As a fitness expert with a background in sports training, I can provide you with a list of exercises that are known to improve vertical jump height. These exercises focus on strengthening the muscles that are crucial for jumping, such as the quadriceps, hamstrings, glutes, and calves, as well as improving overall explosive power.

English Answer:

1. Squat Jumps: Start with a regular squat and then jump explosively upwards, propelling your body off the ground and landing softly back into a squat position.

2. Box Jumps: Stand in front of a sturdy box or platform at a height that is challenging but manageable. Jump onto the box, landing with both feet at the same time, and then step down.

3. Depth Jumps: Drop from a low height, like a small bench, and immediately jump as high as possible upon landing.

4. Bulgarian Split Squats: With one foot elevated on a bench, perform a lunging motion, then jump from the lunged position to a standing position.

5. Calves Raises: Stand on a raised platform and raise your heels to work the calf muscles, which are important for the push-off phase of a jump.

6. Plyometric Lunges: Perform a lunge and then jump from the lunged position to switch legs in mid-air.
7.
Barbell or Dumbbell Lunges: These can help build strength in the lower body, which is crucial for jumping higher.
8.
Wall Sit: This is an isometric exercise that strengthens the quadriceps and can be done for a longer duration to build endurance.
9.
Hip Thrusts: This exercise targets the glutes and hamstrings, which are key in generating power for a jump.
10.
Kettlebell Swings: They help to develop explosive power and engage the posterior chain muscles effectively.

中文回答：
作为一位具有体育训练背景的健身专家，我可以为您提供一些已知可以提高垂直跳跃高度的锻炼项目。这些锻炼专注于加强跳跃时至关重要的肌肉，如股四头肌、腘绳肌、臀肌和小腿肌，以及提高整体爆发力。


1. 蹲跳：从普通的深蹲开始，然后爆发性地向上跳，将身体推向空中，然后轻柔地回到深蹲位置。

2. 跳箱：站在一个坚固的箱子或平台前，高度具有挑战性但可管理。跳到箱子上，双脚同时着地，然后下来。

3. 深度跳：从低处，如一个小长凳上跳下，并在着陆后立即尽可能高地跳起。

4. 保加利亚分腿蹲：一只脚放在长凳上，执行弓步动作，然后从弓步位置跳到站立位置。

5. 小腿抬升：站在一个抬高的平台上，提起脚跟，锻炼小腿肌肉，这对跳跃的推动阶段很重要。

6. 爆发式弓步跳：执行弓步，然后从弓步位置跳起，在空中交换腿。
7.
杠铃或哑铃弓步：这些可以帮助建立下半身力量，这对于跳得更高至关重要。
8.
靠墙坐：这是一种等长锻炼，可以加强股四头肌，并且可以持续较长时间来建立耐力。
9.
髋关节推举：这个练习针对臀肌和腘绳肌，这些是在跳跃中产生力量的关键。
10.
壶铃摆动：它们有助于发展爆发力，并有效地调动后链肌肉。

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