When you start exercising, you can't practice where you don't have enough strength. If you want to strengthen the muscles of your limbs, you should first practice from several major muscle groups of your body, and if you want to see the most ideal effect in a short time, it is recommended to go to the gym for counseling. If you exercise at home, you may enter many misunderstandings. It is best to do basic exercises three times a week, and after a certain period of exercise, it can be increased to four times a week.
1, dumbbell side lift. Holding dumbbells in both hands or changing to other weights (depending on your own situation) for side lifting can improve the shape of back muscle lines and make back muscles feel stronger and fuller. 2-4 groups a day, each group about 12 times.
2. Dumbbell bending. Hold a dumbbell and bend to one side of your body. Through practice, the strength of the upper arm anterior muscle group can be enhanced, and the circumference of the shape muscle can be changed at the same time. Every day 1-3 groups, each group 12- 15 times.
3, sitting posture, neck and arm flexion and extension. Stretch your arms back as far as possible and try to keep your hands on your back. This kind of exercise can strengthen the muscles in the back of the upper arm and make the muscles in the back full. Every day 1-3 groups, each group 12- 15 times.
4, squat with bare hands (positive leg). Hands akimbo, do active leg exercises. Long-term practice can enhance leg strength, change leg muscle lines and reduce the sense of slimness. 2-4 groups a day, each group about 12 times.
5, kneeling push-ups. In view of your weak strength and thin limbs, it will be easier to use kneeling push-ups. You can increase the strength of your chest muscles through this exercise. 2-4 groups a day, each group about 12 times.
6. Abdominal tumbling exercises. Abdominal contraction can help you increase the strength and circumference of rectus abdominis, so that your abdominal muscles will not be pitiful. 2-3 groups a day, each group is about 15-20 times.
7. Bow dumbbell rowing. This exercise is difficult, and it is best to do it under the guidance of the coach. Through this exercise, you can increase the latitude of your back and make you look less thin.
In addition to the above sports, we should also cooperate with some training to enhance cardiopulmonary endurance, such as skipping rope, brisk walking and swimming. In the diet during exercise, we should appropriately increase our appetite, especially the intake of staple food. You can eat more cereal, one hour before exercise and half an hour after exercise every day. This can not only ensure adequate heat supply, but also increase the body's absorption of nutrients.
Strength training of football players
In football, the strength of thigh muscles is the key to determine the strength of legs, and the strength of calf muscles is the key to determine the explosive power of legs, especially the explosive power of starting and shooting. Therefore, to be an excellent football player, especially an excellent striker, it is not only essential but also the most important to practice calf muscles. Below, the author introduces some simple calf muscle strength training methods.
Strength training of calf muscles
1, lift heel practice
When practicing, stand in the same place, keep your knees upright and your heels up, the higher the better. When the heel reaches the highest height, put all the weight of your body on the tip of your big toe and stand in this position for 5- 10 seconds. Then slowly return to the original position and practice again and again. When doing this action, we should pay attention to controlling the speed of heel lowering to prevent the heel from hitting the ground excessively and causing physical injury. The number of repetitions and maintenance time can be flexibly mastered according to your own situation.
2. Kick the ball with your feet.
Bend your knees on a chair or fixture, and hold the football with your feet for kicking practice, with 20-40 people as a group. After one group finishes, rest 10-20 seconds and then repeat the exercise. When doing this action, pay attention to the fixation of thigh posture and try to kick the calf to maximize the kicking range.
Step 3 jump on one leg and cross.
Standing on one foot in the same place, the knees are continuously bent back and forth, like a "cross" shape. After jumping 10- 15, take a break and change your legs and practice repeatedly. During this exercise, the jumping range is gradually increased from small to large according to the situation to prevent ankle and knee injuries.
Sports is the perfect combination of strength and beauty, so is football. Strength training is an essential item in football training, so how to carry out targeted strength training? Many fans without professional football training don't know where to start. Below, the author introduces some common simple exercises of large muscle groups, hoping to help my friends.
Strength training of large muscle groups
1, heavy ball practice
Soak the football in water, so that the weight of the football will increase to 20%-40%, and then practice passing the ball in pairs or shooting alone, which can improve the strength of the big legs and calves. When doing this exercise, you need to pay attention to the standard of movements, both your left and right feet need to be practiced, and pay attention to controlling your own strength to avoid strain.
2. Radiation resistance
Prepare an elastic rubber band to cover the kicking leg, and a player will pull or tie it to a solid fixture. Players will overcome the resistance of rubber bands and practice shooting when passing the ball. In the second practice, the tension of the rubber band should be large enough to ensure the correct technical action in the case of all-out shooting, and the passer should change the height and position of the football landing point while ensuring the correct landing point of the football. A rubber band with enough tension will have a great impact when it is loosened, so friends should pay attention to locking one end of the rubber band when practicing to prevent injury.
3. Interaction restriction exercises
Two players are a group, sitting on the ground opposite each other, with their legs straight. A player's legs are straight, and B player's legs clamp A player's feet from the outside. During the practice, Team A's legs spread out hard, while Team B's legs spread out hard, trying to stop Team A's legs from spreading out. Keep fighting for about 20-30 seconds. After a short pause, the two players switched roles and practiced repeatedly. This exercise can exercise the strength of two players at the same time, that is, the muscles of the inner and outer thighs. When doing this exercise, it is necessary to pay attention to the fact that the practitioner should keep his legs straight when practicing, so as to achieve the ideal practice effect.
