操作方法
跳远：立定或助跑跳远均可。起跳时踏跳要有力，在空中挺膝展髋，两臂上伸，充分展体；落下时前脚掌着地，屈膝缓冲。可根据自己体质情况做7~10次，中间适当休息。 Long jump: standing long jump or run-up can be. Jumping off to a strong time, in the air very knee exhibition hips, arms stretched, the full development of body; fall front foot, knees buffer. According to their physical condition do 7~10, proper rest in the middle.
拉腰背：坐在垫（床）上，两腿前伸，双脚并立，收腹含胸，躯干尽量前屈，低头、伸颈，两臂同时前伸，摸到脚为好。每组做8~12次，3~4组为宜。做时注意由慢到快，动作幅度由小到大，循序渐进，以防韧带拉伤。 Pull back: sitting pad (bed), his legs stretched out in front, feet side by side, abdomen chest, torso flexion as far as possible, head, neck, arms and protrusive, touch the feet as well. Each do 8~12, 3~4 group is appropriate. Do attention from slow to fast, from small to large range of motion, step by step, to prevent ligament injury.
摸高：原地或助跑（三五步）起跳，膝、髋充分挺直，立腰挺胸，两臂上伸用手去触摸吊在空中的物体，物体高度以尽力方可摸到为宜。左、右手各进行5次为一组，组间休息两分钟。可根据自己身体情况做3~5组。最好在开阔、平坦、软硬适度的场地上练习。 膳食要平衡食品数量要充足，谷、肉、果、菜都要吃，食物多样化，粗细兼备，荤素搭配，相互取长补短。 Mogao: in situ approach (three five step) jump, knee, hip fully upright, stand waist chest, arms stretched hand to touch the objects hanging in the air, the height of the object in order to try to be touched to appropriate. Left, right the 5 times for a group, and two minutes rest between sets. Can do 3~5 groups according to their physical condition. The best practice in an open, flat, soft and hard appropriate site. To balance the diet food quantity should be sufficient, valley, meat, fruit, vegetables to eat, food diversification, the thickness of both, with meat and vegetables, learn from each other.