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The back-to-back high jump is a common high jump posture that has a high bar crossing efficiency and smoothness of movement. Here are the essentials and techniques for back-to-back high jumps:
1. Run-up. Keep your body relaxed, your stride steady, and your cadence gradually quickening.
The body is gradually tilted inward, creating an "inward tilt pose" to make the most of the centrifugal force.
Stride lightly, stride accurately, and maintain speed especially in the last few steps.
Second, the jump. Bend your knees to lower your center of gravity, lift your heels, and touch the soles of your feet to maintain some friction with the ground.
Stretch your body forward and upward, and swing your arms back at the same time to complete the jump.
When taking off, pay attention to the mastery of strength to achieve sufficient altitude in the air.
Three, over the pole. When the body is in the air, keep the body posture correct, especially the back straight.
Keep your head relaxed, your eyes looking downwards, and your feet on the ground.
In the process of crossing the bar, it is necessary to make full use of the rotational power of the body to make the body more coordinated.
Fourth, landing. When the body is about to hit the ground, the arms should be extended outward to maintain the balance of the body.
When landing, keep your body stable and land your legs on the ground at the same time to reduce the impact on your body.
Pay attention to your posture after landing to ensure that the subsequent movements are carried out smoothly.
5. Tips.
Before taking off, you can improve your body's flexibility and flexibility with some stretching and warm-up exercises.
When crossing the bar, pay attention to the coordination and balance of the body, especially the control of the back and waist.
After landing, it is necessary to pay attention to the stability of the body to reduce the impact on the body and the risk of injury.
Throughout the process, attention should be paid to the coordination and control of the breath to maintain the stability and coordination of the body.
Regular Xi and repeated training are the keys to improving the technique of back-to-back high jump, and can only be gradually mastered and improved through continuous practice.
In short, the back-to-back high jump is a highly technically demanding high jump posture that requires mastering the correct movement essentials and skills. By studying Xi and training repeatedly, you can improve your high jump skills and achieve better results in competitions. At the same time, it is also necessary to pay attention to safety issues to avoid injuries or other accidents caused by improper operation.