My jumping ability is very poor... I have low self-esteem! Help Me Everybody!

Methods to use strength training to improve jumping (1)

With the development of basketball today, athletes’ jumping ability and ability to stay in the air are becoming more and more important. Many people have lost strength after a period of time. After training, although the body becomes stronger, the jumping ability and body flexibility do not improve accordingly, and even decrease. As everyone knows, strength training has multiple effects. Training goals must be clearly defined and appropriate methods selected to achieve the desired results.

Comprehensive strength training for the whole body is the basis for increasing bounce. Sports biomechanics research shows that the biggest impact on bounce is the explosive power of leg muscles, especially the explosive power of the triceps calf muscles. The largest; second is the explosive power of the waist and abdominal muscles, because you must have a strong waist to push your entire body to rise simultaneously with your legs. If the waist and abdominal strength is too poor, it will look like a willow when you jump. , will absorb and soften your strength instead of pushing you up; again, it is the explosive power of the shoulder muscles, and the active upper swing of the upper limbs has about 20 effects on increasing the take-off power, improving the take-off effect and improving the quality of the movement. Therefore, strength training should focus on the legs, supplemented by the waist, abdomen and shoulders. Develop your lower back and shoulders with sit-ups, prone dorsal extensions, opposite-side raises, seated behind-the-neck presses, and weight-bearing side raises, so that you can maximize the explosive power of your legs.

Strength training for the lower limbs should focus on the triceps surae and quadriceps femoris. Therefore, you must do half squats, calf raises, full squats, weighted deadlifts, delayed squats and Spend more time on seated squats and be familiar with how to use these movements, so as to achieve twice the result with half the effort.

When doing half squats, calf raises, full squats and weighted deadlifts, you must follow the X-Y-0 time allocation principle, that is, between the concession contraction (such as the squat process, the time is represented by X) and the maintenance contraction (For example, the process after squatting and before standing up, the time is represented by Y) The action process should be lengthened artificially, and the overcoming contraction (such as the standing process, the time is represented by 0) should be as fast as possible. The shorter the time, the better the effect. X Y should be between 2 seconds and 6 seconds, and most exercises should be held at 3 to 4 seconds. And X and Y should be one long and one short. Try not to let X=Y. For example, they can be distributed in the following proportions: 4-1-0, 3-1-0, 2-1-0, 1-3-0, 1 -2-0 etc.

Delayed squat is to artificially divide the squatting process into several heights, and stay at each height for a certain period of time. The total stay time should not exceed six seconds. After reaching the lowest point, The action is completed by explosive rising with maximum strength. For example, it can be divided into four levels (1-1-1-2) or two levels (2-4).

When doing a seated squat, sit on a bench with a barbell on your shoulders, so that the leg muscles directly transition from a relaxed state to an explosive contraction state, and complete the stand in the shortest possible time.

Due to the physiological structure of the human body, the stretching range of the triceps surae is limited when performing the above exercises, and the triceps surae cannot be stimulated stronger, which affects the training effect. If you raise the balls of your feet and keep your heels off the ground during training, you will get unexpected results.

Methods of using strength training to improve jumping (2)

During the process of using Hengxin extreme shoes for extreme explosive strength training, some users reported that they could not arrange the strength training plan correctly. Faced with many strength training methods, I don’t know which one is most suitable for me. Because users of Hengxin extreme shoes have very different conditions, including amateur sports enthusiasts, professional athletes, middle school students, and college students, with a wide age range, a detailed strength training plan suitable for each user is developed. is unrealistic. What we introduce is the scientific principle and method of formulating a strength training plan. It is up to the user to choose the training methods in the instructions according to their own qualities and training conditions to correctly carry out strength training.

In strength training, the body's response to exercise load always involves a process from maladaptation to adaptation.

