美国最著名弹跳训练计划AirAlert 3
PANS-OPS_OAS
Part II LANGUAGES
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4.3 Aircraft data
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4.2.3 Referen..c..e...d..a..t..u..m....h..e..i.g..h...t..(.R...D..H...).................................................................................................................. 11
4.3.1 Missed..a..p..p..r..o..a..c..h...c..l.i.m...b....g..r.a..d..i.e..n...t..(.M.../.A...P..P...C...G...).......................................................................................... 13 4.3.2 Aircraft..d...i.m...e..n..s..i.o..n..s...................................................................................................................................... 13
黑翼飞行模拟器用户手册说明书
IntroductionThe Blackwing BW 635RG is an ultralight two-seater aeroplane designed for recreational flying and training purposes. It features a sleek and modern design, with a composite airframe and a low-wing configuration. The Blackwing has a cruising speed of up to 120 knots and a range of approximately 700 nautical miles, making it suitable for both short and long-distance flights. The cockpit is equipped with state-of-the-art avionics, including a glass cockpit display and an autopilot system. The Blackwing is also known for its superior handling and stability, making it a popular choice among flying enthusiasts and flight schools. The BW 635RG is powered by the venerable Rotax 915 iS engine.Development Credits:Mal Cartwright Product LeadRuss White3D Modelling, Interior and Exterior TexturingJack Lavigne IntegrationHarry Stringer AnimationPropAir Flight Model and SystemsJordan Gough ManualWith special thanks to our Beta Testers:Rob Abernathy John BurgessNick Cooper John DowMatt McGee Darryl WightmanTable of ContentsIntroduction (2)Development Credits: (2)With special thanks to our Beta Testers: (2)Table of Contents (3)Notes on Hardware (4)Overview (5)Aircraft Limitations (6)Airspeed Limitations (6)Engine Limitations (6)Operating Conditions (6)Fuel (7)Other Limitations (7)Emergency Procedures (8)Engine Failure on the Take-off Roll (8)Engine Failure after Take-off (8)Glide Performance (8)Emergency Landing (9)Spin Recovery (9)Normal Procedures (10)Before Starting Engine (10)Starting Engine (10)Before Taxiing (11)Taxiing (11)Engine Runup (11)Before Take-off (11)Take-Off (12)Initial Climb (12)Cruise Climb (12)Cruise (12)Landing (13)Balked Landing (13)After Landing (13)Securing Aircraft (14)Basic Performance (15)Stall Speeds (15)Take-Off Performance (15)Landing Performance (16)Systems Description (17)Instrument Panel Layout (17)Switch Logic and Electrical System (18)Master Switch (18)Fuel Pump Switch (19)LAND/TAXI Switch (19)Strobe/Nav Switch (19)Electrical System Diagram (20)Engine (21)Propeller (21)Fuel (21)Notes on HardwareDue to the unusual 3-position switches in this aircraft, conventional hardware 2position toggle switches (eg. strobe or nav light switches) cannot be translated tothe single 3-position switch which combine these.Additionally, as this aircraft utilises a single level power control (throttle), conventional throttle/prop/mixture hardware may interfere with the function of this system, and not work as intended. It is recommended to place your propeller and mixture levers in the IDLE position, and not move them while the engine is running.OverviewThe Orbx BW 635RG has been developed using official documentation and Computer Aided Design (CAD) resources from Blackwing Sweden. As a result, the aeroplane has been created through masterful modelling, texturing, systems integration, and flight model development.Figure 1 – Aircraft 3-viewAircraft DimensionsLength 6.6m Height 2.2m Wingspan8.4mWeightsBasic Empty Weight 375kg Maximum Take-off Weight 600kg Maximum Fuel Capacity (Litres)130LThe content in this manual and the operation of the BW 635RG in Microsoft Flight Simulator strictly must not be used as reference material in any form for operating the real aircraft.Aircraft LimitationsAirspeed LimitationsAirspeed Description Airspeed (KIAS) RemarksVne Never Exceed Speed 157 Must not exceed this speed in any operation.Va Manoeuvring Speed 109 If full or abrupt control deflection is made, the airframe may be overstressed.Vfe1 Max flap extended speed20 degrees90 Maximum speed for flaps 20°Vfe2 Max flap extended speed35-45 degrees 70 Maximum speed for flaps 35-45°Vlo Maximum landing gearoperating speed 70Do not extended or retract the landing gearabove this speed.Vle Maximum landing gear extended speed 90 Do not exceed this speed with the landing gearalready down.Vs0 Stall speed flaps/gearextended 38 Stall speed with gear down/flaps >0° and in level flight at MTOWVs1 Stall speed clean 49 Stall speed flaps retracted, gear up and in level flight at MTOWEngine LimitationsEngineEngine Manufacturer Rotax Engine Model Rotax 915 iSMaximum Power Take-off (Max 5 min.) 141 hp Continuous 135 hpMaximum RPM Take-off (Max 5 min.) 5800 Continuous 5500Critical Altitude 15000ft AMSL Maximum OperatingAltitude23000ft AMSL Operating ConditionsAerobatic manoeuvres, flight in IFR conditionsand flights in icing conditions are prohibited inthis aircraft.FuelFuel TanksLeft Right Litres US Gal Litres US GalTotal Fuel in Tank 67.5 17.8 62.5 16.5Unusable Fuel 2.5 0.7 2.5 0.7 Total Useable Fuel in Tanks 66.5 17.6 61.5 16.2Other LimitationsMaximum demonstrated crosswind for the BW 635RG is 20 knots.Emergency ProceduresNote: The following procedures have been modified to be suitable for simulation. It does not cover emergencies that are a) not simulated and b) not reasonable. Checklist items from the real procedures have been omitted and these procedures must not under any circumstances be used for training purposes.Engine Failure on the Take-off RollThrottle: IDLEIgnition: OFFFuel Pump: MAIN (DOWN POS)Brakes: APPLYWhen stopped: SECURE AIRCRAFTEngine Failure after Take-offNose: IMMEDIATELY LOWERAirspeed: 65 KNOTSLanding Area: DETERMINE WITHIN 30° OF NOSEFlaps: USE AS REQUIREDLanding Gear: USE DESCRETIONFuel Selector: OFFIgnition: OFFMaster Switch: OFFGlide PerformanceThe BW 635RG, the approximate performance for a glide is 65 KIAS which willgive approximately a 545ft/min rate of descent in the clean configuration.Glide performance will degrade significantly on extension of flaps and landinggear.Emergency LandingAirspeed: 65 KIASField: PICK BEST OPTIONLanding Gear: USE DISCRETION DEPENDING ON FIELD TYPEFlaps: AS REQUIREDFuel Selector: OFFIgnition: OFFFuel Pump: MAIN (down)Master Switch: OFF BEFORE LANDINGSpin RecoveryThrottle: IDLEControl Stick: AILERON NEUTRALRudder: FULL OPPOSITE TO DIRECTION OF ROTATIONControl Stick: POSITIVELY FORWARD OF NEUTRALRudder: NEUTRAL WHEN ROTATION STOPSControl Stick: SMOOTHLY PULL OUT OF DIVEWARNING:INTENTIONAL SPINS ARE NOT APPROVED INTHIS AIRCRAFT.Normal ProceduresNote: The pre-flight inspection portion of the normal procedures has been removed due to impracticality in the simulator.Before Starting EngineIgnition: OFFMaster Switch: OFF (down)Backup Battery: OFF/AUTO (down)Landing Gear Lever: DOWNCircuit Breakers: INCanopy CLOSED (CLICKING THE LATCHON THE INSIDE LEFT SIDEWALL.) Starting EngineParking Brake: HOLD TOE BRAKES AND ENGAGE PARKINGBRAKEMaster Switch: ENGINE START (middle position)Fuel Selector: SETFuel Gauge: CHECKFuel Pump: BOTH (up)Ignition: BOTHNav Lights: STROBE (middle position)Throttle: SET ½-1 INCH OPENIgnition: STARTOil Pressure: GREEN WITHIN 10 SECWarnings: NONEBefore TaxiingMaster Switch: NORMAL OPERATION (up)Altimeter: SETAvionics: SETParking Brake: DISENGAGETaxiingInstruments: CHECKED (COMPASS/HSI/BALL/ATT) Engine RunupParking Brake: ENGAGERPM: 2500 RPMFuel Pump: CYCLE, CHECK FUEL PRESSUREIdle: CHECK IDLE 1800 +/- 100 RPM Before Take-offCanopy: CLOSED AND LOCKEDFlaps: 1 STAGE (20°)Elevator Trim: SET FOR TAKE-OFFEngine Instruments: NORMALLanding Light: ON (up)Controls: FULL FREE AND CORRECT MOVEMENTParking Brake: DISENGAGETake-OffThrottle: FULLControls: NEUTRAL45 Knots: ROTATEAccelerate: NOSE ON HORIZON, ACCEL TO 80 KIASPositive Rate of Climb: GEAR UPLanding Light: OFF (down)Flaps: RETRACT ABOVE 500’ AGLInitial ClimbThrottle: MAX CONTINUOUS (5500 RPM)Airspeed: 90 KIASFuel Pump: MAIN (down) ABOVE 500’ AGL Cruise ClimbThrottle: MAX CONTINUOUS (5500 RPM)Airspeed: 130 KIASCruiseThrottle: 55-75% PowerAirspeed: 120-157 KIAS (<130 KIAS IN TURB)LandingFuel: QTY CHECKEDFuel Selector: FULLEST TANKFuel Pump: BOTH (up position)Airspeed: 90 KIASFlaps: EXTEND FLAP 1 <90 KIASDownwind Airspeed: 65 KIASLanding Gear: DOWN @ 65 KIAS; CHECK 3 GREENLanding Light: ON (up position)Base Leg: EXTEND FLAP 2 < 65 KIASFinal Approach Airspeed: 60 KIASBalked LandingThrottle: SMOOTHLY INCREASEAirspeed: 60 KIASTrim: COURSE TRIM TO RELIEVE PRESSUREFlaps: RETRACT TO POSITION 1 (20°)Gear: UPTrim: TRIM FOR CLIMBAfter LandingFlaps: RETRACTExterior Lights: AS REQ’DFuel Pump: MAIN (down)Securing AircraftParking Brake: ENGAGEDThrottle: IDLESwitches: ALL OFF EXCEPT ACL AND MASTERIgnition: OFFNav Lights: OFF (down)Master Switch: OFFBasic PerformanceStall SpeedsMTOW 600kg | CG 32% MAC | Power Idle | Level FlightFlap Position Stall Speed (KIAS) 0° 49 20° 44 35° 39 45°38Take-Off PerformanceMTOW | ISA CONDITIONS | SEA LEVEL | FLAPS 1 (20°) | MTOW (600kg)Cruise PerformanceRunway Surface Ground RollOver 50ft Obstacleft mft mPaved Runway328 100 656 200 Unpaved (Grass) Runway 361110689208Pressure Altitude Power (%) TAS Fuel Flow LPH MAP (inHg) Endurance(hr)Range (nm) 500055 161 19.7 30 5.8 941 65 170 23.3 34.1 4.9 827 7517826.937.44.1738Landing PerformanceMTOW | ISA CONDITIONS | FLAPS 2 (35°) | MTOW (600kg) | Speed 1.3 x VsoRunway Surface Ground Roll Over 50ft Obstacle ft m ft mPaved Runway 525 160 951 290 Unpaved (Grass) Runway 558 170 984 300Systems Description Instrument Panel LayoutSwitch Logic and Electrical SystemThe electrical switches in the BW 635RG are 3-position switches. These are generally known as “DOWN”, “MIDDLE” and “UP”. They are briefly explained below.Master SwitchThe MASTER switch functions in a unique way, with the following switch logic:1.When the MASTER switch is DOWN, all battery power is off. There will beno electrical power provided to the aircraft.