position. Then use the foretoes as a support point, and the feet follow to the sides to separate the legs in a parallel position.

2. When the arm is relaxed, swing from the bottom to the head, and then inhale easily. Then exhale from the top of your arms to the sides and behind you.

3. Before jumping, the arms are quickly swung from the bottom to the head, and then take a quick and deep breath, and then swing to the back of the sides with the hem, and the action should be fast.

Fourth, the center of gravity of the body is moved forward, the upper body is leaned forward, and as the arms are bent into a semi-squat position, the root of the foot is lifted, and the ground is grasped with the ball of the forefoot. Control your body balance and shift your center of gravity forward.

5. When jumping, use the forefoot to kick the ground quickly. At the same time, the arms swing strongly from the back of the sides to the front and upward, so that the body rises forward and upward.

6. When practicing the long jump, try to choose a flat and not too hard ground for practice, such as land, floor, sand pit, etc., and the practice of the long jump must swing with a straight arm, the larger the swing, the stronger the lifting action.

Benefits of Long Jump:

1. Refresh the spirit, exercise can make us more energetic, and the long jump is the best "antidote" to solve troubles.

2. Bodybuilding, improve insulin resistance, exercise can help us to be fit, insisting on the correct long jump can also make us more fit, walking for 1 hour a day with an agile and lively pace can reduce the occurrence of type 2 diabetes by half.

3. Promote myocardial perfusion and reduce the risk of stroke in men, exercise prescription depends on the patient's personal state, sports include jogging, walking, stretching, table tennis, miniature tennis, outing, skiing, etc., mainly aerobic exercise.

The long jump is an athletics event that requires a combination of strength, speed and technique. I also had systematic training for the long jump when I was in junior high school, and here are some of the basic methods of the long jump that I have summarized based on my own experience:

Start: At the start, keep your feet shoulder-width apart and your hands hanging down naturally. To start, take a deep breath, then bend your knees and run forward at a certain speed, swinging your hands back naturally in preparation for the jump.

Take-off: When jumping, land on your toes first, and then quickly push forward with your heels. At the same time, the upper body should be leaned forward and the arms stretched forward to maintain the balance of the body.

Landing: When landing, land on your toes first, then quickly follow with your heels, while swinging your arms down to keep your body balanced and stable.

Gliding: After landing, make a quick gliding motion, that is, push forward with your heels and stretch your arms forward to keep your body balanced and stable.

Posture: In the process of long jump, we should pay attention to maintaining the posture of the body and try to keep the balance and stability of the body. At the same time, keep your head in a normal position and be careful not to look down or lean back.

Training bench skating: If you want to jump farther, you need to do targeted training. Strength, speed, agility and other aspects can be trained to improve the performance of the long jump.

The above is the basic method of long jump, which requires continuous practice and mastery to be able to jump better.

In the first step, spread your feet about shoulder-width apart, lean your upper body slightly forward, and grasp the ground with your forefeet and toes.

In the second step, the arms are naturally swinged back and forth, and the feet are bent and extended in harmony. When the arms swing vigorously from the back to the front and upward, the feet quickly push the ground, fully push the hips and knees, and jump forward with the ankle joints, so that the body forms a diagonal line in the air.

Step 3, then tuck your abdomen, bend your knees, stretch your calves forward, and swing your arms back from top to bottom.

In the fourth step, the heel hits the ground first, and after landing, the knee is bent to cushion, and the upper body remains leaning forward.

Expand your knowledge: Long jump, also known as"Rapid long jump"It is a track and field sport in which you run in a straight line on the runway, jump with one foot in the air during the Yukama Run, and finally drop both feet into the bunker. In the competition, the distance of the jump determines the ranking.

Long jumping was originally a life skill for humans to hunt for food and escape from wild beasts, and later became a tool and means for selecting and training soldiers. In the ancient Greek Olympic Games, the long jump was already one of the events. In modern times, the long jump was included in competitions in the United Kingdom.

In 1896, the men's long jump was established as an official event at the Athens Olympics. In 1935, American athlete Jesse Owens broke the 8-meter barrier with a meter score. In 1948, the women's long jump was included in the London Olympics.

The highest organization of the world long jump is World Athletics, which was established in 1912, and the main responsibility of the federation is to carry out athletics around the world, to develop the timing method of track and field competitions, and to set the standard of world records.