立定跳远技巧（Standing long jump technique）.docVIP

立定跳远技巧（Standing long jump technique） Standing long jump skill [figure] 153520 people read Essential exam 1 standing long jump skills pre swing: bipod is about to open, and shoulder width, swing arms, front, back, legs straight, knees lower center of gravity, upper body slightly forward, hands far back swing. Key points: coordination of lower limbs, swing out two flexor drop center, upper body slightly forward. Take off from the air: the feet are rapidly and forcibly pedaling, while the arms are slightly bent, swinging from the back to the top, jumping up and down at the top, and fully expanding. Main points: the ground is fast and powerful, legs and hands should be coordinated, and the air show should be fully stressed, and the front foot of the front of the ground should be pushed before the ground. Landing buffer: abdomen leg lift, leg stretch forward and back swing arms and knees, and landing buffer. Key points: leg outstretched timing, curved legs of front arm after landing back on the backswing. There are a few skills, 1 to the inner eight stations, absolutely useful, 2 feet first stand positive posture, and then before the toe as a support point, followed by two feet to the two sides separated from the legs into a parallel position. In this way, the toes move forward, in accordance with the direction of movement, while the legs are basically in a vertical position, neither produce an angle, but also conducive to knee and ankle movements. And students dare to master it easily. 3, swing arm and breathing reasonable coordination is very important. Keep your arms relaxed from bottom to top, slow to the end of the pendulum, inhale easily, then exhale with your arms upward from both sides. When you want to jump before the arms is quickly from the bottom to the top placed on the head, then the fast and deep breath with hem to both sides of the rear, move as fast, but not at the same time breath, but hold your breath. This provides the maximum energy for the muscles t