•Note: The engine CANNOT be shut down when the master switch isoff. Electrical power must be present for the engine to turn off.2.When the MASTER switch is in the MIDDLE (Engine Start) position, limitedsystem functionality will be present. The backup battery will be activatedand power the following systems:•Primary Flight Display•Compass•AHRS (Attitude Heading Reference System)•Radio3.When the MASTER switch is UP (Normal Operation), full electrical supplywill be provided to the aircraft. The following systems will be powered on: •Note: the engine CANNOT be started with the MASTER switch in theUP position. If the engine won’t start, check the switch is in theMIDDLE position•Multi-Function Display•Transponder•Autopilot•Audio panel•STBY instruments•Pitot Heat•Main battery is disconnected from running engine. Alternatorprovides power.See Section NORMAL PROCEDURES for positioning of the MASTER switch.Fuel Pump SwitchThe Fuel Pump switch also has some advanced logic to it, due to two fuel pumpsbeing present, however, to put it simply, it operates in the following way:1.In the DOWN position, the main fuel pump is in use.2.In the MIDDLE position, the auxiliary fuel pump is in use.3.In the UP position, both fuel pumps will be on.LAND/TAXI SwitchThe LAND/TAXI switch powers the Taxi and Landing lights. It operates in the following logic:1.In the DOWN position, both lights will be OFF.2.In the MIDDLE position, the taxi light will switch on when the landinggear is extended.3.In the UP position, the Landing Light will switch on when the landinggear is extended.Strobe/Nav SwitchThe Strobe/Nav switch powers the Navigation (Red/Green) and Strobe (flashingwhite) lights. It operates in the following logic:1.In the DOWN position, both lights will be OFF.2.In the MIDDLE position, the STROBE light will be on.3.In the UP position, both the strobe and Nav lights will be on.Electrical System DiagramThe BW 635RG’s electrical system is modelled in the following way in Microsoft Flight Simulator.Because the starter system is connected to the BACKUP BUS, this means you cannot start the engine with the MASTER switch in the UP position, due to the BACKUP BUS being disconnected from the circuit once the MAIN BAT BUS is powered.Page 21 of 21User Guide v1.0 –RevisionEngineThe BW 635RG is powered by the Rotax 915iS. The Rotax 915iS is a four-stroke, four-cylinder, fuel-injected, turbocharged aircraft engine with a maximum power output of141 horsepower. The engine utilizes electronic fuel injection (EFI) technology toprovide precise fuel delivery and improved fuel efficiency. It also features a modernliquid-cooling system and a dual electronic ignition system for reliable performance.The Rotax 915iS engine has a maximum operating RPM of 5,200, with a recommended continuous operation range of 5,000 RPM or less.PropellerThe propeller is a 3-blade wood-composite design, which is hydraulically adjustable for operation at various pitch angles, controlled independently of the pilot. The propeller is linked to the engine through an electronically controlled governor, where RPM isadjusted in accordance with the position of the throttle control. This pitch curve cannot be adjusted in flight, however is designed to ensure maximum performance in allphases of flight.FuelBoth wings have fuel tanks, which are fed to the engine via electric fuel pumps. Fuelsystem information is fed via sensors to the Garmin avionics suite and can be viewedon the displays inside the cockpit.AIRPLANE WEIGHTSBasic Empty Weight……………………….…375 KgMaximum Takeoff Weight…………………..600 KgMaximum Fuel Weight………………………...95 Kg Maximum Landing Weight………………….600 Kg TANK USABLE FUEL LEFT WING TANK67.5 litres 17.8 US Gallons RIGHT WING TANK62.5 litres 16.5 US Gallons TOTAL 130 litres34.3 US GallonsFUEL CAPACITY AIRSPEEDS Never Exceed Speed ……….…………….173 KIAS Max Structural Cruising Speed…………..156 KIAS Maneuvering Speed MTOW……………….109 KIAS Initial Climb………………………………………80 KIASBest Angle Climb……………………………….75 KIASBest Rate of Climb……………………………..90 KIASMax Flap Ext 20°……………………..............90 KIASMax Flap Ext 35-45°……………………………70 KIASMax Landing Gear Operation……………….70 KIASMax Landing Gear Extended………………..90 KIASPlanned Cruise TAS………………………….130 KIASFinal Approach Speed………………………..60 KIAS POWERPLANT LIMITATIONSENGINE LIMITS (RPM)Take-off (5 Minutes)………....5800 RPM Max Continuous……………….5500 RPMALTITUDE LIMITSMaximum Operating Altitude………………23 000ftFor Microsoft Flight Simulator Use Only0-12023 Orbx Simulation Systems Pty. Ltd BW 635RG QUICK REFERENCESHEETIssued: 21 Apr 2023Revised: 21 Apr 20230-2PROCEDURESBEFORE STARTING ENGINEPreflight Inspection………………………….COMPLETECrew Briefing………………………………….COMPLETEIgnition…………………………………………………….OFFMaster Switch…………………………………………..OFFBackup Battery …..…………………………….OFF/AUTOLanding Gear Lever………………………………..DOWNCircuit Breakers…………………………………………..IN Canopy………………………………………………CLOSED STARTING ENGINEArea……………………………………………………..CLEARParking Brake……………….HOLD TOE BRAKES ANDENGAGEMaster Switch …..……………….ENGINE START (MID)Fuel Selector…………………………………………….SETFuel Pump………………………………………BOTH (UP)Ignition………………………………………………….BOTHExternal Lights……………………………………..AS REQThrottle ………………………..………..Τ12-1 INCH OPENIgnition………………………………………………….START AFTER START Oil Pressure.…………………………………………RISING Master Switch ……………………………..NORMAL (UP)Radios………………………………………………………SET Altimeter…………………………………………………..SET ATIS and Clearance…………………………..OBTAINEDBEFORE TAXIBrakes/Park Brake ………………………….DISENGAGEFlight Instruments……………………………..CHECKEDCompass…………………………………………CHECKED BEFORE TAKEOFFCanopy/Harnesses………………………………SECURE Flaps…………………………………….……1 STAGE (20°)Trim ..……………………………………SET FOR TAKEOFF Flight Instruments………………………………………SET Engine Instruments………………CHECKED NORMAL Avionics…………………………………………………….SET External Lights………………………………………AS REQ Flight Controls…………..FULL, FREE AND CORRECT Takeoff Safety Brief………………………….DELIVERED TAKEOFFBrakes/Park Brake………………………….DISENGAGEPower…………SMOOTHLY INCREASE TO MAXIMUM45 knots………………………………………………ROTATEAccelerate……….…NOSE ON HORIZON, TO 80 KTSPositive Rate of Climb………………………….GEAR UPLanding Light.……………………………….OFF (DOWN)Flaps ………………………..RETRACT ABOVE 500’ AGLMEMORY ITEMS 2023 Orbx Simulation Systems Pty. Ltd ENGINE RUN UP Parking Brake ……………………………………..ENGAGE Engine Instruments……………………………CHECKED Engine RPM…………………………………SET 2500 RPM Fuel Pump…………………………………………….CYCLE Idle …………………..…..CHECK IDLE 1800 ±100RPM Navigation Equipment …..…………………………….SETFor Microsoft Flight Simulator Use OnlyIssued: 21 Apr 2023Revised: 21 Apr 2023AFTER TAKEOFF Engine Instruments……………………..WITHIN LIMITS Climb Speed…………………………………………90 KIAS Fuel Pump………….MAIN (DOWN ) ABOVE 500’ AGL0-3CRUISEPower….……………………………………….SET 55-75%Airspeed…..……….120-157KTS (<130KTS IN TURB.)DESCENTAltimeter…………………………………………………..SETFuel Selector………………………………FULLEST TANKPower Lever………………….AS REQUIRED FOR RODApproach Brief………………………………PLETE BEFORE LANDINGBrakes……………………………………………………..OFFFuel ………….………………………………QTY CHECKEDFuel Selector………………………………FULLEST TANK Fuel Pump……….………………………………BOTH (UP)LANDINGDOWNWINDAirspeed….………………………………………….90 KIASFlaps….………………………………………STAGE 1 (20°)Airspeed………….………………………………….65 KIASLanding Gear…..…………………….DOWN @ 65 KIASCHECK 3 GREENLanding Light………………………………………ON (UP)BASEFlaps…………………………… STAGE 2 (35°) < 65 KIASFINALAirspeed………….………………………………….60 KIASTouchdown ……………………….MAIN WHEELS FIRSTStick………………………………………………FULL BACK Brakes…………………………………………………..APPLYAFTER LANDING Flaps………………………………………………..RETRACT Landing Lights…………………………………………..OFFFuel Pump….………………………………MAIN (DOWN)SHUTDOWNParking Brake ……………………………………..ENGAGE Throttle……………………………………………………IDLE Switches….………………………….OFF EXCL. MASTERIgnition..…………………………………………………..OFFLights….……………………………………….OFF (DOWN)Master Switch..……………………………..OFF (DOWN)MEMORY ITEMS 2023 Orbx Simulation Systems Pty. Ltd For Microsoft Flight Simulator Use OnlyPROCEDURESIssued: 21 Apr 2023Revised: 21 Apr 2023。
三分训练计划
三分训练计划每个人都希望拥有健康的体魄和强健的身躯。
为了实现这一目标，锻炼身体是至关重要的。
然而，由于生活忙碌和缺乏时间，很多人发现很难坚持健身计划。
在这里，我将介绍一种高效且时间紧凑的训练计划——三分训练计划，帮助您在忙碌的日程中保持身体健康。
三分训练计划的核心理念是：只需要三分钟的时间，每天集中进行高强度的锻炼，就能达到全身肌群的训练效果。
这种训练方式源于科学研究，得到了许多健身专家和运动员的认可。
它的优势在于不需要任何器械或场地，只需一小段时间和一丝决心。
下面是三分训练计划的具体内容：1. 热身开始每次训练之前，进行5分钟的热身运动很重要。
您可以选择跳绳、慢跑或者做一些简单的伸展动作，使身体准备好接受高强度的运动。
2. 第一组：下蹲跳每个训练日，您需要连续进行5组下蹲跳。
下蹲跳是一种高强度的有氧运动，可以锻炼到大部分肌肉群。
具体操作方法如下：- 站直，双腿与肩同宽。
- 弯曲膝盖和髋关节，下蹲。
同时，双手放在胸前。
- 快速弹起，尽量跳起来。
在空中，将手放在头顶上。
- 通过弹跳，尽量高地提起膝盖。
这个动作可以增加腹肌的锻炼效果。
- 重复这个动作，直到完成一组。
3. 第二组：俯卧撑在下蹲跳之后，立刻转到俯卧撑的动作，进行5组连续俯卧撑。
俯卧撑是一种全身肌肉群参与的运动，可以有效地锻炼胸肌、手臂和腹肌。
具体操作方法如下：- 仰卧于地，并用手掌撑起身体。
- 手掌与肩同宽，手指朝向前方。
- 弯曲手肘，将身体降低至地面。
- 通过用力推起，将身体恢复到原始位置。
- 重复这个动作，直到完成一组。
4. 第三组：仰卧起坐在完成俯卧撑之后，立即转到仰卧起坐的动作，进行5组连续仰卧起坐。
仰卧起坐是一种有效锻炼腹肌的运动，可以帮助塑造平坦的腹部。
具体操作方法如下：- 仰卧于地面，双脚弯曲并放在地面上。
- 双手交叉放在胸前或放在脑后。
- 用腹肌控制，将上半身抬离地面，直到肩部离地面。
- 缓慢地恢复到原始位置。
- 重复这个动作，直到完成一组。
IATA AHM目录