At the beginning of systematic strength training, or after an athlete undergoes a new and unaccustomed exercise load, the body's reaction is often quite strong, and the fatigue process is relatively deep. There will be drowsiness, muscle soreness, high resting pulse and blood pressure, etc. adaptation phenomenon. After a period of strength training, the above-mentioned inadaptation phenomenon disappears, various activities of the body are coordinated, the functions and recovery capabilities of motor organs and internal organs are improved, and relatively high exercise ability is shown under exercise load, completing The reaction after strength training is smaller and the recovery process is shortened. These are all manifestations that the body has adapted to the exercise load. We call this process of constant balance between the organism produced by sports training and the external environment that imposes loads called training adaptation.

The development of the training adaptation process is affected by many factors, such as exercise load, recovery process, physical condition, psychological state, etc., among which exercise load and recovery play a decisive role. Exercise load consists of two factors: load volume and load intensity. A certain amount has a certain intensity; conversely, an exercise with a certain intensity has a certain amount.

Athletes’ bodies have different responses to the stimulation of load volume and load intensity. Generally speaking, the response to load volume is not strong and relatively mild, and the degree of adaptation produced is relatively low, but relatively speaking The adaptation produced by the body is relatively stable and subsides slowly; while the response of the organism caused by load intensity stimulation is generally relatively strong, which can quickly improve the functional level of various organ systems in the body, and the resulting adaptive impact It is also relatively profound, but relatively speaking, the adaptation produced by the body is not very stable.

The time in the load factor refers to the time taken by the exercise, and the number of times (groups) refers to the number or group of exercises. Density in the load intensity factor refers to the length of time between exercises, or the proportion of practice time to the total time in a training session. In the manual of Hengxin Extreme Shoes, the speed training items are classified according to different load intensity. From one star to three stars respectively, it means that the load intensity is increasing. Load intensity directly reflects the user's exertion during practice per unit time, and plays a more important role in the user's adaptation than the load amount. Without a certain intensity of stimulation, the user's adaptation process cannot be induced. However, there is a certain combination relationship between load and load intensity. Generally speaking, the load should be small at maximum intensity, medium at sub-maximal intensity, sub-maximum at medium intensity, and maximum at low intensity.

Here we introduce three basic load structures and their exercise characteristics, assuming that the maximum load an athlete can bear is 100 kilograms.

1. Do 5 sets of exercises with an intensity of 80-100. Repeat 15 times. The interval between sets is 3 minutes. The movement speed is slow. The total load weight is 1300 kg. This load structure can be developed. An athlete's maximum strength.

2. Do 4 sets of exercises with an intensity of 60-75, repeat 26 times, with a 2-minute interval between sets. The movement speed is fast and the total load weight is 1730 kg. This load structure can Develop speed power.

3. Do 2 sets of exercises with an intensity of 40-50. Repeat 36 times. The interval between sets is 1 minute and 30 seconds. The movement speed is the fastest. The total load weight is 2000 kg. This kind of load Structural form develops strength endurance.

What needs to be emphasized here is that for strength training to improve jumping, the focus should be on developing speed strength, followed by maximum strength, and finally strength endurance.

How to reasonably arrange the training plan

--Determination of load intensity and load volume

In the process of using Hengxin extreme shoes for extreme explosive training, there are some Users report that they cannot arrange training plans correctly and do not know which one is most suitable for them in the face of numerous training methods. Because users of Hengxin extreme shoes have very different conditions. There are professional athletes and amateur sports enthusiasts, and the age span is also large. Therefore, it is unrealistic to develop a detailed training plan suitable for each user. of. There are training programs for beginners, intermediate and advanced users in the manual, and users can choose accordingly.

What we introduce is the scientific principle and method of formulating a training plan. It is up to the user to choose the training method in the instruction manual according to his or her own quality and training conditions to train correctly.

