Hanging method:
Hold the horizontal bar tightly with both hands and let the body hang in the air. When hanging, it is better that the toes can lightly touch the ground, and then do pull-ups. Boys can do it 10-15 times a day. Girls can do it 2-5 times a day. The key points of the exercise are: exhale when you pull up, and inhale when you slowly lower. After completing the exercise, walk around to relax your muscles. After your hands are relaxed, clench your fists firmly, put your hands on your chest, then release your fingers, then smell your eyes, open your mouth, stretch your brows, relax your facial muscles, and then lie on the bed to relax the muscles of your back and arms. . In short, learn to exert as much force as possible and relax as much as possible.
After practicing the hanging method for a period of time, you can increase the hanging method on this basis. The method is to hang for 20 seconds first, then tie a 5kg sandbag to each leg, and then hang for another 20 seconds. After that, use a belt to fix it to the horizontal bar and hang for 15 seconds. Then put on a 10kg iron sand vest and hang for another 15 seconds. However, time and weight are not absolute and may vary from person to person.
Jumping method:
Jump with both feet and touch branches, basketball stands, ceilings, etc. with your hands. 10 times as a group, jump upward for 5-7 seconds each time, with an interval of 4-5 minutes between each group. Try to keep your body in maximum stretch. In addition, take part in basketball, volleyball and swimming regularly. When grabbing the basketball and spiking the ball, you must jump hard and actively compete for every high-point ball. Because jumping is the main training content, you need to jump with all your strength about 200 times a day.
Traction method:
On a mound 20-30 meters high, relax and accelerate to run downward, then lean on the floor, assisted by two partners, and held by one partner The wrists of the practitioner and the lower part of the calf of the practitioner are held by the other person. The two of them exert force in opposite directions at the same time, pulling the trunk 2-3 times, 12-15 minutes each time, and repeat 6-10 times. Pay attention and don't overdo it.