Exercise 1: Squat
This action should be familiar to all friends, and there has been a period in last few years when squats have been very popular for cardiopulmonary training. But this traditional method of practice is actually very bad for knee.
The correct way to do this is to squat down with your hips back and not let your knees come forward.
Looking down with your eyes, make sure your knees don't block your feet.
Slowly lower and bend your knees, stretch your hips back and keep your hips parallel to ground for a few seconds, then quickly rise to a standing position.
Exercise 2. Push-off from squat
Based on Exercise 1: Squat down, replace previous steady lift with a jump, and lift both feet off ground at the same time.
Exercise Three: Lunge Squats
Keep your balance at your waist by placing your hands on your waist and take a long step forward, alternating legs.
The knee of front leg should still not protrude beyond top of foot, and back leg should naturally bend and lower center of gravity.
You will be in starting position and step forward with the other foot.
Exercise Four: Lunge Jump
Start with a squat.
The forefoot pushes body into air and swaps legs forward and backward upon landing.
Swing your arms back and forth at your sides.
Despite fact that level of practice increases, everyone can properly increase height of jump.
Exercise Five: Single Leg Curl
Land on one foot, then lean forward and land lightly between your hands.
Then return to upright position.
Do this exercise five times on each leg, switching to other leg.
Exercise 6: Single leg curl and jump
Based on Exercise 5: While crouching with one leg, replace previous steady lift with a spring jump to get your whole body off the ground.
Exercise seven: calf raise
Keep your feet shoulder-width apart and lift your heels up.
The lifting process should be as slow as possible, and you can feel strength of calf muscles.
When falling, you can relax a bit and let it fall naturally.
Students who lack ankle strength or who frequently sprain their legs may want to do this exercise more frequently. It is also a very good exercise for strengthening muscles around ankle and reducing sprains.
Exercise eight: vertical jump with both legs
Based on Exercise 7: Both Heel Raises, change process of lifting your feet up into a quick upward hopping movement, mainly relying on the calf muscles.
Your attention is biggest motivation for Xiaobei!
May 23, 2023