2. Touch the preset objects with both hands when jumping up and down, which can be roadside branches, basketball baskets or ceilings. Jump with your feet and do it 3 times. Take a break and hop with your left and right feet, as above.
3. When playing basketball in ball games, actively strive for rebounds and jump up to break the ball; Try to jump up when playing volleyball, and do more smash and block; Practice jumping up and hitting the ball on the forehead in football.
4. Jumping exercises can be one-legged jump, frog jump, triple jump, multi-stage jump and vertical jump in situ.
Hanging method: Hold the horizontal bar with both hands, so that the body hangs and droops. When drooping, it is better that the toes can gently touch the ground, and then do pull-ups. Boys can do it 1-15 times a day. Girls can do it 2-5 times a day.
The essentials of the exercise are: exhale when the pull-ups are pulled up, and inhale when you slowly descend. After the exercise, you should walk around to relax your muscles. After practicing the hanging method for a period of time, the hanging increment can be carried out on this basis. The method is to hang for 2 seconds, then tie 5 kg sandbags to each leg and hang for 2 seconds; After that, fix it on the horizontal bar with a belt and hang it for 15 seconds, then put on a 1 kg iron sand vest and hang it for 15 seconds. However, time and weight are not absolute, but vary from person to person.
jump method: touch branches, basketball stands, ceilings, etc. with your hands. 1 times as a group, jumping up for 5-7 seconds each time, with an interval of 4-5 minutes in each group. Try to stretch your body to the maximum extent. In addition, you should often take part in basketball, volleyball and swimming. When grabbing basketball and spiking, you must jump hard and actively compete for every high penalty. Because jumping is the main training content, you should try your best to jump about 2 times a day. The traction method is to stand on the mound with a height of 2-3 meters, relax and accelerate to run down, then bend over the floor with the help of two partners. One partner holds the wrist of the practitioner and the other holds the lower leg of the practitioner, and both of them exert force in the opposite direction at the same time, pulling the trunk for 2-3 times, each time for 12-15 minutes, and repeating for 6-1 times. This series of exercises will help to correct physical defects such as short legs, bent spine, flat feet and O-shaped legs, promote bone growth, and adjust nerve and endocrine functions and various physiological functions to achieve the best state, thus achieving the purpose of increasing. The most important thing is to be serious and persistent.