In the process of developing strength quality, on the one hand, we should exercise and improve limbs, waist, abdomen, back, buttocks and other parts in large muscle groups and main muscle groups, on the other hand, we should pay attention to developing the strength of those weak muscle groups. Because many movements in sports are very complicated and require the joint efforts of many muscles of different sizes in different parts of the body, developing different types of strength quality does not mean comprehensive and average development, and we should pay attention to the characteristics of the project on the basis of comprehensive development.
Every time you practice, let the muscles fully stretch and lengthen first, and then contract, with a large range of movements. Because muscle fibers can increase the contraction force after being stretched, and at the same time, they can maintain good elasticity and contraction speed of muscles. After strength exercises, muscles are often congested and swollen very badly. At this time, you should do some stretching exercises contrary to strength exercises, or do some massage and shaking to fully relax your muscles.
Extended data:
Relevant requirements for strength and quality stipulate that:
1. Using heavy load can force muscles to contract to the maximum, which can stimulate the human body to produce a series of physiological adaptation changes, thus leading to the increase of muscle strength. Strength quality exercises should vary from person to person, from project to project, from training period to training task, and the load arrangement should be periodic and wave-like.
2. Try to alternate different kinds of strength training in each short time. A class can be arranged to practice to develop maximum strength, speed and strength, and finally to arrange practice to develop strength and endurance.
Baidu Encyclopedia-Strength and Quality