How to improve jumping ability? These 3 movements need to be practiced, which can make you improve significantly in 6 weeks

First of all, before training, we have to figure out what jumping power is. It is very different from the bounce that we usually touch. It is a comprehensive manifestation of body strength, speed and instant explosive power. It is aimed at Muscle groups include hips, thighs, calves, buttocks, and core, which occupy important positions in the movement of these parts.

​Benefits of enhancing jumping ability

The first benefit: jumping is a kind of movement of the whole body, many joints and metabolic organs participate in it, which makes the blood of the whole body The circulation is improved, which promotes the normal operation of the nervous system of the whole body, and the blood circulation is good, and the oxygen provided to the metabolism will be sufficient, so the cardiopulmonary function will also be enhanced.

​Second benefit: After bounce training, people’s spirits will be excited, the lower limbs will be more flexible, and the joints and ligaments of the body will be stretched. Eliminate fatigue caused by exercise, while coordinating the central nervous system, regulating digestion, excretion system and sleep quality.

The third benefit: After bounce training, the joints, muscles and connective tissues of our body will coordinate and cooperate, thereby improving the symmetry of the muscles and making the body more beautiful.

​The fourth benefit: It can improve the flexibility, flexibility, endurance and coordination of the nervous system of body movement, so that the ability to respond to accidents is improved.

Fifth advantage: The venue for exercise is relatively simple. It is the same as skipping sports. It is not restricted by the venue. It can be exercised indoors and outdoors. The action is relatively simple, the intensity is easy to be controlled by the trainer, and the time is also More free.

​What are the factors that affect the jumping ability

The first factor: in our training, the toes will shorten the distance of the arch of the foot and make it work on the feet The force is dispersed, reducing the elasticity of the feet.

The second factor: If the trainer's ankle is small, the jumping force from the feet during the take-off will be transmitted to the body.

​The third factor: If you want to exercise effective jumping ability, you must strengthen the strength of the waist and abdomen, which will promote the overall body to improve the jumping ability.

The fourth factor: Some people have stronger tendons, so the explosive power of exercise will be very good, which is more conducive to the development of jumping ability.

How to enhance jumping ability

1. Alternately flex hips and raise legs

Keep the body standing on the ground naturally, with both arms bent and elbows placed on the torso In the middle part, when exercising, raise the legs alternately, and coordinate the exercise with both arms. The faster the action is, the better. It is recommended that fitness friends put a soft stool in front of the body. When the legs are raised, the forefoot of the feet Alternately step on the surface of the soft stool, the effect of this exercise will be better, the training intensity is 2 groups, each group is done 20 times.

2, kneeling posture, bend the hips and get up and jump

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Keep the body kneeling on the blanket, the angle between the thigh and the calf is 90 degrees, the thigh Vertically on the ground, keep your back straight, tighten your core muscles and coordinate swinging arms during exercise, while your body bounces up and stand up straight, your arms naturally fall on both sides of your body, repeat the exercise, the training intensity is 2 sets, each set is 20 times.

3, leaning over and jumping

​The body is in a semi-squatting shape, with arms stretched back straight, arms swing forward while exercising while legs bounce upward , Raise your arms upwards through the front of the body. When the body falls, keep the body in a squat position and return to the initial position. The training intensity is 2 groups, each group is 20 times.

The above 3 bounce trainingPractice, it is recommended that the training intensity continue to do 5 groups, each group do 20. In training, there will be our own factors, but as long as we continue to persevere and train for 30 minutes every day, our jumping ability will be greatly improved within a month and a half.