1. 1 Changes in exercise ability and physical fitness lead to exercise fatigue factors.
The exercise ability and physical quality of human body are closely related to the functions of various organs and systems. Physical fitness is a comprehensive reflection of human functional organs in muscle work. The decline of organ function will inevitably affect sports ability and physical fitness. For example, when long-term muscle activity leads to the decline of muscle function, strength and speed will of course decrease, so you will often feel tired after doing exercise. In endurance sports, if the cardiopulmonary function declines, the ability to bear endurance load will be reduced, the body will be tired and the working ability will be reduced.
1.2 The decrease of energy reserves in the body reduces the functions of various organs of the body and leads to exercise fatigue.
When the human body is engaged in sports and causes fatigue, it is often accompanied by a large amount of energy consumption in the body. For example, when extreme exercise lasts for 2-3 minutes to be very tired, creatine phosphate in muscles can be reduced to the lowest point; In the process of long-term continuous exercise, muscle glycogen and blood sugar decrease due to the large consumption of sugar. The consumption and reduction of energy reserves will lead to the decrease of the functions of various organs. Coupled with the accumulation of metabolites and changes in water and salt metabolism during muscle activity, the body's working ability will decline and fatigue will occur.
1.3 Mental Will and Exercise Fatigue
During exercise, all activities of human organs and systems are completed under the command of the nervous system, and the decrease of nervous system function will deepen fatigue. For example, in the process of sports activities with a certain intensity and duration, there will be chest tightness, dyspnea, muscle weakness, slow and uncoordinated movements, depression and other phenomena, which are called "poles". At this point, if you continue to rely on willpower and slow down, this uncomfortable feeling will soon disappear and your movements will become brisk and powerful. This phenomenon is called "second breath". In this way, fatigue can be delayed or the degree of fatigue can be reduced.
Recovery methods of exercise-induced fatigue
The recovery of sports fatigue is a complex process, which should be comprehensive, systematic and scientific.
3. 1 rest
Rest is the most important and effective means of fatigue recovery. Only when you have a good rest can you study hard and exercise well. Rest includes sleep and active rest.
3. 1. 1 sleep
Sleep is one of the best ways to eliminate fatigue. Athletes should strictly abide by the system of life and rest, ensure adequate sleep time, generally not less than 8 ~ 9 hours a day, and should arrange a nap for a certain period of time. Sleep time can be appropriately increased during heavy exercise training and competition.
3. 1.2 Take the initiative to rest
The so-called active rest refers to other activities during rest, also called active rest. When local muscles are tired, other muscles that are not tired can be used for some appropriate activities, thus promoting the metabolic process of the whole body and accelerating the recovery of fatigue. When the whole body is tired, you can also accelerate the elimination of muscle metabolism through some relaxing and interesting physical activities. Therefore, we should adopt the method of changing the content of activities as a means of rest for physical education class.
3.2 Physical recovery method
Physical recovery can promote the metabolic process of tired muscles and accelerate the elimination of fatigue. There are many ways to recover the body, and the common ones are as follows:
lukewarm bath
Warm water stimulation can relax muscles and soothe nerves. The temperature of warm water bath is 37-40 degrees Celsius, and the shower time is 10- 15 minutes, with a maximum of 20 minutes, not more than twice a day.
Negative oxygen ion
This method produces a large number of negative oxygen ions through a negative oxygen ion generator, which will affect the body through nerve and body fluid regulation mechanism after being inhaled into the respiratory tract. After a large number of negative oxygen ions enter the body, it can improve and improve the ventilation function of the lung, increase the absorption of oxygen, accelerate the discharge of carbon dioxide, stimulate hematopoietic function, increase red blood cells, hemoglobin, platelets and eosinophils, increase cardiac output and accelerate blood flow, thus improving the repayment speed of "oxygen debt" after exercise.
massage
Massage is one of the important means to eliminate sports fatigue. There are many kinds of massage methods, such as manual massage, whole body or part of limbs massage, and injuries can also be treated, all of which have good results. Mechanical massage can also be used if conditions permit. At present, pneumatic massage, vibration massage and hydraulic massage are widely used at home and abroad, which have excellent effects on relaxing muscles, eliminating muscle soreness and restoring physical strength.
3.3 Psychological adjustment
Huge emotional fluctuations will cause psychological instability, and athletes' anti-fatigue ability is closely related to their personality characteristics, emotional state and will quality. If athletes have a positive attitude and good mood in training, they can delay the occurrence of fatigue. Common recovery methods are:
3.3. 1 thought relaxation method
Choose a quiet place where you can stand, sit and lie down. In short, try to choose a comfortable posture. If you stand, your hands naturally fall to your sides; If you sit, relax your hands on your legs; If you lie down, put your hands on your sides or relax and put them on your abdomen. Close your eyes, take three or five deep breaths, and at the same time, start imagining your favorite natural scene in your mind. It is worth noting that the chosen scene should be quiet, peaceful and pleasant. For example, if you like the sea, you should imagine golden beaches, blue calm sea, seagulls and white sails flying low in the distance, and don't let the rough sea enter your mind. When imagining, you should try to find and experience the feeling of calmness, comfort and relaxation. After keeping this feeling for a few minutes, take two or three deep breaths and slowly open your eyes. At this time, you will feel good.
3.3.2 Music relaxation
After intense competition or intensive training, listening to some light-paced music in a comfortable and elegant environment has a particularly good effect on eliminating mental fatigue.
3.3.3 Appreciation method
A kind word warms people's hearts and gets praise from others, just like drinking peaches. Everyone has a psychological need to be appreciated by others, especially after hard work. Sports training is a hard job. Coaches should understand the psychological needs of athletes, praise their achievements and performances in time, and improve their interest in sports training. This is very helpful for athletes to improve their performance and recover from fatigue.
