I completed the function training course of personal education in Yinengda Fitness College, and I love fitness, sports and training. [ 1]

Chinese name: Yan Kang

Ethnic group: Han nationality?

Occupation: personal fitness instructor

catalogue

The basic content of 1

2 Introduction

3 responsibility

Enhance core muscle strength

Prevention of sports injuries

The basic content of 1

He is mainly good at functional training. During training, the preparation stage of the whole training process should include general physical preparation stage and special preparation stage. Combining the two organically can make his training more efficient. [ 1]

2 Introduction

Functional training is based on traditional strength training. In view of the deficiency of traditional strength training and special training, functional training has the nature of general strength training, the role of special training and the concept of rehabilitation physical training. Although functional training plays a unique role in improving human sports ability and preventing sports injuries, the value of traditional strength training is undeniable. Traditional strength training and functional training are complementary, and they are both modern physical training methods.

3 responsibility

Help students get healthy, strengthen core muscle strength and effectively prevent sports injuries.

Enhance core muscle strength

In the process of completing technical movements, the human body connects the limbs involved in completing the movements into a "chain", and all parts of the body involved in completing the movements are a link in the chain. The completion of technical action depends on the transfer of momentum in each link. For example, in the practice of tennis serve function, players can improve their forehand and backhand strength through the functional training of a pulley device with resistance, including the rotation of chest, shoulders, upper arms and trunk to imitate the swing action, and the core muscles will inevitably play a stabilizing role and be strengthened; Many exercises of aerobics function training are aimed at the core parts, and the training method of badminton players wearing sand suits is more directly aimed at the core strength.

Prevention of sports injuries

According to the anatomical orientation of the human body, the human body has three basic planes and axes perpendicular to each other, namely sagittal plane, frontal plane, horizontal plane, sagittal axis, frontal axis and vertical axis. The human body performs multi-joint movements in three-dimensional space, including multi-dimensional movements such as flexion, extension, lateral flexion and rotation. In the past, the training was usually carried out on a flat support surface, but the lateral flexion and torsion muscles of the trunk were not strengthened accordingly, which inevitably led to the over-development of the prime mover and antagonist muscles in the core muscles, the weak imbalance between the fixed muscles and neutral muscles, the instability of the trunk or the deviation of joint position, leading to muscle injury and injury. Functional training is based on anatomical structure and biomechanical function. Starting from exercise practice, it introduces oblique and rotational forms and compound exercise forms combining flexion, extension and rotation, and carefully designs a variety of unique multi-joint and multi-dimensional exercises according to the characteristics of the project, so as to ensure the balanced development of each muscle and keep the tension of each muscle in a corresponding balance. For example, tennis players use the pulley device to simulate the serve action and develop strength exercises, so that the strength of hip, waist and arm can be improved in an all-round way and the coordination of all joints and muscles can be more effective.