Characteristics of professional physical training
The content of physical training is to develop the sports qualities required by special events, among which the main qualities required by special events should be highlighted.
1, diversify investment
Because physical training is a monotonous thing, if you only adopt one way, you will soon lose interest. Without interest, the effect will naturally be discounted. Training in various ways is beneficial to keep the body excited.
2. Combination of aerobic endurance and anaerobic endurance
Aerobic endurance is the foundation and anaerobic endurance is the main requirement of fighting. Aerobic endurance is the maintenance of low-intensity exercise. Anaerobic endurance is the maintenance of high-intensity exercise, both of which should be paid attention to and not neglected.
3. Integrity and locality (balance)
Physical training is systematic training, such as circulatory system and respiratory system. Physical fitness should pay attention to the improvement of integrity and strengthen local special endurance at the same time. Such as the ability to punch, kick and move continuously and quickly.
4. Too much
In order to achieve the training effect, every exercise should exceed the usual basic requirements. Otherwise, it can only be a game, not an effect.
5. Recoverability
Physical exercise is a process of accelerating human metabolism, which must be ensured by adequate rest and energy. In order to promote the trainees to recover their physical fitness and enable normal training to continue. A more active recovery method is to practice intermittently for different muscles.
Professional sports training methods
Good physical training should: arrange cardiopulmonary function (circulation, respiratory system) training every Monday, Wednesday and Friday. Arrange muscle endurance training on Tuesday, Thursday and Saturday. At the same time, we should adjust the training amount according to the body's training response. In general training, the heart rate should reach the highest 60-90%. Less than 60% will lose the training effect, and more than 90% will not last.
Safety comes first. Regular tests are needed to check the training effect and adjust the training intensity, time and method. Effective use of existing venues, equipment, time and other resources. There is a limit to everything. Don't complain and fantasize. It is a wise strategy to make full use of existing resources. Make a training plan and continue training for a long time. Professional physical training methods are:
1, endurance training
① Long-distance running: it is required to be a 400-meter runway, with women's 15 laps and men's 20 laps, and the average speed of each lap is not less than 2 minutes and 20 seconds.
② Load-bearing cross-country: I carry a backpack of not less than 30 kg (20 kg for women) and walk on paths and ridges at an altitude of not less than 2,000 meters for one or two days, once a week or two.
(3) If time and other conditions do not allow, you can also use swimming and cycling instead of long-distance running, with the same amount of exercise.
2. Balance training
① Balance on one foot: Stand on one foot and complete the front and back movements for many times.
② Dynamic balance: Choose a ridge with a narrow distance from the ground and walk like a balance beam. Or hop.
3. Strength training
① thigh strength training: the thighs are parallel to the ground, and take duck steps, 30-meter groups, 5 groups at a time, without rest.
② Leg strength training: tiptoe jumping, no exertion on thighs, 30-meter group, once in 5 groups, without rest in the middle.
③ Upper limb strength training: Push-ups are in groups of 8 and 5. Pull-ups are done in groups of six and five.
④ Lumbar and abdominal strength training: Sit-ups with rotation, 15 or 20 times as a group, and do 3 groups.
4. Flexibility training
① The horizontal bar is suspended, stretching limbs.
(2) leg press, lower back.
③ Stretch the muscles on both sides of the body.
5, jumping ability training
Every day, we should stretch the tendons, ligaments and muscles of all parts of the body, expand the range of joint activities, and do all kinds of complex gymnastics that are conducive to improving the coordination of the body. There are many ways to practice jumping, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box, and even touching the upper edge of the backboard. Squat with weight, bell, snatch. The higher the score of these exercises, the better your jumping ability.
① Half squat and jump.
At first, squat down to that position, put your hands in front and jump at least 20 to 625px from the ground. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
2 Lift your toes.
Find a step or a book to pad your feet, then put your toes on it, and don't touch the ground or mat with your heels. Lift your toes to the highest point, then slowly put them down to complete a pair of legs and complete a group.
③ Steps.
Find a chair and put one foot on it at 90 degrees. Try to jump away, change your feet in the air, now put them on the chair, put the original jumping feet back on the chair, and complete another jump.
4 vertical jump.
Straighten your feet, shoulder width apart, lock your knees, jump only with your calves, bend your ankles and try not to bend your knees. When you get to the ground, jump quickly again and finish it once.
⑤ Tiptoe jump.
Lift your toes to the highest point and take off quickly with your toes. The take-off shall not exceed 1.5 or 62.5px.
6. Speed training
Repeated sprint training is necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. You don't have to practice every day, just three hours a week.