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在背越式跳高教学与训练中,过杆时“背弓”的作用是很重要的。本人根据教材,并结合几年来的实践经验,采用了下列一些练习方法,收到了较好的效果。1.背对肋木稍下蹲,两手反握与肩同高的横梁,向前做挺腹、展髋、跪双腿的动作。2.两人背向站立,臂部交叉背负起。被背负者腰部稍放松,展体挺髋,体会空中的肌肉感觉。3.两脚左右自然开立,双手叉腰,练习时头、肩慢后仰下压,同时双手顶髋部前送,使其呈背弓型。4.背对垫子站立,然后提踵挺髋,压肩,身体呈背弓,以背部首先接触垫子。
In the teaching and training of back style high jump, the role of the “back arch” when crossing the pole is very important. Based on the teaching materials and combined with practical experience over the past few years, I used the following methods of practice and received good results. 1. Slightly squatted against the ribs, hands and shoulders with the same height of the beam, forward to do the abdomen, hips, squat legs movements. 2. The two people stand back to back with their arms crossed. The bearer was slightly relaxed at the waist, and his body was hip-shaped and he felt the muscular feeling in the air. 3. The two legs naturally open, hands on hips, practice when the head, shoulders, back and down pressure, while the top hand hips forward delivery, making it back arch type. 4. Standing on the back of the mat, then lift the hips, press the shoulders, press the shoulders, and the body is back arched. The back first touches the mat.