Airport Handling ManualEffective 1 January—31 December 201838NOTICEDISCLAIMER. The information contained in thispublication is subject to constant review in the lightof changing government requirements and regula-tions. No subscriber or other reader should act onthe basis of any such information without referringto applicable laws and regulations and/or withouttak ing appropriate professional advice. Althoughevery effort has been made to ensure accuracy, theInternational Air Transport Association shall not beheld responsible for any loss or damage caused byerrors, omissions, misprints or misinterpretation ofthe contents hereof. Furthermore, the InternationalAir Transport Association expressly disclaims anyand all liability to any person or entity, whether apurchaser of this publication or not, in respect ofanything done or omitted, and the consequencesof anything done or omitted, by any such person orentity in reliance on the contents of this publication.Opinions expressed in advertisements appearing inthis publication are the advertiser’s opinions and donot necessarily reflect those of IATA. The mentionof specific companies or products in advertisementdoes not imply that they are endorsed or recom-mended by IATA in preference to others of a simi-lar nature which are not mentioned or advertised.© International Air Transport Association. AllRights Reserved. No part of this publication maybe reproduced, recast, reformatted or trans-mitted in any form by any means, electronic ormechanical, including photocopying, record-ing or any information storage and retrieval sys-tem, without the prior written permission from:Senior Vice PresidentAirport, Passenger, Cargo and SecurityInternational Air Transport Association800 Place VictoriaP.O. Box 113Montreal, QuebecCANADA H4Z 1M1Airport Handling ManualMaterial No.: 9343-38ISBN 978-92-9229-505-9© 2017 International Air Transport Association. All rights reserved.TABLE OF CONTENTSPage Preface (xv)Introduction (xvii)General (1)AHM001Chapter0—Record of Revisions (1)AHM011Standard Classification and Numbering for Members Airport Handling Manuals (2)AHM012Office Function Designators for Airport Passenger and Baggage Handling (30)AHM020Guidelines for the Establishment of Airline Operators Committees (31)AHM021Guidelines for Establishing Aircraft Ground Times (34)AHM050Aircraft Emergency Procedures (35)AHM070E-Invoicing Standards (53)Chapter1—PASSENGER HANDLING (91)AHM100Chapter1—Record of Revisions (91)AHM110Involuntary Change of Carrier,Routing,Class or Type of Fare (92)AHM112Denied Boarding Compensation (98)AHM120Inadmissible Passengers and Deportees (99)AHM140Items Removed from a Passenger's Possession by Security Personnel (101)AHM141Hold Loading of Duty-Free Goods (102)AHM170Dangerous Goods in Passenger Baggage (103)AHM176Recommendations for the Handling of Passengers with Reduced Mobility(PRM) (105)AHM176A Acceptance and Carriage of Passengers with Reduced Mobility(PRM) (106)AHM180Carriage of Passengers with Communicable Diseases (114)AHM181General Guidelines for Passenger Agents in Case of SuspectedCommunicable Disease (115)Chapter2—BAGGAGE HANDLING (117)AHM200Chapter2—Record of Revisions (117)AHM210Local Baggage Committees (118)AHM211Airport Operating Rules (124)Airport Handling ManualPageChapter2—BAGGAGE HANDLING(continued)AHM212Interline Connecting Time Intervals—Passenger and Checked Baggage (126)AHM213Form of Interline Baggage Tags (128)AHM214Use of the10Digit Licence Plate (135)AHM215Found and Unclaimed Checked Baggage (136)AHM216On-Hand Baggage Summary Tag (138)AHM217Forwarding Mishandled Baggage (139)AHM218Dangerous Goods in Passengers'Baggage (141)AHM219Acceptance of Firearms and Other Weapons and Small Calibre Ammunition (142)AHM221Acceptance of Power Driven Wheelchairs or Other Battery Powered Mobility Aidsas Checked Baggage (143)AHM222Passenger/Baggage Reconciliation Procedures (144)AHM223Licence Plate Fallback Sortation Tags (151)AHM224Baggage Taken in Error (154)AHM225Baggage Irregularity Report (156)AHM226Tracing Unchecked Baggage and Handling Damage to Checked and UncheckedBaggage (159)AHM230Baggage Theft and Pilferage Prevention (161)AHM231Carriage of Carry-On Baggage (164)AHM232Handling of Security Removed Items (168)AHM240Baggage Codes for Identifying ULD Contents and/or Bulk-Loaded Baggage (169)Chapter3—CARGO/MAIL HANDLING (171)AHM300Chapter3—Record of Revisions (171)AHM310Preparation for Loading of Cargo (172)AHM311Securing of Load (174)AHM312Collection Sacks and Bags (177)AHM320Handling of Damaged Cargo (178)AHM321Handling of Pilfered Cargo (179)AHM322Handling Wet Cargo (180)AHM330Handling Perishable Cargo (182)AHM331Handling and Protection of Valuable Cargo (184)AHM332Handling and Stowage of Live Animals (188)AHM333Handling of Human Remains (190)Table of ContentsPageChapter3—CARGO/MAIL HANDLING(continued)AHM340Acceptance Standards for the Interchange of Transferred Unit Load Devices (191)AHM345Handling of Battery Operated Wheelchairs/Mobility AIDS as Checked Baggage (197)AHM350Mail Handling (199)AHM351Mail Documents (203)AHM353Handling of Found Mail (218)AHM354Handling of Damaged Mail (219)AHM355Mail Security (220)AHM356Mail Safety (221)AHM357Mail Irregularity Message (222)AHM360Company Mail (224)AHM380Aircraft Documents Stowage (225)AHM381Special Load—Notification to Captain(General) (226)AHM382Special Load—Notification to Captain(EDP Format and NOTOC Service) (231)AHM383Special Load—Notification to Captain(EDP NOTOC Summary) (243)AHM384NOTOC Message(NTM) (246)Chapter4—AIRCRAFT HANDLING AND LOADING (251)AHM400Chapter4—Record of Revisions (251)AHM411Provision and Carriage of Loading Accessories (252)AHM420Tagging of Unit Load Devices (253)AHM421Storage of Unit Load Devices (263)AHM422Control of Transferred Unit Load Devices (268)AHM423Unit Load Device Stock Check Message (273)AHM424Unit Load Device Control Message (275)AHM425Continued Airworthiness of Unit Load Devices (279)AHM426ULD Buildup and Breakdown (283)AHM427ULD Transportation (292)AHM430Operating of Aircraft Doors (295)AHM431Aircraft Ground Stability—Tipping (296)AHM440Potable Water Servicing (297)AHM441Aircraft Toilet Servicing (309)Airport Handling ManualPageChapter4—AIRCRAFT HANDLING AND LOADING(continued)AHM450Standardisation of Gravity Forces against which Load must be Restrained (310)AHM451Technical Malfunctions Limiting Load on Aircraft (311)AHM453Handling/Bulk Loading of Heavy Items (312)AHM454Handling and Loading of Big Overhang Items (313)AHM455Non CLS Restrained ULD (316)AHM460Guidelines for Turnround Plan (323)AHM462Safe Operating Practices in Aircraft Handling (324)AHM463Safety Considerations for Aircraft Movement Operations (337)AHM465Foreign Object Damage(FOD)Prevention Program (340)Chapter5—LOAD CONTROL (343)AHM500Chapter5—Record of Revisions (343)AHM501Terms and Definitions (345)AHM503Recommended Requirements for a New Departure Control System (351)AHM504Departure Control System Evaluation Checklist (356)AHM505Designation of Aircraft Holds,Compartments,Bays and Cabin (362)AHM510Handling/Load Information Codes to be Used on Traffic Documents and Messages (368)AHM513Aircraft Structural Loading Limitations (377)AHM514EDP Loading Instruction/Report (388)AHM515Manual Loading Instruction/Report (404)AHM516Manual Loadsheet (416)AHM517EDP Loadsheet (430)AHM518ACARS Transmitted Loadsheet (439)AHM519Balance Calculation Methods (446)AHM520Aircraft Equipped with a CG Targeting System (451)AHM530Weights for Passengers and Baggage (452)AHM531Procedure for Establishing Standard Weights for Passengers and Baggage (453)AHM533Passengers Occupying Crew Seats (459)AHM534Weight Control of Load (460)AHM536Equipment in Compartments Procedure (461)AHM537Ballast (466)Table of ContentsPageChapter5—LOAD CONTROL(continued)AHM540Aircraft Unit Load Device—Weight and Balance Control (467)AHM550Pilot in Command's Approval of the Loadsheet (468)AHM551Last Minute Changes on Loadsheet (469)AHM561Departure Control System,Carrier's Approval Procedures (471)AHM562Semi-Permanent Data Exchange Message(DEM) (473)AHM564Migration from AHM560to AHM565 (480)AHM565EDP Semi-Permanent Data Exchange for New Generation Departure Control Systems (500)AHM570Automated Information Exchange between Check-in and Load Control Systems (602)AHM571Passenger and Baggage Details for Weight and Balance Report(PWR) (608)AHM580Unit Load Device/Bulk Load Weight Statement (613)AHM581Unit Load Device/Bulk Load Weight Signal (615)AHM583Loadmessage (619)AHM587Container/Pallet Distribution Message (623)AHM588Statistical Load Summary (628)AHM590Load Control Procedures and Loading Supervision Responsibilities (631)AHM591Weight and Balance Load Control and Loading Supervision Training and Qualifications (635)Chapter6—MANAGEMENT AND SAFETY (641)AHM600Chapter6—Record of Revisions (641)AHM610Guidelines for a Safety Management System (642)AHM611Airside Personnel:Responsibilities,Training and Qualifications (657)AHM612Airside Performance Evaluation Program (664)AHM615Quality Management System (683)AHM616Human Factors Program (715)AHM619Guidelines for Producing Emergency Response Plan(s) (731)AHM620Guidelines for an Emergency Management System (733)AHM621Security Management (736)AHM633Guidelines for the Handling of Emergencies Requiring the Evacuation of an Aircraft During Ground Handling (743)AHM650Ramp Incident/Accident Reporting (745)AHM652Recommendations for Airside Safety Investigations (750)AHM660Carrier Guidelines for Calculating Aircraft Ground Accident Costs (759)Airport Handling ManualChapter7—AIRCRAFT MOVEMENT CONTROL (761)AHM700Chapter7—Record of Revisions (761)AHM710Standards for Message Formats (762)AHM711Standards for Message Corrections (764)AHM730Codes to be Used in Aircraft Movement and Diversion Messages (765)AHM731Enhanced Reporting on ATFM Delays by the Use of Sub Codes (771)AHM780Aircraft Movement Message (774)AHM781Aircraft Diversion Message (786)AHM782Fuel Monitoring Message (790)AHM783Request