In sports training, the body's response to exercise load always involves a process from maladaptation to adaptation. At the beginning of systematic training, or after enduring a new and unaccustomed exercise load, athletes often have a strong body reaction and a deep fatigue process. They may experience drowsiness, muscle soreness, high resting pulse and blood pressure, etc. Phenomenon. After a period of training, the above-mentioned inadaptation phenomenon disappears, various activities of the body are coordinated, the functions and recovery capabilities of motor and internal organs are improved, and relatively high athletic ability is shown under exercise load, and the training is completed. The degree of post-exercise reaction is smaller and the recovery process is shortened. These are all manifestations that the body has adapted to the exercise load. We call this process of constant balance between the organism produced by sports training and the external environment that imposes loads called training adaptation.

The development of the training adaptation process is affected by many factors, such as exercise load, recovery process, physical condition, mental state, etc., among which exercise load and recovery play a decisive role. Exercise load consists of two factors: load volume and load intensity. A certain amount has a certain intensity; conversely, an exercise with a certain intensity has a certain amount.

Athletes' bodies have different contrasts to the stimulation of load volume and load intensity. Generally speaking, the response to load volume is not strong and relatively gentle, and the degree of adaptation produced is relatively low, but relatively speaking The adaptation produced by the body is relatively stable and subsides slowly; while the response of the organism caused by load intensity stimulation is generally relatively strong, which can quickly improve the functional level of various organ systems in the body, and the resulting adaptive impact It is also relatively profound, but relatively speaking, the adaptation produced by the body is less stable and subsides later.

Load volume and load intensity are each expressed in different aspects.

The time among the factors that make up the load refers to the time taken by the exercise, and the number of times (groups) refers to the number or group of exercises.

Among the factors that make up the load intensity, density refers to the length of time between exercises, or the proportion of practice time to the total time in a training session. Speed, weight, height, and distance are It refers to the degree of exertion used in exercises in different sports, difficulty refers to the difficulty of the exercises, and quality refers to the quality of the completed exercises. In the instruction manual of extreme shoes, speed items are classified according to different load intensity. From one star to three stars respectively, it means that the load intensity is increasing.

Load intensity directly reflects the user's exertion during practice per unit time, and plays a more important role in the user's adaptation than the load amount. Without a certain intensity of stimulation, the user's adaptation process cannot be induced. However, there is a certain combination relationship between load capacity and load intensity. Generally speaking, the load should be small at maximum intensity, medium at sub-maximal intensity, sub-maximum at medium intensity, and maximum at low intensity.

In the process of sports training, different combinations of various factors of sports load can cause the same form of exercise to produce different load effects and training effects. For example, perform weight-bearing half squat exercises with a barbell on your shoulders. Assuming that the maximum weight an athlete can bear is 100 kilograms, the load structure of this exercise can have the following three different forms.

1. Do 5 sets of exercises at an intensity of 80-100, repeat 15 times, with an interval of 4-5 minutes between sets. The movement speed is slow and the total load weight is 1300 kg. This load structure can Develop your athlete's maximum strength.

2. Do 4 sets of exercises with an intensity of 60-75, repeat 26 times, 3 minutes between sets, move quickly, and the total load weight is 1730 kg. This load structure can Develop speed power.

3. Do 2 sets of exercises with an intensity of 40-50. Repeat 36 times. The interval between sets is 1 minute and 30 seconds. The movement speed is the fastest. The total load weight is 2000 kg. This load Structural form develops strength endurance.

It can be seen that the load factors can be different by matching and combining different values.

How to use Hengxin extreme shoes to achieve the best exercise effect

The effectiveness of Hengxin extreme shoes in improving jumping power and speed has been highly praised and widely used by experts and professors in the sports industry. It is recognized by the readers, but how to arrange training to achieve the best exercise effect?

