Tell me about the picture of the guitar tuned to jump rope.

Correct posture can improve great achievements!

First of all, relax. You can try 1000 meters middle-speed running every night (try to stick to it), which is absolutely useful and can improve the quality of sleep. Also, you can tie a rope to your abdomen during the exam, which is a little tighter. You can try it first at ordinary times. As for the standing long jump, when I practiced for a month, I made progress of 20 centimeters. This must be adhered to. The following is specific, but we must stick to it.

There is no quick fix.

One,

Equal station with two legs

The two-legged approach is often overlooked. Physical education textbooks have different opinions on this issue: some are "differential of legs"; Some require "feet and shoulders width". As for what posture to stand in, there is no specific provision in the textbook, so most physical education teachers adopt the "figure-eight" posture method. In teaching practice, I feel that the scale of the former is difficult to master, while the latter is clear, but bigger. My practice is: first, I stand with my feet in a positive posture, and then with my front toes as the support point, my feet follow and separate to both sides until my legs are parallel. In this way, the toes are forward, consistent with the direction of movement, and the legs are basically vertical, and no included angle is generated, which is beneficial to the movement of the knee joint and ankle joint. And students dare to master it easily.

Second,

Coordination between swinging arms and breathing

It is very important that the swing arm and breathing should be properly coordinated. When teaching, relax your arms, slowly swing to your head from bottom to top, then inhale easily, and then exhale from top to bottom to both sides and rear. When you want to take off, your arms are quickly placed on your head from bottom to top. Now you take a quick deep breath and follow the hem to the back of both sides. Move as fast, but at this time you are not exhaling, but holding your breath. This can provide the maximum energy for the muscles before taking off, and enhance the instantaneous explosive force of the muscles when taking off.

Third,

Body center of gravity moves forward

In teaching, my practice is: before jumping, with the arms swinging from top to bottom to both sides, the upper body leans forward, then the arms are bent into a semi-squat posture, the heel is raised, the forefoot is grasped, the body balance is controlled, and the center of gravity is moved forward. Although the center of gravity moves forward slightly, it is very important. In this way, when you take off, you don't have to expend your strength to move your center of gravity forward, creating conditions for your body to soar forward and upward.

Fourth,

Pedal swing is the key.

The effect of pedaling and swinging during take-off is an important factor to determine the take-off distance of the body. In teaching, I won't simply swing my arm back and forth as in the textbook. Because that pendulum only acts on the two arms, but it can't drive the whole body. To this end, I use two arms to swing when I take off in the high jump, but the direction is not just upward, but forward and upward. During take-off, both feet push the ground quickly with the forefoot, and at the same time, both arms swing forward and upward from both sides of the back, making the body leap forward and upward.

Attention! ! !

Here are my tips to make you jump far, but don't sit still after landing. When landing, extend your calves as far as possible! Feet follow the ground, bend your knees, and push your knees forward hard at the same time, you will feel the feeling of kneeling forward, and quickly transition to the forefoot, and the upper body leans forward. First, jump closer and experience the action. Jump hard after proficiency!