Long Jump Research Paper

1 Hold your left / right arm at your side and bend your elbow as much as you can using your left / right arm muscles.

Stand up straight with a dumb bell in each of your hands. Curl the weights in both hands upward while tightly contracting the muscles in your arms. Lower the weights to starting position. Perform 15 repetitions.

Keep these muscles tight and raise your leg 4 to 6 inches (10 to 15 cm) off the floor.

3. When curling your legs up, only focus on moving the hamstrings while squeezing your glutes (breathe out).

Now pick a dumbbell in your right hand, you must place the back of your upper arm on your right thigh. Hold the dumbbell in a way that your palm is facing away from your thigh. For your starting position you must hold the dumbbell above the ground.

Next, push your hips back away from the bar. When your shoulders are completely pushed back, straddle or pike into a kip. Once you do that, shoot your toes out in a glide motion, after that bring your toes to the bar. Afterwards, shoot your toes up to the ceiling and shoot them out and under you so your chest goes up. You can do a clear hip circle as long as you follow these

Place your hands behind your head, and bring your knees towards your chest and lift your shoulder blades off the ground (Right Elbow and Left Knee, then Left Elbow and Right Knee)

Slowly tense the muscles in the front of your thigh. You should see either your kneecap slide up toward your hip or increased dimpling just above the knee. This motion will push the back of the knee toward the ground.

Sit on your mat with your legs expended in front of you. Place your hands by your sides and your palms on the floor. Breathe deeply and stretch your spine by pulling your back up. Keep this position for 15-30 minutes and relax. Repeat this exercise 5-10 times. This pose will flex your lower back and, it will stretch your legs.

From the start position, stand with your feet shoulder-width apart with your arms outstretched, forming a 180 degree angle. Inhale as you lift your left leg up, bent at the knee. Exhale as you bring the left leg back into a front lunge. Your right leg should form a 90-degree angle at the knee, and your right thigh should come as close to parallel to the ground as possible. As you lower into the lunge, bring both arms out to your sides at shoulder height. Hold for two seconds, then rise and return to standing, bringing legs and arms back to starting

Use your forearm to push your hip up off of the floor. Keep your head and neck aligned with your spine and hold this position for two seconds. Do several repetitions and repeat on the other side of your body. Repeat on both sides ten times and work your way up to at least twenty repetitions per work out session. In addition to your abdominal muscles, this exercise also strengthens your obliques and shoulders.

Stand on a step with the balls of your feet on the step and your heels off the step. Rest your hands on the wall or on a railing for

Place your left palm with the index finger touching the thumb on the left knee.

Once in the air, the left arm swings down first as a guide hand, then the right arm follows and contacts the top of the ball while snapping the wrist. Then follow through to the right hip. It is important to land on both of your feet instead of just one to refrain from injury.

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.