How to jump far in the long jump?

The skills of girls' long jump are as follows:

1. First of all, if the time is long, you can improve the squat take-off through various exercises. Do leg strength exercises. One leg exchange jump. Do exercises on soles, calves and ankles. Leapfrog exercises thigh muscles and hip joints. Lift your calf and touch your palm. Exercise leg muscles. This progress is obvious and the process is a little longer.

If you need to make progress in a short time, you can only use posture as much as possible. First of all, press your feet for eight stops and stand upright. Then, with the front toe as the support point, follow your feet to the sides until your legs are parallel. In this way, the toes are all forward, consistent with the direction of action, and the legs are basically in a vertical posture, which does not produce an included angle, which is beneficial to the movement of the knee joint and ankle joint, thus jumping further.

In the forward swing, both arms relax, slowly swing to the head from bottom to top, then inhale easily, and then exhale from top to bottom to both sides and rear. When you want to take off, your arms are quickly placed on your head from bottom to top. Now you take a quick deep breath and follow the hem to the back of both sides. Move as fast, but at this time you are not exhaling, but holding your breath. This can provide the maximum energy for the muscles before taking off, and enhance the instantaneous explosive force of the muscles when taking off.

3. When choosing clothes, you should not be too big or too tight, which will affect the take-off of arms and legs.

4. When choosing shoes, you must have shoes with laces. The soles should not be too hard and the size should be appropriate.