What is the function of sandbags for leg training?

Although athletes appear to be glamorous on the surface, their private training is very hard. Not only do they have to train for long periods of time every day, but they also have to train with sandbags tied to their legs. As we all know, not everyone can withstand sandbags for training leg strength. It requires our bodies to have great endurance and good resistance. Let us learn about sandbags for training leg strength.

The specific method of sandbag leggings exercise is as follows:

The binding area is generally suitable for the ankle position (small kg level can be used at the wrist position). It is more effective to practice vertical jumping (find a lawn or sandy area and practice jumping on the spot for twenty minutes every day) and stair jumping (that is, jumping up the stairs while half squatting). Just like practicing bodybuilding, you should relax after completing a certain number of movements each time, which means doing the movements in groups. If this friend is just starting to use a sandbag for practice, he must pay attention to gradual progress. It is recommended to start with a small 1KG sandbag (this depends on personal situation, in short, choose a small weight that suits you), and then slowly increase the weight after practicing to adapt, and don't be impatient. Jog and do warm-up exercises before practicing. Strengthening leg muscles is very beneficial for friends who play basketball, but it is difficult to stick to it. You need to be persistent. The famous vertical jump training plan is expected to improve vertical jump ability by 20 to 30 cm. The training process is very hard and the whole process takes 15 weeks. I hope you can stick to it~~ For each action item, if one action is to be done in 3 groups, the rest time between groups cannot exceed 2 minutes. If you are finished, you need to do the next item directly. Remember not to rest!

Item 1: Half squat jump

1. At the beginning, half squat to the ? position, with both hands placed in front of you.

2. Jump up at least 20 to 25 cm off the ground. (If you find it easy, you can jump to 25-30cm). When in the air, keep your hands behind you. When you land, complete one rep. Next, just repeat the steps above! ! !

Item 2: Toe Raise (Heel Raise)

1. First, find a step or a book to prop your feet up, and then place only your toes on it without your heels touching the ground or propping them up.

2. Lift your toes to the highest point

3. Then slowly put it down and complete it again. ． Complete with both feet, and one set is complete.

Item 3: Stairs

1. Find a chair and put one foot on it at a 90-degree angle.

2. Jump as hard as you can, change your feet in the air, and then put them on the chair.

3. Repeat step 2, put your original jumping foot back on the chair and complete another jump.

4. Item 4: Vertical Jump

Stand with your feet straight, shoulder width apart, and "lock" your knees...

2. Jump with your calves only, only bend your ankles, and try not to bend your knees...

3. When you land, jump up quickly again and complete it once... This is difficult, you can use your hands to help you jump up...

Item 5: Toe Jump

Lift your toes to the highest point.

2. Jump quickly on your toes, and the jump should not exceed 1.5 or 2.5cm. Frog jump exercises are necessary and will help improve your jumping ability, because after all, it is a way to train strength. In addition to this, there are some other methods. The first method is the most effective and the most difficult, and it allows you to increase your jumping ability in a short period of time. Specific steps: Dig a hole, about one meter deep. Tie a 5-jin sandbag on your legs and jump into the pit. Try to jump out of the pit while carrying the weight. After half a month, dig the pit 20 centimeters deeper and increase the weight by 2-3 kilograms, and continue practicing. Repeat this cycle until you can no longer bear the weight or jump out of the pit, and then stop practicing. Remove the weight and try again to see how high you can jump. The second method is not very effective, but it is easy to implement. Specific method: Tie a rubber band on your ankle and jump vertically on the spot. Practice for half an hour every day. But I feel that this method is not very effective.

Although sandbags for training leg strength are often seen in our lives, when we need to tie sandbags to do sports, we must choose suitable sandbags, because too heavy sandbags will make us very strenuous, and if the sandbags are too light, we will not achieve the purpose of our training. This shows the importance of sandbags for training leg strength.