Strength training has a variety of different theories and methods, but the following basic requirements are common to strength training:
1 . Systematicness and integrity of strength training effects
The human body must exert the greatest strength effect in the special campaign. It must make all kinds of forces (relief and extensor, initiative and coordination) and all parts of the body (upper and lower limbs, supporting and swinging) of various forces (concessions and restraints, maximum strength). , rapid strength and rapid strength endurance all get coordinated and balanced development, and improve the exertion effect of the human body's various movements in order to eventually exert and improve the body's overall exertion effect. The systematic view and overall view of the strength training effect is the prerequisite and guarantee for scientific and effective strength training.
2 . Factors to consider when developing strength training programs
Factors that should be taken into account when formulating a strength training program include the main purpose of the training, the training stage, the age of the athletes and the level of development of various strength qualities, the order in which the muscle groups alternately practice, and the nature and characteristics of the strength training methods used.
3 . Continuity and planning of strength training
Strength training should be scheduled throughout the year to ensure continuity and systemic training. Strength training allows the muscles to grow faster in overcoming resistance. Once you stop training, you will have to retreat faster. Strength training should gradually and steadily increase as planned. This can not only prevent accidents from happening, but also slow down the speed of the power.
4 . Gradually increase the amount of exercise load
In strength training, gradually increasing the training load is the most important. After the increase in power, it is necessary to increase the training load in a timely manner, or increase the number of repetitions. When the maximum power practice repeats 10-12 times, the exercise weight should increase by 3 % -5 %; the number of repetitions should be reduced to 7-8 times. If the load stays at the original weight level, then training can only increase power endurance.
5 . The speciality of strength training
In the competition period or the training of elite athletes, the dynamic structure of the movement structure, the nature of the muscle work, and the dynamic characteristics of the force should be as consistent as possible with the specific movements and competitions. However, it is not appropriate to train for young athletes or early stages of training. The athletes of the periodical program should mainly adopt the dynamic exercises combined with restraint and concession to improve their special strength.
6 . The sequence of strength exercises
When different kinds of strength exercises are performed at the same time, first arrange to develop muscle explosive force exercises, then maximum strength exercises, and finally strength endurance exercises.
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