3.4 Scientific and reasonable diet
Athletes consume a lot of energy after a lot of sports training. Nutrition has a direct impact on athletes' training level, functional state, load tolerance and recovery process. Malnutrition or lack of nutrition will definitely affect the health of young athletes, lead to the decline of physical function, lead to premature fatigue, and affect normal training and sports ability. Therefore, the nutrition of athletes must be highly valued by coaches.
3.4. 1 Eat regularly.
"Breakfast is better, lunch is full, and dinner is less" is an old health motto. Modern nutritionists advocate that "breakfast accounts for 25% of the whole day, Chinese food accounts for 40% and dinner accounts for 35%", which is the embodiment of modern people's health preservation. You should eat some food with high nutritional value, few but fine for breakfast. Because you have basically finished your dinner after a night's sleep, your stomach is not excited soon after you get up in the morning. To meet the work and study in the morning, breakfast must be small in quantity and high in quality. Lunch plays a connecting role. We should not only make up for eating less breakfast, but also reserve energy for afternoon activities, so the quality of diet should be high and the quantity should be relatively sufficient. Lunch should have a larger share of staple food and more kinds of non-staple food. It is best to eat fruit once in the afternoon. Eat less dinner because there is little activity in the evening. If you eat too much, on the one hand, it will affect your sleep, on the other hand, it will cause overnutrition. I can't sleep after dinner. The ancients said, "Lying down after a meal is a disease." Diet should be moderate, including the time, quantity, variety and speed of eating. There should be a fixed meal time for three meals a day. The interval between meals should be 5-6 hours. Breakfast is arranged around 7 o'clock, Chinese food 12 o'clock and dinner is arranged at 6 o'clock in the afternoon.
3.4.2 Pay attention to the collocation of food nutrition.
Nutrition is a means to restore and improve working ability. Nutrition has two functions: one is energy supply function; Second, the compensation function, coaches should care about their food, clothing, housing and transportation while leading athletes to train, and must know the collocation of nutrition. Reasonable nutrition collocation should pay attention to the following points: 1. There should be sufficient sources of calories in food, mainly sugar and fatty foods, supplemented by vitamins and vitamins. 2. Athletes are just the protein that young people need. In order to meet their demand for protein, they should eat as much meat, fish, eggs, milk and beans as possible in their daily diet. 3. Food should contain proper amount of fat to reduce the size of food and reduce the burden of gastrointestinal tract. The demand for protein, powdered fat and sugar is 1: 1: 7 by weight and 9.5:22:68.5 by percentage of heat energy. 4. Pay more attention to the supplement of inorganic salts and trace elements. In sports or competitions, people lose more water, especially in hot environment. It should be rehydrated at 100-200ml each time, with a small amount for many times. Because excessive perspiration will replenish, resulting in the loss of inorganic salts and electrolytes.
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Sports drinks are prepared according to the characteristics of physical consumption during exercise, which can supplement nutrients lost during exercise, maintain and improve exercise ability and accelerate the elimination of fatigue after exercise. Therefore, it should have the following basic characteristics:
A certain sugar content: due to exercise, muscle glycogen is consumed a lot, while muscle increases its intake of blood sugar, and blood sugar decreases. If it is not replenished in time, the working muscles will be weak. On the other hand, because more than 90% of the brain's energy supply comes from blood sugar, the decrease of blood sugar will weaken the brain's ability to regulate exercise and cause fatigue.
Proper amount of electrolytes: Exercise leads to sweating, resulting in a large loss of electrolytes such as potassium and sodium, leading to physical weakness and even cramps, leading to a decline in exercise ability. The sodium and potassium in the beverage are not only used to supplement the sodium and potassium lost in sweat, but also help the water to stay in the blood vessels, so that the body can get more water. If the electrolyte content in the beverage is too low, it cannot be supplemented; If it is too high, it will increase the osmotic pressure of the beverage, causing gastrointestinal discomfort, so that the water in the beverage can not be absorbed by the body as soon as possible.
No carbonated gas, no caffeine, no alcohol: carbonated gas can cause flatulence and discomfort; Caffeine has a certain diuretic effect, which will aggravate the loss of water, and exercise itself will lose a lot of water and electrolytes; In addition, caffeine and alcohol can also stimulate the central nervous system, which is not conducive to recovery after exercise.
Patients with hypertension should not drink more sports drinks?
Easy exercise itself is really good for your health, but people with high blood pressure will raise their blood pressure by citing sports drinks after exercise. Because patients with hypertension must limit salt, salt contains sodium that causes blood pressure to rise, and sports drinks contain high sodium, which will inevitably make blood pressure rise higher. Sports drinks are no problem for normal people and people with low blood pressure, while patients with hypertension drink sports drinks indiscriminately during exercise, which is very easy to induce stroke. Therefore, patients with hypertension should not drink more sports drinks.
First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.
So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.
Second, strength training is best arranged and guided by a physical training coach.
If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical commonly used:
Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.
As for the weight, number of groups, times and action specifications of each exercise, the principle is:
1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.
2. The above three exercises are best arranged in each class.
3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.
4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.
Thirdly, speed training is also an important aspect to improve the jumping ability.
Repeated sprint training is still 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. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.
Fourth, there are many specialized jumping exercises, 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.
Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.
Another one:
Innate is very important. The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked". ...
2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.
The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, practice stops here. Take off the load and try again to see how high you can jump.
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Good luck, future sports star!
In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.
Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.
Problems that should be paid attention to in developing strength:
(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training.
(2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body.
(3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly.
(4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.
Food: Pay attention to balanced nutrition in food, and don't be picky about food (sweat! ) and eat less fat, such as fat! Don't care too much about others, all kinds of food are more nutritious!