Want to know what is the training method of children's explosive power? Many parents pay more attention to their children's physical fitness. Explosiveness is the ability to overcome resistance in a short time when exercising physical fitness, so they will strengthen training in this area. Let's take a look at the explosive training methods for children.
Children's explosive power training method 1 explosive power is a basic physical quality, and it takes some time to improve it.1-February to March-April, but it needs to be trained by scientific methods of practicing explosive power.
The main stimulus of explosive force training is acceleration, and the main training methods are rapid exertion and long-time exercise.
Rapid force method: with the fastest contraction speed, overcome resistance and develop explosive force.
Application 1: Turn back to run
Benefits: Exercise leg short-distance explosive force, improve short-distance acceleration, and exercise muscle endurance, that is, endurance.
Note: you must train carefully for short-distance turn-back running, and you must put the greatest energy into it every time. Running errands back and forth will be very sour. Remember to relax your thighs and calves as much as possible after running, otherwise the thighs and calves will look thick after creatine accumulation, but they are not proportional to your strength, and your legs will be very sour if you don't relax.
Application 2: Pushing tires
Tire pushing training is a systematic and comprehensive training, which can exercise all muscles and improve comprehensive ability, mainly to train arm strength and improve the explosive force of arm strength!
Application 3: throwing a solid ball benefits: it can increase the strength of legs and arms.
Note: The throwing of solid ball requires not only good kicking strength, but also sufficient strength of waist and abdomen muscles, latissimus dorsi muscles and upper limbs. Whole body coordination is the key.
Super-isometric exercise: actually, it is a training method combining concession exercise and restraint exercise. The purpose of this exercise is to transform absolute strength into explosive force. The main practice methods are various jumping exercises.
Application: skipping rope
Benefits: The muscles in the main parts of the body have been exercised, and the bones have grown rapidly, which is conducive to the growth of children.
Skipping rope requires the regular and rhythmic cooperation of limbs, hands and feet, wrists and shoulders, so as to cultivate children's sense of balance, coordination, agility, rhythm, endurance and explosiveness.
If the child is overweight, skipping rope can help him burn off excess fat easily. Because, as far as the amount of exercise is concerned, 600~ 1000 calories can be burned in one hour every minute 120~ 140 times. Stick to it every day and you will soon see the effect. Moreover, skipping rope does not need much space and is convenient to operate.
Children's explosive force training method 2 The necessity and simple training methods of children's physical training
Physical fitness is the basic physical fitness and sports ability of human body, including three levels: human form, physical function and physique. Proper physical exercise can not only shape the excellent body of children and adolescents, but also improve their physical quality and working ability. It is also beneficial for young children to master various fitness techniques, and can also enhance their own immune function and resist diseases.
More and more experiments have confirmed that the average intelligence of people who often sign up for fitness exercises in childhood and adolescence is higher than that of people of the same age. Signing up for physical training can show enough energy and energy for children's study and create excellent material conditions for the development trend of intelligence. In addition, physical exercise can make children feel better, make them more cheerful, confident and energetic, stimulate the cerebral cortex to make them excited, thus eliminating physical fatigue.
Teenagers and children are in the critical stage of paralysis, and their basic metabolism is abundant. However, the improvement of muscle fibers usually lags behind the growth and development of bones, and the growth and development of muscles in the whole body are unbalanced. In addition, the ossification of bone has not been carried out, so it is very plastic and flexible, and it is easily affected by external factors. If you don't pay attention, you will be deformed and endanger skeletal paralysis. Therefore, it is necessary to carry out reasonable physical exercise for children. Through physical exercise, children's whole body muscle thematic activity ability can be improved, the generation and development of bones can be promoted, the bones can be improved and widened, the cruciate ligament is firmer and the joints are more flexible. Secondly, because physical exercise improves the blood circulation system, osteoblasts get a lot of nutrients. In addition, physical exercise stimulates bones with mechanical equipment. Therefore, it can accelerate the growth and development of bones and improve the height of children.
Research shows that children and adolescents who exercise regularly are significantly taller than their peers. Children, childhood, bones have grown and developed rapidly, and it is impossible to carry out high-energy training. The key to energy training for teenagers and children is to get rid of themselves and start over. Such as flat support, push-ups, lifting at both ends, standing upside down against the wall, etc. But you can also do "small energy training", which can be combined with jumping after energy training. Children and teenagers should keep a balanced development trend of dexterity and harmony, and should not blindly pursue perfect energy training.
Simple training method:
In early childhood, it is necessary to formulate appropriate exercise methods, adjust the whole body muscle balance, and correct bad human posture for training. Children need to start training from the initial basic posture:
The first link is 16 basic posture.
Walk, stand, jump, run, climb, climb, throw, throw, push, pull, pat, kick, drill, turn, roll and balance.
The second link, three professional skills.
1, professional skills of body balance: standing, bending, flexing and rotating.
2. Professional skills of human sports: crawling, rolling, walking, jogging, jumping and surpassing.
3. Professional skills of moving objects: grasping, grasping, flapping, passing, throwing and kicking.
The third link, three basic abilities
1, comprehensive fitness ability: explosiveness, flexibility, dexterity, energy and physical strength, speed and physical strength, harmony and perseverance.
2. Fitness ability: speed, energy, balance, stability, flexibility and physical strength.
3. Cognitive fitness ability: accurate positioning, quantitative analysis, reflection, prediction, regularity, manipulation and decision.
Baby crawling
Lie on the road and keep your legs straight and close together. Climb forward with your arms on your sides. Face down, feet closed to release pressure, arms forward.
Rabbit bounce
Bend your knees, put your arms on both sides of your knees, touch the ground with your palms, tilt your hips, shift your center of gravity, tilt your heels, extend your arms forward, slow down your palms, and keep up with your arms with your feet.
Straight roller
The human body lies upright on its side, with its arms straight up and legs together, and rolls up and down with the help of the torsional force of the hip bone.
Raise your head slightly to avoid the injury caused by the face touching the road.
Flat climbing
Two palms touch the ground, two toes are shoulder-width, support the human body to keep a parallel plane, slightly push the hips, walk sideways, or make a static circle, and crawl with hands and feet.
Uneven bar climbing
Square blockboard with width of 15Cm and length of 5c. Practitioners only touch the blockboard with their hands and feet. If other parts of the human body come into contact with the blockboard and the road surface, the daily task will be unsuccessful.
Leg lifting training
In-situ leg lifting training can not only develop the explosive force of the trend students' legs, but also train their balance ability. Open your hands and put your palms down at your waist. The arm at the root of the thigh remains motionless, and the root of the thigh is connected with the palm of your hand.