Information Message (795)AHM784Gate Message (797)AHM785Aircraft Initiated Movement Message(MVA) (802)AHM790Operational Aircraft Registration(OAR)Message (807)Chapter8—GROUND HANDLING AGREEMENTS (811)AHM800Chapter8—Record of Revisions (811)AHM801Introduction to and Comments on IATA Standard Ground Handling Agreement(SGHA) (812)AHM803Service Level Agreement Example (817)AHM810IATA Standard Ground Handling Agreement (828)AHM811Yellow Pages (871)AHM813Truck Handling (872)AHM815Standard Transportation Documents Service Main Agreement (873)AHM817Standard Training Agreement (887)AHM830Ground Handling Charge Note (891)AHM840Model Agreement for Electronic Data Interchange(EDI) (894)Chapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS (911)AHM900Chapter9—Record of Revisions (911)AHM901Functional Specifications (914)AHM904Aircraft Servicing Points and System Requirements (915)AIRBUS A300B2320-/B4/C4 (917)A300F4-600/-600C4 (920)A310–200/200C/300 (926)A318 (930)A319 (933)Table of ContentsPageChapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS(continued) AHM904Aircraft Doors,Servicing Points and System Requirements for the Use of Ground Support Equipment(continued)A320 (936)A321 (940)A330-200F (943)A330-300 (948)A340-200 (951)A340-300 (955)A340-500 (959)A340-600 (962)Airbus350900passenger (965)AIRBUS A380-800/-800F (996)ATR42100/200 (999)ATR72 (1000)AVRO RJ70 (1001)AVRO RJ85 (1002)AVRO RJ100 (1003)B727-200 (1004)B737–200/200C (1008)B737-300,400,-500 (1010)B737-400 (1013)B737-500 (1015)B737-600,-700,-700C (1017)B737-700 (1020)B737-800 (1022)B737-900 (1026)B747–100SF/200C/200F (1028)B747–400/400C (1030)B757–200 (1038)B757–300 (1040)Airport Handling ManualPageChapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS(continued) AHM904Aircraft Doors,Servicing Points and System Requirements for the Use of Ground Support Equipment(continued)B767—200/200ER (1041)B767—300/300ER (1044)B767—400ER (1048)B777–200/200LR (1051)B777–300/300ER (1055)Boeing787800passenger (1059)BAe ATP(J61) (1067)Bombardier CS100 (1068)Bombardier CS300 (1072)CL-65(CRJ100/200) (1076)DC8–40/50F SERIES (1077)DC8–61/61F (1079)DC8–62/62F (1081)DC8–63/63F (1083)DC9–15/21 (1085)DC9–32 (1086)DC9–41 (1087)DC9–51 (1088)DC10–10/10CF (1089)DC10–30/40,30/40CF (1091)EMBRAER EMB-135Regional Models (1092)EMBRAER EMB-145Regional Models (1094)Embraer170 (1096)Embraer175 (1098)Embraer190 (1100)Embraer195 (1102)FOKKER50(F27Mk050) (1104)FOKKER50(F27Mk0502) (1106)Chapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS(continued) AHM904Aircraft Doors,Servicing Points and System Requirements for the Use of Ground Support Equipment(continued)FOKKER70(F28Mk0070) (1108)FOKKER100(F28Mk0100) (1110)FOKKER100(F28Mk0100) (1112)IL-76T (1114)MD-11 (1116)MD–80SERIES (1118)SAAB2000 (1119)SAAB SF-340 (1120)TU-204 (1122)AHM905Reference Material for Civil Aircraft Ground Support Equipment (1125)AHM905A Cross Reference of IATA Documents with SAE,CEN,and ISO (1129)AHM909Summary of Unit Load Device Capacity and Dimensions (1131)AHM910Basic Requirements for Aircraft Ground Support Equipment (1132)AHM911Ground Support Equipment Requirements for Compatibility with Aircraft Unit Load Devices (1136)AHM912Standard Forklift Pockets Dimensions and Characteristics for Forkliftable General Support Equipment (1138)AHM913Basic Safety Requirements for Aircraft Ground Support Equipment (1140)AHM914Compatibility of Ground Support Equipment with Aircraft Types (1145)AHM915Standard Controls (1147)AHM916Basic Requirements for Towing Vehicle Interface(HITCH) (1161)AHM917Basic Minimum Preventive Maintenance Program/Schedule (1162)AHM920Functional Specification for Self-Propelled Telescopic Passenger Stairs (1164)AHM920A Functional Specification for Towed Passenger Stairs (1167)AHM921Functional Specification for Boarding/De-Boarding Vehicle for Passengers withReduced Mobility(PRM) (1169)AHM922Basic Requirements for Passenger Boarding Bridge Aircraft Interface (1174)AHM923Functional Specification for Elevating Passenger Transfer Vehicle (1180)AHM924Functional Specification for Heavy Item Lift Platform (1183)AHM925Functional Specification for a Self-Propelled Conveyor-Belt Loader (1184)AHM925A Functional Specification for a Self-Propelled Ground Based in-Plane LoadingSystem for Bulk Cargo (1187)Chapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS(continued) AHM925B Functional Specification for a Towed Conveyor-Belt Loader (1190)AHM926Functional Specification for Upper Deck Catering Vehicle (1193)AHM927Functional Specification for Main Deck Catering Vehicle (1197)AHM930Functional Specification for an Upper Deck Container/Pallet Loader (1201)AHM931Functional Specification for Lower Deck Container/Pallet Loader (1203)AHM932Functional Specification for a Main Deck Container/Pallet Loader (1206)AHM933Functional Specification of a Powered Extension Platform to Lower Deck/Container/ Pallet Loader (1209)AHM934Functional Specification for a Narrow Body Lower Deck Single Platform Loader (1211)AHM934A Functional Specification for a Single Platform Slave Loader Bed for Lower DeckLoading Operations (1213)AHM936Functional Specification for a Container Loader Transporter (1215)AHM938Functional Specification for a Large Capacity Freighter and Combi Aircraft TailStanchion (1218)AHM939Functional Specification for a Transfer Platform Lift (1220)AHM941Functional Specification for Equipment Used for Establishing the Weight of aULD/BULK Load (1222)AHM942Functional Specification for Storage Equipment Used for Unit Load Devices (1224)AHM950Functional Specification for an Airport Passenger Bus (1225)AHM951Functional Specification for a Crew Transportation Vehicle (1227)AHM953Functional Specifications for a Valuable Cargo Vehicle (1229)AHM954Functional Specification for an Aircraft Washing Machine (1230)AHM955Functional Specification for an Aircraft Nose Gear Towbar Tractor (1232)AHM956Functional Specification for Main Gear Towbarless Tractor (1235)AHM957Functional Specification for Nose Gear Towbarless Tractor (1237)AHM958Functional Specification for an Aircraft Towbar (1240)AHM960Functional Specification for Unit Load Device Transport Vehicle (1242)AHM961Functional Specification for a Roller System for Unit Load Device Transportation on Trucks (1245)AHM962Functional Specification for a Rollerised Platform for the Transportation of Twenty Foot Unit Load Devices that Interfaces with Trucks Equipped to Accept Freight ContainersComplying with ISO668:1988 (1247)AHM963Functional Specification for a Baggage/Cargo Cart (1249)AHM965Functional Specification for a Lower Deck Container Turntable Dolly (1250)AHM966Functional Specification for a Pallet Dolly (1252)Chapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS(continued) AHM967Functional Specification for a Twenty Foot Unit Load Device Dolly (1254)AHM968Functional Specification for Ramp Equipment Tractors (1256)AHM969Functional Specification for a Pallet/Container Transporter (1257)AHM970Functional Specification for a Self-Propelled Potable Water Vehicle with Rear orFront Servicing (1259)AHM971Functional Specification for a Self-Propelled Lavatory Service Vehicle with Rear orFront Servicing (1262)AHM972Functional Specifications for a Ground Power Unit for Aircraft Electrical System (1265)AHM973Functional Specification for a Towed Aircraft Ground Heater (1269)AHM974Functional Specification for Aircraft Air Conditioning(Cooling)Unit (1272)AHM975Functional Specifications for Self-Propelled Aircraft De-Icing/Anti-Icing Unit (1274)AHM976Functional Specifications for an Air Start Unit (1278)AHM977Functional Specification for a Towed De-Icing/Anti-Icing Unit (1280)AHM978Functional Specification for a Towed Lavatory Service Cart (1283)AHM979Functional Specification for a Towed Boarding/De-Boarding Device for Passengers with Reduced Mobility(PRM)for Commuter-Type Aircraft (1285)AHM980Functional Specification for a Self-Propelled Petrol/Diesel Refueling Vehicle forGround Support Equipment (1287)AHM981Functional Specification for a Towed Potable Water Service Cart (1289)AHM990Guidelines for Preventative Maintenance of Aircraft Towbars (1291)AHM994Criteria for Consideration of the Investment in Ground Support Equipment (1292)AHM995Basic Unit Load Device Handling System Requirements (1296)AHM997Functional Specification for Sub-Freezing Aircraft Air Conditioning Unit (1298)Chapter10—ENVIRONMENTAL SPECIFICATIONS FOR GROUND HANDLING OPERATIONS (1301)AHM1000Chapter10—Record of Revisions (1301)AHM1001Environmental Specifications for Ground Handling Operations (1302)AHM1002Environmental Impact on the Use of Ground Support Equipment (1303)AHM1003GSE Environmental Quality Audit (1305)AHM1004Guidelines for Calculating GSE Exhaust Emissions (1307)AHM1005Guidelines for an Environmental Management System (1308)Chapter11—GROUND OPERATIONS TRAINING PROGRAM (1311)AHM1100Chapter11—Record of Revisions (1311)AHM1110Ground Operations Training Program (1312)Appendix A—References (1347)Appendix B—Glossary (1379)Alphabetical List of AHM Titles (1387)IATA Strategic Partners..............................................................................................................................SP–1。
aa4美国弹跳训练计划
Air Alert 4．(美国著名弹跳训练计划)
2010-05-19 23:11:52| 分类：个人日记| 标签：|字号大中小订阅
如题,此为美国著名弹跳计划,完成整个训练(不加巩固
训练)需要15周的时间,
训练前净跳不足70cm的,估计能上升20~35(根据个人情况不同)若训练前弹跳不止70cm,则整个计划下来后能上升10~15左右的弹跳力,
根据不同情况数据会不同的,还有,训练此计划会大大削减肌肉潜力,举例说:黄种人弹跳极限大概为120cm,训练次计划后,弹跳最高可能就只有100cm左右,那20就很难练了,需要专业训练才可能继续上升,这或许是
因为快速增加弹跳导致的,
摘自百度贴吧
,还有,训练期间要酌情按照自己的情况休息,一定不能累到大腿,做次训练前一定要好好活动和热身,训练后要把紧绷的肌肉好好放松,一定要按摩膝关节,详细网上有,建议去百度弹跳吧看,训练48小时内不能打球,换句话说就是只有周末能打球!,若实在忍受不住篮球的诱惑,尽量在24小时后再打球,不过一定不能累着自
己腿部!