Because everyone’s own conditions are different, the training plan must be based on their own situation and venue equipment. A training plan cannot be suitable for everyone, so you must first understand the following items before training:

Have a correct understanding of jumping ability

The quality of jumping ability is not only Depends on muscle strength, but also affected by speed, flexibility, coordination and agility. We can often see someone who has very good strength, but cannot jump high, and his movements are stiff and extremely uncoordinated. The reason is that the coordination and flexibility of the body are not good, and the antagonistic muscles cannot be effectively relaxed, thus restricting Strengthen the agonist muscles and synergistic muscles. Therefore, flexibility, coordination and flexibility training cannot be ignored when formulating a training plan.

Carry out a correct analysis of yourself

It is necessary to correctly analyze the pros and cons of your own quality and clearly understand the reasons why your jumping ability cannot be improved. It is due to poor strength or lack of strength. The speed is not fast, and the coordination and flexibility are too poor. Only when you find the reasons can you arrange training in a targeted manner, with clear priorities and focused points, so as to achieve maximum benefits.

Have a thorough understanding of the extreme explosive training method

The extreme explosive training method is an artificial exercise method that allows the muscles to overcome the overcoming contraction immediately after the yielding contraction. The specific process includes three processes: muscle concession contraction, maintenance contraction and overcoming contraction. In other words, the muscle is first lengthened as much as possible, and then shortened as quickly as possible. The time of the muscle's overcoming contraction process should be shortened as much as possible, and the time of the concessional contraction and maintenance contraction processes will change according to the specific action requirements. Take the muscles of the posterior calf group as an example. During the squatting process of squatting and kicking up with weight, the muscles of the posterior calf group are passively lengthened and work in a concessional contraction manner. The time of this process should be artificially controlled; during the silent squatting process, The muscles in the back of the calf work in a sustaining contraction mode; during the kick-off process, the muscles in the back of the calf actively contract and work in an overcoming contraction mode. This process should be as fast as possible, and the shorter the time, the better the effect.

Master correct and standardized movements

During the training process, whether the movements are correct and standardized has a great impact on the training effect. Some users have written and called to report that after a period of training, the calf muscles are not very painful, but other parts (such as the abdomen) are very painful. The reason is that incorrect movements lead to changes in the parts where the force is exerted and the parts where the force is received. For example, when the knee joint is bent too much when landing, the force on the calf muscles will be reduced, while the force on the thigh muscles will be increased. Another example is when the hip joint is bent too much when jumping on the box, which reduces the force on the calf muscles and increases the force on the abdominal muscles. Therefore, you must carefully watch the teaching demonstration video and read the instruction manual thoroughly to master the correct and standardized movements to achieve the purpose of exercise.

Choose training items in a targeted manner

For the training items provided in the user manual of Hengxin Extreme Shoes, you must choose them purposefully. You should try each item first. , and then choose exercises with stronger muscle soreness. For sports enthusiasts, they can choose a training plan within one training cycle (three months) because their adaptability to sports is relatively weak. Professional athletes should frequently change training items and methods (mainly changing the number of training groups, times, and weight, supplemented by changing exercise methods) to maintain a fresh sense of muscle stimulation and obtain maximum benefits

Arrange training reasonably

Many users of Hengxin extreme shoes are professional athletes, members of school sports teams or physical education candidates. After completing a large amount of training arranged by coaches, their bodies are already quite tired. If they continue Using extreme shoes for training will inevitably make the body more tired and will not allow effective recovery, but will not achieve the purpose of exercise.

Using extreme shoes for extreme explosive training is part of physical fitness training. Therefore, the training using extreme shoes must be integrated into the training arranged by the coach, so as to achieve the best training effect.

Arrange your diet properly

After exercise, a large number of nutrients in the body are consumed and must be replenished through diet. Carbohydrates, fats, vitamins, trace elements, water and other nutrients can be adequately supplemented in daily diet, while protein is easily lacking. If possible, it is best to drink several glasses of milk and eat several eggs every day. . This can better promote body recovery and improve jumping ability.

