To increase the jump to you it is necessary to train strongly and regularly. Don't think that having worked week - another, you will achieve essential results. It is necessary to be engaged much more time, so, for example, the minimum course of the program makes 12 weeks.
Instruction
1. In order that progress was the most notable, for three months of trainings the healthy and full-fledged sleep and also good and regular food is necessary.
2. For the warming up before exercises it is possible to carry out running on the spot or jumps on the jump rope for three-five minutes.
3. Before performance of the main exercises surely stretch all muscles which will be involved in the set of exercises. For the extension of calves put the leg on the eminence (it can be the step, the book) and try to get the heel the floor. To stretch hip muscles, the leg needs to be put on the chair and to carry out bendings of the case towards it. It is also necessary to do ordinary bendings.
4. Put legs on width of shoulders and carry out the jump up on height, greatest possible for you. When lowering squat on the quarter. In this exercise it is important to spend as little as possible time on the earth and to jump out quickly. At this exercise of the muscle of the hip, more calves strain. Between approaches it is necessary to have a rest about three minutes.
5. Further you need to get up on any firm surface, at the same time heels shouldn't touch the floor. Straining only muscles of calves, rise on one leg, then – by another. Between approaches it is necessary to have a rest about thirty seconds.
6. Carry out the step - the apostle. Put one leg on the chair, and another make a start up. In air change the pivot foot and again make most too. Between approaches it is necessary to have a rest about three minutes.
7. Jump on tiptoe. Get up on two legs and, using only calves, strongly make a start. It is necessary to jump as it is possible above, and on the earth to linger less. Carrying out jumps, don't bend in leg knees, that is you hold them straight lines. Between approaches it is necessary to have a rest one minute.
8. Carry out burning out. If it is correct to do this exercise, then burning in muscles on the leg will be felt. It is carried out as well as the previous jumps. To rise on two legs and, straining only muscles of calves, to jump out. However here it is necessary to jump only on 1-1.5 cm, trying to do it as fast as possible and not to touch the floor by heels. At the end of the complex it is necessary to make the extension again.