Static training
Static exercise, also called isometric strength exercise, is generally an auxiliary strength training method. The scope of training is very wide. There are two training methods. First, choose 80% of the weight, stick to the knee joint 90 half squat method, and keep 15S. Six groups are a unit; Second, choose 95% weight, similar to the previous training method, continue to 10S, and 6 groups are a unit. This training method is easy to show muscle aches, so when increasing weight, stop time should be shortened to prevent training injury.
Dynamic strength training
Dynamic strength training is the main method of strength training in weightlifting activities, which is realized through repeated training, useful group number training and extreme strength training. Repeated training is a firm training method with less intensity, such as choosing 60% load, five times as a group, continuing training 10 group, and tempering activity speed; Perhaps it is to choose the same intensity of load, 8 times as a group, and continue to train 12 group, so as to gradually supplement the muscle fibers needed for exercise and improve the endurance of aerobic activities.
The useful group number training method refers to selecting 80% of the load, training three times as a group, continuing to train eight groups, appropriately slowing down the training speed, and using the thorough strength of progressive exercise. The ultimate strength method is to select 100% load, one group 1 time, and continue to train 6 groups to improve the athletes' thorough strength. This extreme training method is only suitable for well-founded operation and start-up.
Ultra-long strength training
Ultra-long strength training is the generating strength of training muscles, which is widely used in sprint, prancing and other sports. Through this training method, we can increase muscle strength, fully develop speed strength, properly link the elastic efficiency stored in the process of lifting snatch and squat support, strengthen the speed strength of athletes, and thus improve the weightlifting performance of athletes.