• 当前位置：首页 > 足球新闻
  • 扣篮弹跳力训练方法(十天之内练出惊人的弹跳力)

扣篮弹跳力训练方法(十天之内练出惊人的弹跳力)

  • 时间：2026-02-12|
  • 来源：93

如何在十天内练出惊人的扣篮弹跳力？

扣篮是篮球运动中最引人注目的动作之一，而弹跳力则是实现扣篮的重要因素之一。那么如何在短时间内提高自己的弹跳力呢？以下是一些训练方法，帮助你在十天之内练出惊人的弹跳力。

1. 跳绳训练

跳绳训练是提高弹跳力的有效方法之一。每天进行10-15分钟的跳绳训练，可以增强腿部力量和协调性，从而提高弹跳力。

2. 腿部肌肉锻炼

腿部肌肉是提高弹跳力的关键部位，因此需要进行针对性的锻炼。下蹲、深蹲、弹跳训练等动作可以增强腿部肌肉力量，提高弹跳力。

3. 弹跳训练

弹跳训练是直接提高弹跳力的有效方法。可以进行单腿跳、双腿跳、深蹲弹跳等动作，每天进行10-15分钟的弹跳训练，可以大幅度提高弹跳力。

以上是提高弹跳力的三种有效方法，需要注意的是，训练时应根据自身情况适当调整训练强度，并注意休息和营养的补充，才能在短时间内练出惊人的弹跳力。

相关标签

热门直播

1.9701
关
大
基本信息
SQL
$_GET
$_POST
$_COOKIE
包含文件
自动加载
  1. 模型: /www/wwwroot/www.oohpm.cn/lecms/model/
  2. 视图: /www/wwwroot/www.oohpm.cn/view/default/article_show.htm
  3. 控制器: /www/wwwroot/www.oohpm.cn/lecms/control/show_control.class.php
  4. 日志目录: /www/wwwroot/www.oohpm.cn/log/
  5. 当前页面: /www/wwwroot/www.oohpm.cn/index.php
  6. 当前时间: 2026-02-13 02:44:30
  7. 当前网协: 216.73.216.126
  8. 请求路径: /zuqiunews/21486.html
  9. 运行时间: 1.9701
  10. 内存开销: 1.74 MB
  1. #0 [time:0.0001s] SET character_set_connection=utf8mb4, character_set_results=utf8mb4, character_set_client=binary, sql_mode=''
  2. #1 [time:0.0002s] SELECT * FROM le_runtime WHERE k='cfg' LIMIT 1 [explain type: const | rows: 1]
  3. #2 [time:0.0003s] SELECT * FROM le_runtime WHERE k='cate_1' LIMIT 1 [explain type: const | rows: 1]
  4. #3 [time:0.0005s] SELECT * FROM le_cms_article WHERE id='21486' LIMIT 1 [explain type: const | rows: 1]
  5. #4 [time:0.0004s] SELECT * FROM le_kv WHERE k='le_rand_pic' LIMIT 1 [explain type: const | rows: 1]
  6. #5 [time:0.0004s] SELECT * FROM le_user WHERE uid='1' LIMIT 1 [explain type: system | rows: 1]
  7. #6 [time:0.0002s] SELECT * FROM le_cms_article_data WHERE id='21486' LIMIT 1 [explain type: const | rows: 1]
  8. #7 [time:0.0002s] SELECT * FROM le_cms_article_views WHERE id='21486' LIMIT 1 [explain type: const | rows: 1]
  9. #8 [time:0.0013s] UPDATE LOW_PRIORITY le_cms_article_views SET views=views+1 WHERE id='21486' LIMIT 1
  10. #9 [time:0.0003s] SELECT id FROM le_cms_article WHERE cid='1' AND id<'21486' ORDER BY id DESC LIMIT 0,1 [explain type: range | rows: 11306]
  11. #10 [time:0.0002s] SELECT * FROM le_cms_article WHERE id='21483' [explain type: const | rows: 1]
  12. #11 [time:0.0002s] SELECT id FROM le_cms_article WHERE cid='1' AND id>'21486' ORDER BY id ASC LIMIT 0,1 [explain type: range | rows: 14876]
  13. #12 [time:0.0001s] SELECT * FROM le_cms_article WHERE id='21488' [explain type: const | rows: 1]
  14. #13 [time:0.0001s] SELECT * FROM le_runtime WHERE k='cate_3' LIMIT 1 [explain type: const | rows: 1]
  15. #14 [time:0.0004s] SELECT flag,id FROM le_cms_liansai_flag WHERE flag='1' AND cid='3' ORDER BY id DESC LIMIT 0,2 [explain type: ref | rows: 5]
  16. #15 [time:0.0002s] SELECT * FROM le_cms_liansai_flag WHERE flag='1' AND id='2618' OR flag='1' AND id='2592' [explain type: ref | rows: 1]
  17. #16 [time:0.0002s] SELECT * FROM le_cms_liansai WHERE id='2618' OR id='2592' [explain type: range | rows: 2]
  18. #17 [time:0.0002s] SELECT * FROM le_kv WHERE k='navigate' LIMIT 1 [explain type: const | rows: 1]
  19. #18 [time:0.0002s] SELECT cid FROM le_category ORDER BY orderby ASC ,cid ASC [explain type: ALL | rows: 12]
  20. #19 [time:0.0002s] SELECT * FROM le_category WHERE cid='1' OR cid='2' OR cid='3' OR cid='4' OR cid='5' OR cid='6' OR cid='7' OR cid='8' OR cid='9' OR cid='10' OR cid='11' OR cid='12' [explain type: ALL | rows: 12]
  21. #20 [time:0.0001s] SELECT id FROM le_cms_liansai ORDER BY id DESC LIMIT 0,12 [explain type: index | rows: 12]
  22. #21 [time:0.0003s] SELECT * FROM le_cms_liansai WHERE id='2697' OR id='2696' OR id='2695' OR id='2694' OR id='2693' OR id='2692' OR id='2691' OR id='2690' OR id='2689' OR id='2688' OR id='2687' OR id='2686' [explain type: range | rows: 12]
  23. #22 [time:0.0001s] SELECT id FROM le_cms_live ORDER BY id ASC LIMIT 0,10 [explain type: index | rows: 10]