期间不能喝可乐,(尽量不要打枪 - -#),完成整个训练
需要很大的毅力和意志力!
单周1.3.5练双周2.3.4练
以上是单周表格,
双周表格.。
关于弹跳力训练的原理和方法总结
关于弹跳力训练原理及方法的总结在盲目开始提升自我弹跳能力前，我们先花点时间来了解影响弹跳力的因素和提升弹跳力的方法，由此在量身定制最适合自己的训练计划，同时避免伤病。
网络上如今最红的弹跳力相关文献是两篇:我仔细阅读过网络上最为火爆的两篇与弹跳力相关的书籍：1、《AIR ALERT（美国著名弹跳力训练计划）》这是关于各种弹跳力训练方法的介绍书籍，拿着就可以模仿、训练、如果你是教练、老师你可以直开始训练；2、《垂直弹跳圣经》英文叫《Vertical Jump Bible》，我最为喜欢，这本书不单直接给与你给中方法，同时还带你一起分析各种个体案例，让你更能全面的了解关于弹跳力训练的原理及方法。
为此我个人我总结了8点内容分享如下：（1）弹跳力=力量×速度。
影响弹跳力好坏的因素只有三个，一个“力量”、一个“速度”，还有一个就是你的跳跃技术，节奏，协调，核心力量，稳定力量等其它因素，就这么简单。
（2）力量和速度，只要有一个较强，弹跳力就能较强。
（3）就个体而言，力量和速度都很强的话，弹跳力就顶尖（例如NBA詹姆斯）（4）提高力量的训练方法——各种器械负重训练法，如深蹲硬拉保加利亚蹲提踵等，自身负重训练法蹲起单腿蹲等等（5）提高速度的训练方法——20-60m短跑、各种跳跃如跳深冲击跳跳障碍等。
还有一类是速度与力量并重的如高翻抓举杠铃蹲跳等。
（6）在力量训练方面，需要密切注意“相对力量”，绝不能偏向“绝对力量”；在速度训练方面，需要“短时高效”，不能偏向“耐力训练”，更不能打“持久战”、“疲劳战”。
（7）不要混淆健美训练与力量训练的概念，纯粹的健美训练对弹跳力有百害而无一利。
（8）俱备一定训练基础，跳得较高的人想要再次提高弹跳力，要花较长时间，没有任何方法可以速成。
记住，绝对没有方法速成，除非你拥有极强的力量与速度却根本不会跳跃（当然这种情况应该很少存在）在目前国内，器械训练不是很普及，很多人训练弹跳力都使用了“跳跃”这个简便的方法，对于天赋好的人来说“相对力量”天生较强，因此不断提高“速度”这个因素就使他们逐渐能一蹦三丈高了。
扣篮弹跳力训练方法
扣篮弹跳力训练方法
提升扣篮弹跳力的训练方法如下：
1. 腿部力量训练：进行重量训练，以增强腿部肌肉力量。
重点训练大腿前侧肌肉（股四头肌）和臀大肌等关键肌群。
推荐的练习包括深蹲、蹲跳、跳箱式蹲跳等。
2. 爆发力训练：进行爆发力训练，以提高快速肌肉收缩的能力。
常见的训练方法包括跳跃练习（如跳跃高度、长跳等）、阻力训练、跳箱训练等。
3. 跳绳训练：跳绳是一项简单有效的训练方式，可以提高爆发力和协调性。
可以进行双脚连续跳、单脚跳、交叉跳等不同的跳绳动作。
4. 柔韧性训练：保持良好的柔韧性可以提高弹跳力。
进行伸展运动，特别是下半身的伸展，可以增加关节范围和肌肉弹性。
5. 弹跳技巧训练：通过学习和练习扣篮技巧，提高技术水平，提高扣篮的成功率。
练习包括起跳技巧、稳定身体、挥臂动作和弹跳点的把握等。
在进行训练时，需要注意合理安排休息和恢复，以避免过度训练导致的伤害。
此外，建议寻求专业教练或者体能训练师的指导，以制定合适的训练计划。
美国最著名纵跳训练计划
美国最著名纵跳训练计划, 练成预计纵跳能力可以提高20到30厘米以上, 锻炼过程很辛苦, 整个过程要15个星期.对身提要求太高，建议你用下列的计划：如何提高弹跳力一、弹跳力是全身力量、跑动速度、反应速度、身体协调性、柔韧性、灵活性的综合体现。
所以我们不可以认为提高弹跳就成天的跳跳的就行了。
你必须坚持每天拉伸自己全身各部位的肌腱、韧带、肌肉，扩大关节的活动范围，同时，做各种复杂的有利于提高身体协调性的体操。
动作要准确、优美、既有力又放松。
二、力量训练最好由身体训练教练安排和辅导。
如自己进行训练，最好每周进行2到4次的大力量训练，训练时必须注意安全，以免发生意外伤害。
所谓大力量训练就是利用杠铃进行大负荷的练习。
最典型常用的有三种：负重蹲起，提铃，抓举。
总之，这几项练习的成绩越高，你的弹跳力就越好。
至于每次练习的重量、组数、次数、动作规格等问题，原则是：1、大力量训练每周至少二次，不多于四次，要给身体超量恢复的时间，但要长年进行，不可间断。
2、每次课最好安排以上所述三项练习方法。
3、要讲究大力量训练的技术动作规格，切不可乱来。
4、小力量训练是指使用各种综合训练器械和哑铃等进行训练。
重量较轻，组数和次数较多。
目的是提高肌肉耐力，增粗肌纤维，减少脂肪，小力量训练可以变化着花园天天练，但最好不要和大力量训练同时进行。
无论大力量还是小力量训练，一次课的时间不要拖的太长，1 .5小时至2小时为宜。
有强度还要有密度。
三、速度训练也是提高弹跳力的一个重要方面。
反复冲刺训练还是有必要的。
30次，50次，也许80次，那就要看你的吃苦精神了。
所谓冲刺，要求你自己在准备活动后全速往前冲，而不是中速。
专项速度训练同大力量训练相同，不必天天练，每周三小时即可。
还要特别注意运用小；力量训练手段增强大腿后侧肌肉群的力量。
四、各种专门的弹跳练习手段非常多，诸如跳绳、跳栏、摸篮圈、摸小黑框上沿，甚至摸篮板上沿。
最后，我要提一提神经系统和弹跳力的关系。
三步跳的功能主治作用
三步跳的功能主治作用什么是三步跳？三步跳是一种运动训练方法，它通过连续进行三个简单的跳跃动作，能够有效锻炼身体各个部位的肌肉，提高心肺功能，增强协调能力和爆发力。
三步跳的三个动作1.起跳动作：双脚并拢站立，双臂自然下垂。
弯曲膝盖，以脚趾为支点，双脚采取一前一后的站立姿势。
然后用力蹬地，向上起跳。
2.平跃动作：在空中将双脚并拢，膝盖稍微弯曲。
同时将双臂向上伸展，以增加跳跃的幅度。
3.着地动作：用脚趾着地，膝盖微屈，吸气。
将双臂自然下垂，保持身体平衡，准备进行下一次起跳。
三步跳的功能1.锻炼肌肉：三步跳是一种全身性的运动，它能有效地锻炼腿部、臀部、核心肌群等多个肌肉群。
通过反复进行三步跳动作，可以增强肌肉力量和耐力。
2.提高心肺功能：三步跳是一种高强度的有氧运动，可以使心率加快，呼吸加深，有效提高心肺功能。
长期坚持三步跳训练，能够增加心肺的耐力，提升身体的整体代谢水平。
3.提升协调能力：三步跳要求身体在空中完成平跃动作，并准确着地，这对协调能力提出了较高的要求。
通过反复练习三步跳，可以锻炼身体的平衡感和空间感，提升协调能力。
4.增强爆发力：三步跳是一种爆发力训练的有效方式。
通过迅速的起跳动作和用力的蹬地，可以锻炼肌肉的爆发力和敏捷性。
这对于某些需要爆发力的运动项目，如篮球、足球等非常有益。
5.收腹瘦腰：三步跳的动作要求腹肌参与，可以有效锻炼腹部肌肉，并且通过高强度的有氧训练，可以消耗体内多余的脂肪，达到收腹瘦腰的效果。
三步跳的注意事项•动作要规范：三步跳的动作要求规范，每个动作要做到准确、流畅。
要注意起跳和着地时的姿势，保持身体平衡。
•加强训练频率：为了达到良好的锻炼效果，建议每周进行至少三次三步跳训练。
每次训练的时间可以根据自身情况适当调整，一般建议每次20-30分钟。
•逐渐增加难度：初学者可以从较低的高度和较慢的速度开始练习三步跳，逐渐提高难度。
可以通过增加跳跃的高度、速度和次数来增加训练的难度。
跑酷介绍和训练方法
跑酷介绍和训练方法跑酷(parkour):这是一门移动的艺术。
跑酷时，我们从A点到B点的每一个动作都要尽可能100%有效。
因此各种撑跳、降落、跳跃、翻滚、爬墙，还有各类猫挂动作都是跑酷动作中的一部分，但各类旋转，空翻和各种非必须的转变方向，通常不归在跑酷的范畴内。
练习者(Traceur)们利用障碍和障碍之间的空间创造出流水一般的位移，选择现实环境训练意味着动作会受到限制，而正是这些障碍可以用来练习穿越。
跑酷的关键是在于与真实外界的互动，追逐，以及参与救援或其他的紧急情况中。
街头特技(Street stunts):也称城市体操。
在街头特技中，大多数的招式都是独立的，不是在跑动中做动作。
例如，你爬上一堵墙然后做直体后空翻，这个动作就结束了。
从攀爬、倒立、速降、空翻到各种旋转都属于街头特技。
虽然练习者(stuntmen)可以用跑酷的动作来游移到另一个地点，但是他们常常不这么做。
街头特技用的都是大型的固定的障碍，如阳台，栏杆，墙壁或其他城市建筑。
Tricking(极限特技，极限武术，极腿道):武术腿法和自由体操的集合。
技巧涉及旋转和空翻，通常是在有足够大的空间或水平地面上做动作。
虽然tricking 可以是指单一的一个动作，但通常更强调的是连续动作中持续不断的做动作。
因此，tricking要求练习者单腿起跳就能产生足够的爆发力以及身体的协调控制能力。
Tricksters通常不需要有任何障碍，但有时会用小的障碍来练空翻或者增加高度。
自由奔跑(Free Running):动作的艺术。
FR是把上面三种运动的基本技能有机地综合起来而成的一个的运动。
练FR是类似跑酷的一种奔跑，但不需要考虑动作的有效性，因此包括旋转，空翻和其他各种翻转，用以增加奔跑过程的整体美感。
他们仿效Stuntmen(街头特技练习者)利用单一障碍，有时则会做一些Tricking组合来跃过这些障碍。
FR没有任何规则;目标就是通过个人的技术获得自由感和满足感。
Glider Flying Handbook说明书
Glider Flying Handbook2013U.S. Department of TransportationFEDERAL AVIATION ADMINISTRATIONFlight Standards Servicei iPrefaceThe Glider Flying Handbook is designed as a technical manual for applicants who are preparing for glider category rating and for currently certificated glider pilots who wish to improve their knowledge. Certificated flight instructors will find this handbook a valuable training aid, since detailed coverage of aeronautical decision-making, components and systems, aerodynamics, flight instruments, performance limitations, ground operations, flight maneuvers, traffic patterns, emergencies, soaring weather, soaring techniques, and cross-country flight is included. Topics such as radio navigation and communication, use of flight information publications, and regulations are available in other Federal Aviation Administration (FAA) publications.The discussion and explanations reflect the most commonly used practices and principles. Occasionally, the word “must” or similar language is used where the desired action is deemed critical. The use of such language is not intended to add to, interpret, or relieve a duty imposed by Title 14 of the Code of Federal Regulations (14 CFR). Persons working towards a glider rating are advised to review the references from the applicable practical test standards (FAA-G-8082-4, Sport Pilot and Flight Instructor with a Sport Pilot Rating Knowledge Test Guide, FAA-G-8082-5, Commercial Pilot Knowledge Test Guide, and FAA-G-8082-17, Recreational Pilot and Private Pilot Knowledge Test Guide). Resources for study include FAA-H-8083-25, Pilot’s Handbook of Aeronautical Knowledge, FAA-H-8083-2, Risk Management Handbook, and Advisory Circular (AC) 00-6, Aviation Weather For Pilots and Flight Operations Personnel, AC 00-45, Aviation Weather Services, as these documents contain basic material not duplicated herein. All beginning applicants should refer to FAA-H-8083-25, Pilot’s Handbook of Aeronautical Knowledge, for study and basic library reference.It is essential for persons using this handbook to become familiar with and apply the pertinent parts of 14 CFR and the Aeronautical Information Manual (AIM). The AIM is available online at . The current Flight Standards Service airman training and testing material and learning statements for all airman certificates and ratings can be obtained from .This handbook supersedes FAA-H-8083-13, Glider Flying Handbook, dated 2003. Always select the latest edition of any publication and check the website for errata pages and listing of changes to FAA educational publications developed by the FAA’s Airman Testing Standards Branch, AFS-630.This handbook is available for download, in PDF format, from .This handbook is published by the United States Department of Transportation, Federal Aviation Administration, Airman Testing Standards Branch, AFS-630, P.O. Box 25082, Oklahoma City, OK 73125.Comments regarding this publication should be sent, in email form, to the following address:********************************************John M. AllenDirector, Flight Standards Serviceiiii vAcknowledgmentsThe Glider Flying Handbook was produced by the Federal Aviation Administration (FAA) with the assistance of Safety Research Corporation of America (SRCA). The FAA wishes to acknowledge the following contributors: Sue Telford of Telford Fishing & Hunting Services for images used in Chapter 1JerryZieba () for images used in Chapter 2Tim Mara () for images used in Chapters 2 and 12Uli Kremer of Alexander Schleicher GmbH & Co for images used in Chapter 2Richard Lancaster () for images and content used in Chapter 3Dave Nadler of Nadler & Associates for images used in Chapter 6Dave McConeghey for images used in Chapter 6John Brandon (www.raa.asn.au) for images and content used in Chapter 7Patrick Panzera () for images used in Chapter 8Jeff Haby (www.theweatherprediction) for images used in Chapter 8National Soaring Museum () for content used in Chapter 9Bill Elliot () for images used in Chapter 12.Tiffany Fidler for images used in Chapter 12.Additional appreciation is extended to the Soaring Society of America, Inc. (), the Soaring Safety Foundation, and Mr. Brad Temeyer and Mr. Bill Martin from the National Oceanic and Atmospheric Administration (NOAA) for their technical support and input.vv iPreface (iii)Acknowledgments (v)Table of Contents (vii)Chapter 1Gliders and Sailplanes ........................................1-1 Introduction....................................................................1-1 Gliders—The Early Years ..............................................1-2 Glider or Sailplane? .......................................................1-3 Glider Pilot Schools ......................................................1-4 14 CFR Part 141 Pilot Schools ...................................1-5 14 CFR Part 61 Instruction ........................................1-5 Glider Certificate Eligibility Requirements ...................1-5 Common Glider Concepts ..............................................1-6 Terminology...............................................................1-6 Converting Metric Distance to Feet ...........................1-6 Chapter 2Components and Systems .................................2-1 Introduction....................................................................2-1 Glider Design .................................................................2-2 The Fuselage ..................................................................2-4 Wings and Components .............................................2-4 Lift/Drag Devices ...........................................................2-5 Empennage .....................................................................2-6 Towhook Devices .......................................................2-7 Powerplant .....................................................................2-7 Self-Launching Gliders .............................................2-7 Sustainer Engines .......................................................2-8 Landing Gear .................................................................2-8 Wheel Brakes .............................................................2-8 Chapter 3Aerodynamics of Flight .......................................3-1 Introduction....................................................................3-1 Forces of Flight..............................................................3-2 Newton’s Third Law of Motion .................................3-2 Lift ..............................................................................3-2The Effects of Drag on a Glider .....................................3-3 Parasite Drag ..............................................................3-3 Form Drag ...............................................................3-3 Skin Friction Drag ..................................................3-3 Interference Drag ....................................................3-5 Total Drag...................................................................3-6 Wing Planform ...........................................................3-6 Elliptical Wing ........................................................3-6 Rectangular Wing ...................................................3-7 Tapered Wing .........................................................3-7 Swept-Forward Wing ..............................................3-7 Washout ..................................................................3-7 Glide Ratio .................................................................3-8 Aspect Ratio ............................................................3-9 Weight ........................................................................3-9 Thrust .........................................................................3-9 Three Axes of Rotation ..................................................3-9 Stability ........................................................................3-10 Flutter .......................................................................3-11 Lateral Stability ........................................................3-12 Turning Flight ..............................................................3-13 Load Factors .................................................................3-13 Radius of Turn ..........................................................3-14 Turn Coordination ....................................................3-15 Slips ..........................................................................3-15 Forward Slip .........................................................3-16 Sideslip .................................................................3-17 Spins .........................................................................3-17 Ground Effect ...............................................................3-19 Chapter 4Flight Instruments ...............................................4-1 Introduction....................................................................4-1 Pitot-Static Instruments ..................................................4-2 Impact and Static Pressure Lines................................4-2 Airspeed Indicator ......................................................4-2 The Effects of Altitude on the AirspeedIndicator..................................................................4-3 Types of Airspeed ...................................................4-3Table of ContentsviiAirspeed Indicator Markings ......................................4-5 Other Airspeed Limitations ........................................4-6 Altimeter .....................................................................4-6 Principles of Operation ...........................................4-6 Effect of Nonstandard Pressure andTemperature............................................................4-7 Setting the Altimeter (Kollsman Window) .............4-9 Types of Altitude ......................................................4-10 Variometer................................................................4-11 Total Energy System .............................................4-14 Netto .....................................................................4-14 Electronic Flight Computers ....................................4-15 Magnetic Compass .......................................................4-16 Yaw String ................................................................4-16 Inclinometer..............................................................4-16 Gyroscopic Instruments ...............................................4-17 G-Meter ........................................................................4-17 FLARM Collision Avoidance System .........................4-18 Chapter 5Glider Performance .............................................5-1 Introduction....................................................................5-1 Factors Affecting Performance ......................................5-2 High and Low Density Altitude Conditions ...........5-2 Atmospheric Pressure .............................................5-2 Altitude ...................................................................5-3 Temperature............................................................5-3 Wind ...........................................................................5-3 Weight ........................................................................5-5 Rate of Climb .................................................................5-7 Flight Manuals and Placards ..........................................5-8 Placards ......................................................................5-8 Performance Information ...........................................5-8 Glider Polars ...............................................................5-8 Weight and Balance Information .............................5-10 Limitations ...............................................................5-10 Weight and Balance .....................................................5-12 Center of Gravity ......................................................5-12 Problems Associated With CG Forward ofForward Limit .......................................................5-12 Problems Associated With CG Aft of Aft Limit ..5-13 Sample Weight and Balance Problems ....................5-13 Ballast ..........................................................................5-14 Chapter 6Preflight and Ground Operations .......................6-1 Introduction....................................................................6-1 Assembly and Storage Techniques ................................6-2 Trailering....................................................................6-3 Tiedown and Securing ................................................6-4Water Ballast ..............................................................6-4 Ground Handling........................................................6-4 Launch Equipment Inspection ....................................6-5 Glider Preflight Inspection .........................................6-6 Prelaunch Checklist ....................................................6-7 Glider Care .....................................................................6-7 Preventive Maintenance .............................................6-8 Chapter 7Launch and Recovery Procedures and Flight Maneuvers ............................................................7-1 Introduction....................................................................7-1 Aerotow Takeoff Procedures .........................................7-2 Signals ........................................................................7-2 Prelaunch Signals ....................................................7-2 Inflight Signals ........................................................7-3 Takeoff Procedures and Techniques ..........................7-3 Normal Assisted Takeoff............................................7-4 Unassisted Takeoff.....................................................7-5 Crosswind Takeoff .....................................................7-5 Assisted ...................................................................7-5 Unassisted...............................................................7-6 Aerotow Climb-Out ....................................................7-6 Aerotow Release.........................................................7-8 Slack Line ...................................................................7-9 Boxing the Wake ......................................................7-10 Ground Launch Takeoff Procedures ............................7-11 CG Hooks .................................................................7-11 Signals ......................................................................7-11 Prelaunch Signals (Winch/Automobile) ...............7-11 Inflight Signals ......................................................7-12 Tow Speeds ..............................................................7-12 Automobile Launch ..................................................7-14 Crosswind Takeoff and Climb .................................7-14 Normal Into-the-Wind Launch .................................7-15 Climb-Out and Release Procedures ..........................7-16 Self-Launch Takeoff Procedures ..............................7-17 Preparation and Engine Start ....................................7-17 Taxiing .....................................................................7-18 Pretakeoff Check ......................................................7-18 Normal Takeoff ........................................................7-19 Crosswind Takeoff ...................................................7-19 Climb-Out and Shutdown Procedures ......................7-19 Landing .....................................................................7-21 Gliderport/Airport Traffic Patterns and Operations .....7-22 Normal Approach and Landing ................................7-22 Crosswind Landing ..................................................7-25 Slips ..........................................................................7-25 Downwind Landing ..................................................7-27 After Landing and Securing .....................................7-27viiiPerformance Maneuvers ..............................................7-27 Straight Glides ..........................................................7-27 Turns.........................................................................7-28 Roll-In ...................................................................7-29 Roll-Out ................................................................7-30 Steep Turns ...........................................................7-31 Maneuvering at Minimum Controllable Airspeed ...7-31 Stall Recognition and Recovery ...............................7-32 Secondary Stalls ....................................................7-34 Accelerated Stalls .................................................7-34 Crossed-Control Stalls ..........................................7-35 Operating Airspeeds .....................................................7-36 Minimum Sink Airspeed ..........................................7-36 Best Glide Airspeed..................................................7-37 Speed to Fly ..............................................................7-37 Chapter 8Abnormal and Emergency Procedures .............8-1 Introduction....................................................................8-1 Porpoising ......................................................................8-2 Pilot-Induced Oscillations (PIOs) ..............................8-2 PIOs During Launch ...................................................8-2 Factors Influencing PIOs ........................................8-2 Improper Elevator Trim Setting ..............................8-3 Improper Wing Flaps Setting ..................................8-3 Pilot-Induced Roll Oscillations During Launch .........8-3 Pilot-Induced Yaw Oscillations During Launch ........8-4 Gust-Induced Oscillations ..............................................8-5 Vertical Gusts During High-Speed Cruise .................8-5 Pilot-Induced Pitch Oscillations During Landing ......8-6 Glider-Induced Oscillations ...........................................8-6 Pitch Influence of the Glider Towhook Position ........8-6 Self-Launching Glider Oscillations During Powered Flight ...........................................................8-7 Nosewheel Glider Oscillations During Launchesand Landings ..............................................................8-7 Tailwheel/Tailskid Equipped Glider Oscillations During Launches and Landings ..................................8-8 Aerotow Abnormal and Emergency Procedures ............8-8 Abnormal Procedures .................................................8-8 Towing Failures........................................................8-10 Tow Failure With Runway To Land and Stop ......8-11 Tow Failure Without Runway To Land BelowReturning Altitude ................................................8-11 Tow Failure