Bounce

Bounce training

Play jump

A, spring is whole body strength, movement speed, reaction speed, physical coordination, flexibility, flexibility, the integrated embodiment.

So we can't think that improve the bounce is all the baneling is ok. You must insist that every stretching his body of each place tendon, ligament, muscle joints, expand the range of activities, and at the same time, do all kinds of complicated is helpful to improve the physical coordination of gymnastics. Action should be accurate, grace, both powerful and relaxed.

Second, strength training by the best coach arrange physical training and coaching.

As training, best week 2 to 4 times of great strength training, training, we must pay special attention to safety, lest produce an accident harm. The so-called big strength training is to use the barbell big load of practice. The most typical have 3 kinds commonly: weight crouch a, lift the bell, snatch. In conclusion, this several practice achievement is taller, your spring is better.

As for each exercise of weight, the number of groups, frequency, action specifications such issues, principles are:

1, big strength training, at least twice a week, no more than four times, to give the body excess resume time, but should not discontinuous elder,.

2, the lesson best arrangement of the above mentioned three practice method.

3, should pay attention to big strength training technical movement specifications, must not fooling around.

4, little strength training means using various comprehensive training equipment and dumbbell etc for training. Light in weight, the number of groups and times more. The purpose of which is to improve muscle endurance, an enlarged muscle fiber, reduce adipose, little strength training can change the pattern practiced everyday, but had better not and great strength training simultaneously. No matter big or small strength training, power once class time don't delay too long, 1.5 hours to 2 hours advisable. Have strength have density.

Third, speed training is also raises an important aspect of spring.

Repeated sprint training still are necessary. 30 times, 50 times, perhaps 80 times, that is about to see your hardship spirit. So-called sprint, ask yourself in the preparation of activity sprinted forward blunt, not speed. Special speed training with great strength training, not the same, every Wednesday hours daily practice. We have to pay special attention to use small, Strength training method enhancement ham strengthens muscles.

Four, all kinds of specialized bounce practice means very much, such as rope skipping, jump &hurdle, touch the rim, and touched the little black box along, even touch on rebounds along.

Finally, I want to mention the nervous system and spring relationship. We already know speed, strength, balance, flexibility, flexibility these qualities in an instant comprehensive downward effect on the ground is produced spring, then what these qualities in an instant simultaneously outbreak? Is the motive and motorial system. That is to say, if you really want to high above all, you must try every possible means to make oneself motorial system to muscle in the body is the strongest impulse signal sent. This kind of strong stimulation forced muscles generate tremendous energy, fierce contraction severe constriction of muscles in turn prompted motorial system more sensitive, make more strong urge. Both promote each other, the more you jump high. However, this also is difficult in the difficulty, no strong motivation, motorial system is no super impulse, all the so-called scientific, modem, management and training methods and means is all useless talk. Finally, I wish you have a dream come true.

Another:

Congenital is very important, America's most famous longitudinal jump training plan, is expected to jump into longitudinal ability can improve 20 to 30 centimeters of above, exercise process is hard, the process must 15 weeks.

For every action items, if an action shall be three groups, group-versus-group rest no more than 2 minutes between, if completed, need to be done directly next project, remember not to rest!!

Step 1: crouch partly jump

1, begins, crouch partly to? Position, both hands before placing in,

2, jump up off the ground at least 20 to 25cm. (if you find it, then you can skip to 25-30cm). When in the air, your hands to go on the back. Landing, complete again.

Next, simply repeat the above steps!!!

Increased rapidly spring training tutorials 2

Second: carry on tiptoe (lift heel)

1. First of all, find a cascade or a book to legs, then only tiptoe laid on top, heel not touchdown or pad

2. Tiptoe carried to its highest position

3. Again slowly down, complete a.. feet complete, complete a group.

Increased rapidly spring training tutorials 3

Paragraph 3 steps:

1. Find a chair, put one foot put up, show 90 degrees

2. To jump to open, in the air change feet, in put on the chair,

3. Repeat 2, and the takeoff feet back into the chair, complete another jump.

Increased rapidly spring training tutorials 4

Fourth: longitudinal jump

1. Feet put straight, and shoulder are the same as wide, "lock your knees..."

2. Only use your legs jump, can bend your feet 腂, knees try not bending...

3. To the ground and then quickly takeoff, complete a...

This one is difficult, you can use your hands to help takeoff... Increased rapidly spring training tutorials 5

Item 5: tiptoe jump

1. Will tiptoe carried to the highest,

2. Use tiptoe quickly jumped when shall not exceed 1.5 or 2.5 cm leap exercise is necessary for the improvement of spring has certain help, because after all, this is a way of training strength. Besides, there are also some other methods.

The first method, it is the most effective, is also the most difficult, can let you in a short time improving bounce. Practice: dig a hole, probably about one meter deep. Your leg tie up 5 jins of sandbags and plunged into the pit. Try on the weights leaped from the pit. After half month, will pit is dug deep 20 cm, and weight increased 2 -- 3 jins, continue to practice. So circulates, eventually to cannot load, nor from the pit yueqi, practice ends. Remove weight, try again can jump high.

The second method, the effect is not obvious, but easy to implement. Methods: ankle tied the elastic, in-situ longitudinal jump. Daily practicing half an hour. But I feel, this method the effect is not obvious.

To develop explosive force, must increase muscle contraction force and working distance, shorter working hours, strength training, with small load machines for rapid movement, without decreasing speed conditions, gradually increasing load increase muscle contraction force. Just say the use of "bear cast" technical moves down opponents, basically is to rely on muscle contraction force increases explosive. The increase of can enhance strength of technology control ability, so in usual training, not only should in technology fluctuation kongfu, but also increase the explosive force, especially in such as improve muscle contraction speed fluctuation kongfu. Practice has proved, high intensity explosive force is enhanced performance essential factors. So how to improve explosive force? (a) transform load and speed. (2) strengthening the professional technical training, improve muscle control ability and action send force before the relaxed ability. (3) muscle initial length, only spun only when muscle contraction faster speed and strength. (4) strength exercises after the relaxation exercise.

Explosive force factors

The explosive force factors, force plays a leading role, so the growth of explosive force helps. But power do not be equal to explosive. Say in actual strength is not can take good use of technology. A judo athletes explosive force, must through the basic power and speed, technology, sensitivity and coordination of combined, can play. Some people can lift quite heavy barbell, but a wrestling washed-up, specifically lack adequate strength. Judo athletes fight that while being strength, endurance and speed, but also, some of our athletes feel power is not bad, the key is special ability and rapid strength is poor. We should pay attention to in the future training in a plate of power transferred to the basis of special strength improve special strength.

Develop strength problems should be paid attention to

load

Fact shows that only in a certain weight under conditions of strength training, is it possible to make strength increases, and strength training in the use of different load, its effect is different, accordingly, in training vary from person to person, reasonable arrangement of the load.

Excess resume

Movement of energy material costs, motion stops, the catabolic secondary thing, energy and material synthesis began to restore and more than the original body energy material content.

Training interval

Practice has proved that strength training in every best, because power growth speed, stop training after fade faster.

Age and gender

The same person of strength training, react differently in different age period the size of the values, men and women forces there are great differences. Regardless men and women, only adhere to a strength training, to maintain and develop strength quality good effect.