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【鸭脖最新网站】10个经典爆发力训练方法

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Hello everyone, today we share 10 classic explosive training methods, hope you like them!

大家好,今天我们分享10种经典的爆炸训练方法,希望您喜欢!

If we want to be a successful football player, we need explosive power. Football requires speed, strength, explosive power, technique and good physical conditions.

如果我们想成为一名成功的足球运动员,我们需要爆发力。足球需要速度,力量,爆发力,技巧和良好的身体条件。

Figure 1-Traore breakthrough example

图1-Traore突破示例

The first training is lunge jumping. We start from lunge squatting, jump up, change legs in the air, and swing arms to maintain balance. We do 12 exercises.

第一次训练是弓步跳跃。我们从弓步蹲下开始,跳起来,在空中改变双腿,并摆动手臂以保持平衡。我们做12个练习。

Figure 2-Lunge Squat

图2-蹲下蹲

The second training is the standing long jump. With feet shoulder-width apart, the feet are pushed hard to take off. When you are about to land, you will retract your abdomen, jump forward, and then jump back. We do a total of 12 exercises.

第二项训练是站立式跳远。两脚分开与肩同宽时,用力推开脚。当您即将着陆时,您将缩回腹部,向前跳,然后向后跳。我们总共做12个练习。

Figure 3-Standing Long Jump

图3站立跳远

The third training is skating jump. The arms should swing rhythmically in the direction of the jump. Don’t jump back immediately when landing. After standing firm, jump in the opposite direction. This action can also effectively improve our balance ability. A group.

第三次训练是滑冰跳。手臂应在跳动的方向上有节奏地摆动。降落时不要立即跳回去。站稳后,朝相反方向跳。这个动作也可以有效地提高我们的平衡能力。一组。

Figure 4-Skating Jump

图4-滑跳

The fourth exercise is knee-bend jumping. This action is very helpful for our explosive power. Many friends can't find the rhythm at the beginning, don't worry, jump a few slowly and go smoothly. We take off hard, while retracting our abdomen and bending our knees. , Do 12 consecutively.

第四个练习是膝盖弯曲跳跃。此举对我们的爆炸力很有帮助。很多朋友一开始都找不到节奏,不要担心,慢慢地跳一些,然后平稳地走。我们用力脱身,同时缩回腹部并弯曲膝盖。 ,连续执行12次。

Figure 5-Bent knee jump

图5-弯曲的膝盖跳

Figure 6-Long jump and skating jump

图6-跳远和溜冰

After doing the first five moves, our training is half done, we rest for three minutes, and then start the next five training.

完成前五个动作后,我们的训练已完成一半,休息三分钟,然后开始下五个训练。

The sixth training is sprint lunge jumping. We still start with lunge squatting, and quickly change legs in the air to recover the starting position, and then start the next cycle. We do 6 on each side, a total of 12 in a group.

第六项训练是短跑弓步跳跃。我们仍然从弓步蹲起开始,迅速在空中换腿以恢复起始位置,然后开始下一个循环。我们每边做6个,一组总共12个。

Figure 7-Sprint and Lance

图7-Sprint和Lance

The seventh training is the one-leg long jump. This movement is a bit difficult. We take off on one leg forward, and use the other leg to drive the supporting leg forward, doing 6 per leg.

第七次训练是单腿跳远。这个动作有点困难。我们向前伸出一条腿,然后用另一条腿向前推动支撑腿,每条腿做6条。

Figure 8-Single leg long jump

图8:单腿跳远

The eighth training is horizontal lunge jumping. We start to stand back and forth with our feet, jump in the air and change steps, and then jump out horizontally. When landing, we must stand firmly before starting the next action. We do this exercise 6 on each side.

第八次训练是水平弓步跳跃。我们开始用脚来回站立,跳到空中改变步伐,然后水平跳出。降落时,我们必须坚定站立,然后再开始下一个动鸭脖最新网站作。我们在每一侧进行此练习6。

Figure 9-Horizontal lunge jump

图9-水平弓步跳跃

The ninth exercise is one-leg bend-knee jumping. We take off with one foot, tuck in the abdomen, and use the other leg to drive the supporting leg upwards. Similarly, we do 6 per leg.

第九项运动是单腿弯曲膝盖跳跃。我们用一只脚离开腹部,然后用另一只腿将支撑腿向上推动。同样,每回合我们做6次。

Figure 10-One leg bend knee jump

图10-单腿弯曲膝盖跳跃

The tenth training is to kneel and take off vertically. There is a certain degree of difficulty. It is recommended that beginners do not try it. We start from kneeling, jump up vertically, land on both feet, and immediately take off again. We do six of this movement.

第十项训练是跪下并垂直起飞。有一定的难度。建议初学者不要尝试。我们从跪着开始,垂直跳起,双脚着陆,然后立即再次起飞。我们做了六个动作。

Figure 11-Knee Longitudinal Jump

图11膝盖纵向跳

We have a total of 10 exercises. We do 2 sets of the whole set of exercises, rest 2 minutes between each exercise, and 3 minutes in the middle of each set.

我们共有10个练习。我鸭脖最新网站们在整个练习中进行2组,每组练习之间休息2分钟,在每组中间休息3分钟。

Figure 12-A total of 10 actions

图12-总共10个动作

That's it for today's content. For more exciting football teaching, please continue to pay attention to the road of football!

就是今天的内容。如需更多鸭脖最新网站精彩的足球教学,请继续关注足球之路!

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