继续上一期杂志的内容,我们再向大家介绍几组下肢爆发力训练的方法。充分练习,可以提高下肢的肌肉力量,希望可以对大家有所帮助。单脚侧向栏架跳练习如图1至图3所示,单脚侧向站在栏架前,下蹲,然后向上跳起,飞越栏架,单脚落地。重复10至12次,然后换另一侧练习,每次坚持练习3至4组。分腿跳练习如图4至图6所示,站立,双脚分开,略比肩宽,然后分腿,头部和背部保持垂直,下蹲至大腿与地面平行,然后迅速垂直跳起,在空中换脚,使得后脚落在前面,前脚落在后面。重复10至12次为一组,每次坚持练习3至4组。动作过程中,下蹲和跳起之间 Continue to the contents of the previous issue of the magazine, let us introduce several groups of lower extremity explosive training methods. Full practice, can improve the muscle strength of lower extremities, I hope we can help. Side-by-side hurdle hopping exercises shown in Figure 1 to 3, standing sideways in front of a single foot, squat, and then jumped up, flying over the racks, one foot landing. Repeat 10 to 12 times, and then practice on the other side, insisting on practicing groups 3 to 4 each time. Sub-leg jump exercises shown in Figure 4 to Figure 6, standing, feet apart, slightly wider than the shoulder, and then sub-legs, head and back to keep vertical, squat to the thigh and ground parallel, and then quickly jump vertically, in the air Change the foot, making the back foot fall in front, the front foot fall behind. Repeat 10 to 12 times as a group, each time insisting on 3-4 groups. During the action, squat and jump between