Play table tennis in 60 seconds 22: Enhance your jumping ability and give you "three heads and six arms"

　　Chinanews client, Beijing, August 19 (Li He) Whether in urban communities or rural sports and leisure corners, you can see table tennis tables almost everywhere. The reason why ping-pong is called the "national game" is closely related to its ease of use, popularity, and solid foundation of the masses. The column "Playing Ping Pong in 60 Seconds" will help readers who love national football start from a zero foundation and enter the door of junior enthusiasts——

　　For table tennis learners, physical training can improve the health of the practitioner, help the practitioner master more advanced techniques and tactics, and lay the foundation for improving the performance of the game.

　　Regarding the physical training of table tennis learners, the physical training will be explained in terms of endurance, strength, balance, flexibility, and jumping ability.

　　Table tennis players have the characteristics of strong mobility and rapid response. To improve mobility, the strength of the lower limbs plays a decisive role. Therefore, in order to improve the movement ability of table tennis, the strength of the lower limbs must be improved. And bounce training is an effective training method to improve lower limb strength.

　　The jumping ability training mainly consists of three movements: squat jump, half squat jump and vertical jump.

　　Squat jump:

　　1 Stand with your hands crossed on your chest.

　　2 Half squat, look forward, keep your back straight, raise your toes, keep your thighs at 90 degrees, and jump 8-13 cm.

　　3 After completing an action each time you land, return to the initial position and repeat the next jump.

　　Half squat jump:

　　1 At the beginning, squat to a quarter of the position with your hands in front.

　　2 Jump upwards at least 20 cm off the ground. When in the air, put your hands behind you.

　　Vertical jump:

　　Keep your feet straight, shoulder-width apart, and keep your knees tense. Jump up with your calves and try not to bend your knees.

　　When training, the above actions are 10-15 times as a group, and each training can be repeated in 3-5 groups. (Finish)