  24. #23 [time:0.0003s] SELECT * FROM le_cms_live WHERE id='1' OR id='2' OR id='3' OR id='4' OR id='5' OR id='6' OR id='7' OR id='8' OR id='9' OR id='10' [explain type: range | rows: 10]
  1. #control => show
  2. #action => index
  3. #cid => 1
  4. #id => 21486
  5. #mid => 2
    1. #PHPSESSID => 203tfc2h9aab251e34l30enemi
    1. #0 /www/wwwroot/www.oohpm.cn/index.php
    2. #1 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/xiunophp.php
    3. #2 /www/wwwroot/www.oohpm.cn/lecms/config/config.inc.php
    4. #3 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/lib/base.func.php
    5. #4 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/lib/core.class.php
    6. #5 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/lib/debug.class.php
    7. #6 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/lib/log.class.php
    8. #7 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/lib/model.class.php
    9. #8 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/lib/view.class.php
    10. #9 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/lib/control.class.php
    11. #10 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/db/db.interface.php
    12. #11 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/db/db_mysqli.class.php
    13. #12 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/cache/cache.interface.php
    14. #13 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/cache/cache_memcache.class.php
    15. #14 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/ext/network/Network__interface.php
    16. #15 /www/wwwroot/www.oohpm.cn/lecms/config/plugin.inc.php
    17. #16 /www/wwwroot/www.oohpm.cn/lecms/plugin/editor_um/conf.php
    18. #17 /www/wwwroot/www.oohpm.cn/lecms/plugin/le_drafts/conf.php
    19. #18 /www/wwwroot/www.oohpm.cn/lecms/plugin/le_import_txt/conf.php
    20. #19 /www/wwwroot/www.oohpm.cn/lecms/plugin/le_links/conf.php
    21. #20 /www/wwwroot/www.oohpm.cn/lecms/plugin/le_rand_pic/conf.php
    22. #21 /www/wwwroot/www.oohpm.cn/lecms/plugin/le_sitemaps_pro_v303/conf.php
    23. #22 /www/wwwroot/www.oohpm.cn/lecms/plugin/le_title_pic/conf.php
    24. #23 /www/wwwroot/www.oohpm.cn/lecms/plugin/le_website_group/conf.php
    25. #24 /www/wwwroot/www.oohpm.cn/lecms/plugin/le_zhanqunsitemaps_pro_v303/conf.php
    26. #25 /www/wwwroot/www.oohpm.cn/lecms/plugin/models_filed/conf.php
    27. #26 /www/wwwroot/www.oohpm.cn/runcache/misc.func.php
    28. #27 /www/wwwroot/www.oohpm.cn/runcache/core_lang/zh-cn.php
    29. #28 /www/wwwroot/www.oohpm.cn/runcache/lang/zh-cn.php
    30. #29 /www/wwwroot/www.oohpm.cn/runcache/lecms_control/parseurl_control.class.php
    31. #30 /www/wwwroot/www.oohpm.cn/runcache/lecms_model/runtime_model.class.php
    32. #31 /www/wwwroot/www.oohpm.cn/runcache/lecms_control/show_control.class.php
    33. #32 /www/wwwroot/www.oohpm.cn/runcache/lecms_control/base_control.class.php
    34. #33 /www/wwwroot/www.oohpm.cn/runcache/lecms_model/urls_model.class.php
    35. #34 /www/wwwroot/www.oohpm.cn/runcache/lecms_model/category_model.class.php
    36. #35 /www/wwwroot/www.oohpm.cn/runcache/lecms_model/cms_content_model.class.php
    37. #36 /www/wwwroot/www.oohpm.cn/runcache/lecms_view/default,article_show.htm.php
    38. #37 /www/wwwroot/www.oohpm.cn/runcache/lecms_model/cms_content_data_model.class.php
    39. #38 /www/wwwroot/www.oohpm.cn/runcache/lecms_model/kv_model.class.php
    40. #39 /www/wwwroot/www.oohpm.cn/runcache/lecms_model/cms_content_tag_model.class.php
    41. #40 /www/wwwroot/www.oohpm.cn/runcache/lecms_model/user_model.class.php
    42. #41 /www/wwwroot/www.oohpm.cn/runcache/lecms_model/cms_content_views_model.class.php
    43. #42 /www/wwwroot/www.oohpm.cn/runcache/lecms_model/cms_content_flag_model.class.php
    44. #43 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/ext/utf8.class.php
    45. #44 /www/wwwroot/www.oohpm.cn/lecms/xiunophp/tpl/sys_trace.php
    1. #0 utf8 类