Above Return to Runway Altitude ...8-11 Tow Failure Above 800' AGL ..............................8-12 Tow Failure Above Traffic Pattern Altitude .........8-13 Slack Line .................................................................8-13 Ground Launch Abnormal and Emergency Procedures ....................................................................8-14 Abnormal Procedures ...............................................8-14 Emergency Procedures .............................................8-14 Self-Launch Takeoff Emergency Procedures ..............8-15 Emergency Procedures .............................................8-15 Spiral Dives ..................................................................8-15 Spins .............................................................................8-15 Entry Phase ...............................................................8-17 Incipient Phase .........................................................8-17 Developed Phase ......................................................8-17 Recovery Phase ........................................................8-17 Off-Field Landing Procedures .....................................8-18 Afterlanding Off Field .............................................8-20 Off-Field Landing Without Injury ........................8-20 Off-Field Landing With Injury .............................8-20 System and Equipment Malfunctions ..........................8-20 Flight Instrument Malfunctions ................................8-20 Airspeed Indicator Malfunctions ..........................8-21 Altimeter Malfunctions .........................................8-21 Variometer Malfunctions ......................................8-21 Compass Malfunctions .........................................8-21 Glider Canopy Malfunctions ....................................8-21 Broken Glider Canopy ..........................................8-22 Frosted Glider Canopy ..........................................8-22 Water Ballast Malfunctions ......................................8-22 Retractable Landing Gear Malfunctions ..................8-22 Primary Flight Control Systems ...............................8-22 Elevator Malfunctions ..........................................8-22 Aileron Malfunctions ............................................8-23 Rudder Malfunctions ............................................8-24 Secondary Flight Controls Systems .........................8-24 Elevator Trim Malfunctions .................................8-24 Spoiler/Dive Brake Malfunctions .........................8-24 Miscellaneous Flight System Malfunctions .................8-25 Towhook Malfunctions ............................................8-25 Oxygen System Malfunctions ..................................8-25 Drogue Chute Malfunctions .....................................8-25 Self-Launching Gliders ................................................8-26 Self-Launching/Sustainer Glider Engine Failure During Takeoff or Climb ..........................................8-26 Inability to Restart a Self-Launching/SustainerGlider Engine While Airborne .................................8-27 Self-Launching Glider Propeller Malfunctions ........8-27 Self-Launching Glider Electrical System Malfunctions .............................................................8-27 In-flight Fire .............................................................8-28 Emergency Equipment and Survival Gear ...................8-28 Survival Gear Checklists ..........................................8-28 Food and Water ........................................................8-28ixClothing ....................................................................8-28 Communication ........................................................8-29 Navigation Equipment ..............................................8-29 Medical Equipment ..................................................8-29 Stowage ....................................................................8-30 Parachute ..................................................................8-30 Oxygen System Malfunctions ..................................8-30 Accident Prevention .....................................................8-30 Chapter 9Soaring Weather ..................................................9-1 Introduction....................................................................9-1 The Atmosphere .............................................................9-2 Composition ...............................................................9-2 Properties ....................................................................9-2 Temperature............................................................9-2 Density ....................................................................9-2 Pressure ...................................................................9-2 Standard Atmosphere .................................................9-3 Layers of the Atmosphere ..........................................9-4 Scale of Weather Events ................................................9-4 Thermal Soaring Weather ..............................................9-6 Thermal Shape and Structure .....................................9-6 Atmospheric Stability .................................................9-7 Air Masses Conducive to Thermal Soaring ...................9-9 Cloud Streets ..............................................................9-9 Thermal Waves...........................................................9-9 Thunderstorms..........................................................9-10 Lifted Index ..........................................................9-12 K-Index .................................................................9-12 Weather for Slope Soaring .......................................9-14 Mechanism for Wave Formation ..............................9-16 Lift Due to Convergence ..........................................9-19 Obtaining Weather Information ...................................9-21 Preflight Weather Briefing........................................9-21 Weather-ReIated Information ..................................9-21 Interpreting Weather Charts, Reports, andForecasts ......................................................................9-23 Graphic Weather Charts ...........................................9-23 Winds and Temperatures Aloft Forecast ..............9-23 Composite Moisture Stability Chart .....................9-24 Chapter 10Soaring Techniques ..........................................10-1 Introduction..................................................................10-1 Thermal Soaring ...........................................................10-2 Locating Thermals ....................................................10-2 Cumulus Clouds ...................................................10-2 Other Indicators of Thermals ................................10-3 Wind .....................................................................10-4 The Big Picture .....................................................10-5Entering a Thermal ..............................................10-5 Inside a Thermal.......................................................10-6 Bank Angle ...........................................................10-6 Speed .....................................................................10-6 Centering ...............................................................10-7 Collision Avoidance ................................................10-9 Exiting a Thermal .....................................................10-9 Atypical Thermals ..................................................10-10 Ridge/Slope Soaring ..................................................10-10 Traps ......................................................................10-10 Procedures for Safe Flying .....................................10-12 Bowls and Spurs .....................................................10-13 Slope Lift ................................................................10-13 Obstructions ...........................................................10-14 Tips and Techniques ...............................................10-15 Wave Soaring .............................................................10-16 Preflight Preparation ...............................................10-17 Getting Into the Wave ............................................10-18 Flying in the Wave .................................................10-20 Soaring Convergence Zones ...................................10-23 Combined Sources of Updrafts ..............................10-24 Chapter 11Cross-Country Soaring .....................................11-1 Introduction..................................................................11-1 Flight Preparation and Planning ...................................11-2 Personal and Special Equipment ..................................11-3 Navigation ....................................................................11-5 Using the Plotter .......................................................11-5 A Sample Cross-Country Flight ...............................11-5 Navigation Using GPS .............................................11-8 Cross-Country Techniques ...........................................11-9 Soaring Faster and Farther .........................................11-11 Height Bands ..........................................................11-11 Tips and Techniques ...............................................11-12 Special Situations .......................................................11-14 Course Deviations ..................................................11-14 Lost Procedures ......................................................11-14 Cross-Country Flight in a Self-Launching Glider .....11-15 High-Performance Glider Operations and Considerations ............................................................11-16 Glider Complexity ..................................................11-16 Water Ballast ..........................................................11-17 Cross-Country Flight Using Other Lift Sources ........11-17 Chapter 12Towing ................................................................12-1 Introduction..................................................................12-1 Equipment Inspections and Operational Checks .........12-2 Tow Hook ................................................................12-2 Schweizer Tow Hook ...........................................12-2x。
迈克尔 乔丹练习弹跳的方法
迈克尔·乔丹的飞天之道1）仰卧臀部伸展：做法：平躺于地面，背部着地弯曲膝盖，另一条腿伸直。
双手抱住弯曲的膝盖，尽可能向内收去触碰前胸，再换另一条腿进行此动作。
组/次：30次/腿教练指导：非弯曲腿必须保持挺直。
2）哑铃登高：做法：双手持哑铃在体侧，面前放置一个高台，高度与一条腿伸直，另一条腿站立时大腿与地面平行为宜，着地腿蹬地，背部挺直，身体完全站立于高台上，再回复到起始动作，换另一条腿进行。
组/次：30次/腿教练指导：注意高台的高度要合适；蹬地不用过猛，同时注意背部挺直。
3）杠铃深蹲：做法：持杠铃，从颈后横搭在斜方肌中部。
两腿分立，双脚略比肩宽，脚冲前，双膝微屈。
挺胸收腹展肩，双眼直视前方。
腰背呈自然弓形，头和颈椎保持直线。
训练动作：缓慢屈膝下蹲，就好像坐在椅子上面一样，直至大腿与地面平行。
重复上述动作，直到做完一组练习。
组/次：30秒教练指导：挺胸抬头，眼睛向斜上方看；背部保持挺直，缓慢下蹲与地面平行，注意膝关节不要超过脚尖。
4）斯普利特跳跃：做法：把右腿放置于前部，把左腿放置于身体后部并且膝盖跪在地上，然后跳跃。
落地，左膝盖触及地面后，继续跳。
持续跳跃一组，中间部休息。
组/次：20次/腿教练指导：在几组动作之间应该充分的休息（1-2分钟或者心跳在100次/分钟以下）5）立式四头肌伸展：做法：用右腿单腿站立，稍微弯曲。
弯曲左腿，手握左足前端，脚心向上，向前拉伸。
背部尽可能挺直，髋关节向前，双膝并拢在一起。
为了强化拉伸运动，稍微加大力量拉伸膝关节。
保持8~10秒钟，随后换另一条腿。
组/次：8~10秒/腿教练指导：每次训练都进行一定伸展运动；至少做8~10秒钟的伸展运动以使肌肉得到收缩，然后在做20~30秒钟的伸展运动以使肌肉达到伸长状态。
6）半蹲跳：做法：开始时，半蹲，膝盖与小腿呈90度角，双手放置于体后向上跳跃，离开地面至少20~25 厘米。
在半空中，双手自然前扬，做投篮状。
着地时，需要直接保持半蹲姿势，同时再度重复起跳动作。
FLUKE Ti20 说明书
Ti20
Thermal Imager
用户手册
January 2006 (Simplified Chinese)
© 2006 Fluke Corporation, All rights reserved. All product names are trademarks of their respective companies.