Attach importance to and bring into play the role of spiritual factors

Modern human body science shows that the human brain has huge potential that is far from being fully realized, and the active application of spiritual factors can produce powerful material power. . Start by establishing what your motivations and goals are for using extreme shoes, and how much effort you have to put into them. After analysis, if you are willing and think it is worth paying such a price, it will enable you to overcome difficulties in training, overcome lazy thoughts, and realize your dreams as soon as possible.

Being realistic, determining achievable goals, and carefully formulating feasible plans are the main factors for success. You should be well aware of each training session before arriving at the training ground. Of course, you should also make corresponding modifications to the original plan based on the specific circumstances and your own feelings at the time.

In the process of training with Hengxin extreme shoes, concentration is to closely combine the strength of the mind and body, so you must concentrate on it so that you can fully understand the muscles and movements being exercised. Control, so as to most appropriately grasp the intensity of exertion, the frequency of movements, the focus of force, the weight of the load, the number of times, and the number of groups, in order to obtain the best training effect and at the same time reduce the possibility of injury to the lowest point.

Be sure to learn to relax

When training with Hengxin extreme shoes, you must not only be good at concentrating your thoughts, but also learn to relax. When you are mentally relaxed, you can have complete control over the muscles being exercised throughout the movement, tolerate discomfort for a longer period of time, and recover from fatigue more easily, making training more effective.

Why Hengxin extreme shoes can improve jumping

Beijing Sports University: Siming

Hengxin Sports: Sun Wei

Into the 1990s , the development of basketball technology is changing with each passing day. In the NBA, we can often see difficult dunks, alley-oops, fadeaways and other actions. Without amazing jumping as a basis, it is impossible to use these technical actions freely.

As we all know, the development of the calf muscles (mainly the triceps surae) and the Achilles tendon are key factors that affect jumping ability. Therefore, developing the explosive power of these muscles is the key to improving jumping ability. .

Using Hengxin extreme shoes for extreme explosive training mainly involves the fast-twitch muscle fibers in the muscle fibers. The energy supply mode of the muscles is mainly anaerobic metabolism. After training, the appearance of the muscles in the back of the calf moves upward, and the muscles in the back of the calf move faster. Muscle fibers become thicker and larger in proportion, so muscle contraction becomes faster and more powerful.

From the perspective of exercise physiology and biochemistry, the functions of Hengxin extreme shoes are mainly reflected in the following aspects:

The physiological cross-section of muscles is increased

The size of absolute muscle strength depends on the physiological cross-section of the muscle. For every 1 square centimeter of muscle fiber thickening, muscle strength increases by 6-12 kilograms. When using Hengxin extreme shoes for extreme explosive training, due to the increased range of foot flexion and extension during training, the triceps calf muscles are strongly stretched. The stretching increases the permeability of the cell membrane and increases the number of amino acids entering the cells. Stretching also damages the muscle transverse tubes or sarcoplasmic reticulum, causing an increase in calcium ion content in the sarcoplasm, increasing the protein synthesis rate in muscle fibers, and increasing myosin content. Myosin is an important contractile protein in muscle fibers. Increased myosin content not only thickens the muscle fibers, but also increases the contraction force and contraction speed. In addition, thickening of muscle connective tissue and increase in muscle fiber contents (CP, glycogen, etc.) are also causes of muscle fiber thickening.

The results of a large number of studies on trial users of Hengxin extreme shoes show that the cross-sectional area of ??calf muscles can be increased by 23% and muscle strength can be improved by 90% after training.

Increase the percentage of muscle fibers accounted for by fast-twitch (white muscle) fibers.

White muscle fibers contract quickly and with great force. When using Hengxin extreme shoes for extreme burst training, white muscle fibers mainly participate in the exercise. Through training, the white muscle fibers are given priority to grow. While the muscle protein increases, the total volume of mitochondria in the muscle cells does not increase significantly. As a result, the volume of mitochondria and muscle fibers decreases. The proportion of fast-twitch muscle fibers decreases and the proportion of fast-twitch muscle fibers increases. This adaptation significantly improves the explosive power of the calf muscles.