endurance training
The general content of aerobic endurance training: endurance is divided into two types, one is strength endurance and the other is speed endurance. It shows that it can maintain a certain strength, speed, density and intensity in a short actual combat time.
1, hit sandbags. After fully preparing for activities, keep a certain speed and strength, and hit more than 5 groups continuously. 3 minutes for each group.
2.3000 meters to 10000 meters, run 50 meters and jog 50 meters.
3. Keep the heart rate at 150 times per minute, and the load time is more than 30 minutes.
4. Five-kilometer cross-country running. When running, always change your stride and rhythm (changing your stride can exercise different muscle fibers).
5. Skip rope for 3 minutes, rest for 1 minute, and then do the next set of exercises. Do 3 groups for each training. When the trainees feel comfortable with this amount of exercise, they can skip the rest time and jump for 3 minutes in a row.
6, air raid for 3 minutes as a group, do 3 ~ 5 groups.
7. Practice wheel battles with different opponents in actual combat.
Palm and finger exercises
Methods: Put your palms together on your chest, separate your fingers, and face your fingertips. The first fingertips of both hands push each other, and the palms slowly stretch, showing a "claw-shaped" static resistance of 10 ~ 12 seconds. Repeat for 7 ~ 8 times.
Results: The muscle strength of abductor digitorum and extensor carpi radialis brevis was enhanced.
Tip: When fingers and abdomen push each other, there should be a proper amount of resistance and increase the reaction force.
Shoulder and arm exercises
Methods: Stand with your legs apart, palms together on your chest and fingers up. The thrust of the right palm exceeds the resistance of the left palm, and the left arm is forcibly pushed to the left. The left palm resists the resistance of the right palm and pushes the right arm back to the right. Repeat 10 ~ 12 times.
Results: The muscle strength of deltoid, biceps brachii, brachioradialis and flexor pollicis brevis was improved.
Tip: When two palms are pushed, the pushed wrist palm needs a reaction force to increase the resistance.
Head and neck exercises
Methods: Stand with your legs apart and hold your neck with your hands crossed. Push the resistance of the head and neck slowly and forcefully with both hands, press the head to the chest and clavicle, and exhale. Then the neck forcibly resists the downward pull of the hands, lifts the head vertically upward into a ready posture, and inhales. Repeat 7 ~ 8 times.
Effect: Enhance the muscle strength of platysma and levator scapulae.
Tip: the downward pull of hands should not be greater than the upward resistance of head and neck. The pulling speed should be slow and the pulling force should be moderate.
Back exercises
Methods: Stand with legs apart, hands akimbo, jaw down. The waist and back face the resistance of hands twisting, and rotate left and right in the forward direction, showing static resistance for 6 ~ 8 seconds. Then repeat in the opposite direction. Intermittent for 30 ~ 40 seconds.
Effect: Promote the stretching force of latissimus dorsi, psoas and erector spinae, and improve the flexibility of lumbar spine.
Tip: When the waist and back rotate left and right, the head, neck and upper body rotate together. Don't move your feet.
Thoracoabdominal exercise
Methods: Lie on your back with your legs together and your palms on your abdomen. Do 45-degree sit-ups on the chest and abdomen to resist the resistance of pressing with both hands for 5-6 seconds, and repeat 7-8 times.
Effect: Enhance the muscle strength of rectus abdominis and pectoralis major.
Tip: Take a deep breath when doing sit-ups; When lying on your back, exhale.
Leg and knee exercises
Method: Squat down and put your palms on your legs. The leg is forced to push upward into an upright position by the downward pressure of the palm. Intermittent for 30 seconds, do it 7 ~ 8 times.
Effect: Improve the muscle strength of quadriceps femoris and adductor muscle.
Tip: When the legs are pushed up with resistance, the position of the upper body and legs is 90 degrees, and the body position should not lean forward.
Fitness value
The English word "aerobics" means "aerobic" or "aerobic participation". In fact, aerobic exercise needs not only oxygen, but also the participation of the main muscle groups of the whole body, which lasts for a long time and has rhythm. Aerobic exercise can exercise the functions of the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly.
Through regular aerobic exercise, the human heart function is stronger and the pulse output is more, so the oxygen supply ability is stronger and the pulse frequency will be reduced appropriately. A person with good cardiopulmonary function can participate in aerobic exercise for a long time and recover quickly.
Aerobic exercise (aerobics) is an aerobic exercise characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise the whole body, and the duration of exercise is at least 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises, so their exercise effect is far less significant than aerobic exercises.