有限担保和有限责任
Fluke 担保在正常使用和保养的情况下，其产品没有材料和工艺上的缺陷。担保期为从购买产品之日起的一年 内。部件、产品修理和服务的担保期限为 90 天。本担保仅限于 Fluke 授权零售商的原购买人或最终用户，并 且不 适用于一次性电池、电缆接头、电缆绝缘转换接头或 Fluke 认为由于误用、改装、疏忽、污染及意外或 异常操作或处理引起的任何产品损坏。Fluke 担保软件能依照功能规格正常运行 90 天，并且软件是记录在无 缺陷的媒介上。Fluke 并不担保软件毫无错误或在运行中不会中断。
Fluke 的担保为有限责任，由 Fluke 决定是否退还购买金额、免费修理或更换在担保期间退还 Fluke 授权服 务中心的故障产品。
如需要保修服务，请与您就近的 Fluke 授权服务中心联系，获得退还授权信息；然后将产品寄至服务中心， 并附上产品问题描述，同时预付运费 和保险费（目的地离岸价格）。Fluke 不承担运送途中发生的损坏。 在保修之后，产品将被寄回给买方并提 前支付运输费（目的地交货）。如果Fluke 认定产品故障是由于疏 忽、误用、污染、修改、意外或不当操作或处理状况而产生，包括未在产品规定的额定值下使用引起的过
由于某些国家或州不允许对隐含担保的期限加以限制、或者排除和限制意外或后续损坏，本担保的限制和排除 责任条款可能并不对每一个买方都适用。如果本担保的某些条款被法院或其它具有适当管辖权的裁决机构判定 为无效或不可执行，则此类判决将不影响任何其它条款的有效性或可执行性。
XP3.1说明书
1
目录
前言 ................................................................................................................................................. 4 1 简介 .............................................................................................................................................. 4 1.1 功能简介 ............................................................................................................................ 4 1.1.1 系统特色 .....................................................................
aa4美国弹跳训练计划
Air Alert 4．(美国著名弹跳训练计划)2010-05-19 23:11:52| 分类：个人日记| 标签：|字号大中小订阅如题,此为美国著名弹跳计划,完成整个训练(不加巩固训练)需要15周的时间,训练前净跳不足70cm的,估计能上升20~35(根据个人情况不同)若训练前弹跳不止70cm,则整个计划下来后能上升10~15左右的弹跳力,根据不同情况数据会不同的,还有,训练此计划会大大削减肌肉潜力,举例说:黄种人弹跳极限大概为120cm,训练次计划后,弹跳最高可能就只有100cm左右,那20就很难练了,需要专业训练才可能继续上升,这或许是因为快速增加弹跳导致的,摘自百度贴吧,还有,训练期间要酌情按照自己的情况休息,一定不能累到大腿,做次训练前一定要好好活动和热身,训练后要把紧绷的肌肉好好放松,一定要按摩膝关节,详细网上有,建议去百度弹跳吧看,训练48小时内不能打球,换句话说就是只有周末能打球!,若实在忍受不住篮球的诱惑,尽量在24小时后再打球,不过一定不能累着自己腿部!期间不能喝可乐,(尽量不要打枪 - -#),完成整个训练需要很大的毅力和意志力!单周1.3.5练双周2.3.4练以上是单周表格,双周表格.第一周：半蹲跳2组，20。
提踵2组，10（双脚都完成10下才算1组）。
跳台阶2组，10（双脚都完成10下才算1组）。
纵跳2组，15。
脚尖跳1组，100.蹲跳4组，15。
（1-14需跳於8-13cm,第15下,需尽全力跳高。
每周的星期3才要练。
）第二周：半蹲跳3组，20。
提踵2组，15（双脚都完成15下才算1组）. 跳台阶2组，15（双脚都完成15下才算1组）纵跳2组，20.蹲跳4组，20.（1-19需跳於8-13cm,第20下,需尽全力跳高，每周的星期3才要练。
）第三周：半蹲跳3组，25。
提踵2组，20（双脚都完成20下才算1组）. 跳台阶2组，15（双脚都完成15下才算1组）纵跳2组，25.脚尖跳1组，300.蹲跳4组，20.（1-19需跳於8-13cm,第20下,需尽全力跳高，每周的星期3才要练。
安全跳讲解
前言：此贴很长，我尽量少废话。
掌握安全跳和安全压制技巧能乘胜追击，控制战斗节奏；被压时能清楚知道能否用升龙打掉对方；也是使用Option Select的基本条件。
此帖是针对不懂什么是安全跳的新手写的，让他们知道怎样应付升龙拳和自己不要乱放升龙。
安全压制，顾名思义就是在弄倒对方后，进行压制攻击时不会被对方起身反击成功。
平时玩家们口中说的“安全跳”一般指两种：第一种是往对方跳入攻击时，落点能避开对方反击攻击。
第二种是跳入攻击可能会被起身升龙拳之类的无敌技躲过，但会来得及着地并防御这个升龙拳的攻击。
跳入后不攻击，着地后直接防御，虽然比跳入攻击更安全（恢复会比跳入攻击早两帧），但这个叫作“空跳”。
安全跳入和压制都需要距离和时间掌握上的精准度，所以要知道对手倒地后，什么时候才起身。
压起身的招式如扫退和投技能阻止对方快速站立，很多时都是设置压起身的起点。
最速的快速站立也可以被计算进而被安全跳入。
但要注意，快速站立是能延迟发动的，这能破掉某些安全跳入。
例如老桑ex碎石掌后压隆，隆延迟数帧后才快速站立能用升龙打掉老桑。
首先简单地说一下第一种的安全跳入。
很多升龙系的技能虽然是往上打，但都存在攻击盲点，例如头部和背部。
往盲点跳入打，不但不会被升龙打倒，甚至还可以把它破掉。
还记得星矢是怎样破掉紫龙的庐山升龙霸的吗？背部虽然是升龙拳的盲点，但有种东西叫做“双向升龙”或“自动更正方向升龙”，所以随意的逆向踢并不是安全跳。
（“自动更正方向升龙”使用方法：对方跨过你前完成输入→↓↘，之后再按P键）要准确地掌握跳入盲点的时机和距离，除了多练习外，也有一些能常用的设定方法。
以下举几个例子+视频示范：1．隆vs隆：前投后，往后移一步+停顿，跳入MK。
对大部分角色有效，本田、老桑等除外。
2．豪鬼vs飞龙：最近身，↓LP、HP、↓↙←LK、↓HK后，前移一小步然后马上前跳，最高点时出↓MK。
3．春丽vs沙加特：前投后，往前走数步，然后↘HK。
立定三级跳一二三级运动员标准
立定三级跳一二三级运动员标准立定三级跳运动员标准：普通人如何成为运动达人？大家好，今天咱们来聊聊立定三级跳的运动员标准。
没错，就是那种需要你在一个地方，像弹簧一样一下子跳到远远的地方的运动。
听上去是不是特别酷？不过，要想在这项运动里表现出色，还得具备一些基本的条件和要求。
接下来，就让我们一起看看，想要在立定三级跳中脱颖而出，得具备哪些本事吧！1. 立定三级跳概述首先，我们得搞清楚什么是立定三级跳。
顾名思义，这个运动就是在一个固定的起点，不借助任何助跑的情况下，通过三次跳跃来达到最远的距离。
看起来好像简单，但要跳得远远的可不是那么容易的事儿哦！1.1 动作解析立定三级跳由三个部分组成：起跳：这是整个跳跃的起点，你要在这一瞬间释放你身体的弹性，蹬地起跳。
过渡跳：这一步是关键，你要在空中调整身体姿势，以便于准备下一次跳跃。
落地：最后一次跳跃结束后，要稳稳地落地，避免摔倒或者失去平衡。
1.2 技术要求要做到这三部分流畅衔接，并且距离尽可能远，首先你得有强大的腿部力量和灵活的身体控制。
简单来说，就是你要像弹簧一样有劲儿，同时还得有耐心去调教自己的身体，让每一次跳跃都精准无误。
2. 运动员标准想要成为一个合格的立定三级跳运动员，不仅仅是体能上的要求，技术上的细节也是关键。
下面我们来看看，普通运动员要达到的标准有哪些。
2.1 力量与速度咱们都知道，力量决定高度，速度决定距离。
在立定三级跳中，你的腿部肌肉必须够强大，才能保证每次起跳都有足够的推力。
除此之外，速度也很重要，快速的动作可以让你在空中有更多的时间和空间来调整姿势。
2.2 灵活性与协调性这项运动不仅仅依赖力量，还需要你身体的灵活性和协调性。
为什么这么说呢？因为在三次跳跃之间，你需要保持身体的稳定和平衡，这就要求你在空中的每一次调整都得得心应手，不然很容易就会失去平衡，影响整体成绩。
3. 如何训练那么，怎样的训练方法才能帮助我们达到这些标准呢？别急，我给你支几招儿！3.1 增强力量训练力量训练是必不可少的。
中文完整版《垂直弹跳圣经》发布！
中⽂完整版《垂直弹跳圣经》发布！
今天是2017年4⽉1号，但这不是愚⼈节玩笑！
中⽂完整版《垂直弹跳圣经》
（第1版）全国发售！
1、国内第⼀本中⽂专业弹跳训练书籍，详细介绍了弹跳训练的原理和⽅法，并配套全部动作演⽰视频。
2、适⽤于青少年学⽣、业余爱好者、职业运动员、提⾼⾃⼰的弹跳⼒和爆发⼒。
3、书中包含⼤量训练计划和训练动作，可为⼴⼤运动员、教练员提供参考，根据书中的知识，运动员可为⾃⼰量⾝订制训练计划。
别等了，趁着还年轻，开始训练吧！
中⽂版：微信⽀付¥90包邮；淘宝⽀付90+12邮费=¥102。
中⽂版+英⽂版（可顺便学英语）两本：微信⽀付¥150包邮；淘宝⽀付150+12邮费=¥162。
购买包括：书+动作演⽰视频+后期训练咨询服务！
你购买的是受⽤⼀⽣的训练技能、知识，更重要的是：给⾃⼰⼀个圆梦的机会，绝对超值！
3⽉31号已经给第⼀批提前预定的朋友统⼀发货了，信⽤不多说。
需要的联系微信 bingsports 吧！
感谢⼤家关注bingsports，相信未来bingsports会是中国体育科学训练领域最顶尖的团队，我们会持续带给⼤家实实在在的、有⽤的内容，为中国体育事业发展贡献⼀份⼒量！祝⼤家早⽇完成扣篮梦想！
Work Hard，Have Fun!。
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美国最著名弹跳训练计划AirAlert 3代【练成后预计弹跳能力可以提高20到30公分以上】趁着还年轻，为了扣篮加倍努力来源：胡豪的日志
第一项：半蹲跳
1.开始时,半蹲至1/4的位置,双手放置胸前
2.向上跳离地面最少20到25cm.(若你觉得容易的话,你可以跳至25-30cm)
3.当在空中,你的双手需放在后面.著地时,完成一次
接下来,只需重复以上步骤!!!
第二项:抬脚尖
1.首先,找个阶梯或一本书来垫脚,然后只把脚尖放在上面,脚跟不得著地或垫著
2.脚尖抬到最高点
3.再慢慢放下,完成一次…双脚完成,完成一个组(即一组为双脚都需做到表中的次数)
第三项：台阶
1.找椅子来,把一只脚放上去,呈90度
2.尽全力的跳开,在空中换脚,再放在椅子上
3.重复2.将原起跳的脚放回椅子上,完成另外一跳
双脚各完成一次算一下
第四项：弹跳（纵跳）
1.双脚放直,与肩同宽,锁紧你的膝盖
2.只用你的小腿跳,只能弯曲你的脚踝,膝盖尽量不弯曲
3.到地时,再迅速起跳,完成一次
这一项很难,你可用你的手帮助起跳
第五项：脚尖跳
1.将尖抬到最高点
2.用脚尖快速起跳,跳时不超过1.5或2.5cm
第六项：蹲跳
这一项只在星期三练
1.站立,怀抱篮球於胸前
2.蹲下,看前方,背直,抬起脚尖,大腿与地面平行
3.跳起至8-13cm,一定要保持步骤2的姿势
4.著地,完成一下
5.如果要跳15下的话,1-14需跳於8-13cm,第15下,需尽全力跳高
时间表。