① Generally, you can complete strength training 2-3 times a week for one hour each time. Rest after each strength training 1-2 days. We should consider the three elements that constitute the whole body muscle strength: dynamic strength and basic strength, and the internal relationship between net weight strength and speed strength. Effectively and harmoniously adjust and allocate training time, training skills and rules to ensure that the whole body muscle strength can be practiced.
② Under normal strength training conditions, the major muscle groups should be trained first, and then the minor muscle groups should be trained. This is because if the small muscle group is tired first, the large muscle group will not be fully trained, and it will be difficult to achieve the previous training purpose. So after several years of training, I feel that the basic order of strength training is: abdominal cavity → thigh root → breast → back → upper arm. For example, the following is a brief case of a strength training class (taking the men's team as an example). Training content: Physical strength literacy training.
Training regulations, according to the composition of the circulatory system, train the development trend of students' strength literacy. Training steps: (one minute push-ups → barbell squat jump (50-60 kg) → 30 accelerated running → hurdle (90 cm relative height) level 7, interval1.20m → 30m accelerated running → one minute rope skipping → 30s pressure release) × release pressure, and summarize after training.
Strength training methods and some common problems In the process of strength training, college entrance examination physical education should make the following three basic provisions:
(1) Before strength training, you can choose running, mobile games, various ball games and small net weight training for warm-up exercise to expand the kinetic energy of the body, and at the same time do a lot of stretching exercises, which is conducive to improving the movement of bone joints and muscle tissues and achieving the unique role of actively preventing accidents. Muscle relaxation should be maintained during flexion and extension training. Don't pull, shake or twist quickly.
② There is no need to hold your breath during strength training. Holding one's breath will prevent blood night from flowing into one's brain, leading to exercise shock.
Whether it is according to the trend of faster short-distance running, speed and strength, or according to the trend of bench press, you need to use your nose and mouth and inhale at the same time to make the inhalation smooth and stable. For example, when carrying out weight-bearing training, you should breathe when you go ashore (squat with weight) and learn to breathe when you put it down (stand up).
When carrying out strength training, we should pay special attention to the following four points:
① There are certain risk factors in improving strength training. Therefore, in the training process, don't train alone, ensure that two people can upgrade and maintain, and the teacher should realize that he will not leave the students.
(2) Strength training equipment must be carefully inspected before application (usually pay attention to maintenance). In order to carry out strength training with large total weight, it is necessary to train on equipment with maintenance equipment. For example: bench press, squat rack, dumbbell, barbell and other training equipment.
(3) In the process of strength training, it is necessary to adopt appropriate technical operation and body posture, complete the training according to the training methods, means, regulations and purposes, ensure safety first, and do not arbitrarily change the body posture and operate professional skills.
④ In weight and strength training, do what you can. Don't be "stubborn", "face saving" and "bold". Strengthening the role and maintenance of partners is also an effective way to avoid accidents.