Mechanical quantitative change state of human muscle group contraction
The contraction intensity of human muscle groups mainly depends on the changing value of the information sent by the brain to control muscle groups. "According to medical theory, the currently recognized skeletal muscle contraction mechanism is myofilament sliding theory. According to this theory, the contraction of muscle fibers is not the shortening or curling of myofilaments in muscle fibers, but the result of filaments sliding between thick myofilaments. "
The contraction of human muscle group is mainly the contraction operation instruction issued by human brain to muscle group, and also participates in the activity and synthesis of chemical substances. The information of muscle group stimulation comes from the information stimulation of brain nerve to muscle group. According to the constant changes of normal activities and carrying capacity of human muscle groups, the sliding range of muscle fibers can be located. On the other hand, it can also be said that the threshold of muscle fiber is controlled by the brain, and we can also call the threshold change control of this stimulus information the change of force. The contraction force of human muscle group is also called muscle group tension, which is also a variable state of mechanical structure. The quantity and quality of muscle fibers are constantly changing according to the needs of daily life. The thickness of muscle fibers determines the strength of human muscle groups. The index to measure the development degree of muscle group is the physiological cross section of muscle group. That is to say, the number of muscle fibers in muscle is large and thick, and the larger the physiological cross section of muscle group, the more developed the muscle group. The physiological cross section of our human muscle groups also has a great influence on the acquired exercise. The fuller the muscle group is and the larger the cross section is, the higher the explosive power of its muscle group will be. In addition, the explosive power of muscle groups is also directly related to the amount of information stimulation from brain nerves.
The human brain can predict the weight of an object, and the maximum explosive force of muscle groups is limited. Otherwise, when approaching this limit, the molecular bonds of muscle fiber cells will break, which is what we usually call muscle strain, waist twisting, stiff neck and other factors. When the muscle group reaches or approaches the maximum endurance point, the nervous system of the muscle group will produce the limit signal of overload state, and at this time, the brain will send out the instruction to stop the contraction of the muscle group. The maximum explosion point of muscle group explosive force is also the maximum limit of muscle group explosive force, and this maximum limit also has a certain range. There is still a long way to go from the overload information sent by muscle group to the bond disconnection of muscle group cell molecules. The explosive information sent by the brain to muscle groups is an infinite state. You can imagine carrying a 1000 kg object to command your muscle group, but the maximum stress point of your muscle group is only about 200 kg, and you can lift about 400 kg at most. Because during this period, you have to be limited by the maximum endurance of the muscle group and stop the operation of the brain as soon as possible, so the maximum explosive power of the muscle group is not the highest point. The highest limit of muscle group is only the breaking point of cell molecules in muscle group. For example, when people are in a special state, the brain is stimulated by high-intensity external information (in a critical moment, life is in danger. ), the muscle group of human body will enter another super-explosive state, which is between the maximum explosive point of muscle group and the breaking point of molecular bond of muscle group cells. Sometimes this happens, because muscle groups produce powerful explosive force in a short time, which will also cause the molecular bonds of muscle groups to break instantly.
In China's Qigong circle, there is also a saying that "internal strength includes the strength of the bones in the human body". Those old people and thin people who often practice Qigong will really double their strength after a period of exercise. He can compete with big muscular people, which is a kind of divine power. Is there really such a mechanical structure as "skeleton" in the human body? Do bone cells really have electric or electromagnetic fields? However, this is only a legend, and today's medicine can't prove the existence of "bone" force. What kind of mechanical structure will people's internal strength produce? So far, no one can make it clear.
The explosive force of human muscle groups can also establish coordinate system or mathematical model.
P=J*K
Where P= muscle group functional work J= maximum explosive force of human muscle group K= intensity coefficient of nerve stimulation information to muscle group.
At present, it is set that the maximum explosive force of a certain muscle group in human body is 100 (kg) p, and the information intensity of brain nerve stimulation to the muscle group is 0.1k-1k.
When J= 100 K=0. 1, P = 10kg.
J = 100k = 0.2p = 20kg
J = 100k = 0.3p = 30kg。
..........................
j = 100k = 1p = 100kg。
Hypothesis: When encountering a special state, nature can generate powerful stimulus information to the brain or its own extraordinary subconscious function. At this time, the intensity of the excitement information sent by the brain to the muscle group can rise to a state greater than 1, and the explosive force of the muscle group can approach the limit of 200 kg (which may include the internal force of the human skeleton).
We assume that when the brain produces strong exciting information greater than one, the human muscle group is controlled by the muscle group strength state. At this time, the maximum ultimate bearing capacity (tensile force) of human muscle group is 200 kg.
j = 100k = 1. 1p = 1 10kg。
j = 100k = 1.2p = 120kg。
j = 100k = 1.3p = 130kg
..........................
J= 100 K=2 P=200 kg
The limit of explosive force of muscle group is 200 kg. If it is greater than this value, the cellular and molecular bonds of muscle group fibers will face the state of broken bonds, which is what we often call muscle tearing.
The function of human muscle groups changes with the quantitative control of the intensity of stimulation information generated by the brain. The explosive force of human muscle groups is not really constant, it can increase with the continuous improvement of the carrying capacity of human muscle groups, but this is only a slow change process.
In addition, we can say that there is a morbid stage of strong consciousness in human beings, which is what we often call mental illness, fatigue under stimulation and sudden tension. Often under such circumstances, the human body will produce factors such as inattention, high mood and bad temper. At this time, the nerves of the brain are in a state of excitement, and the spirit is too concentrated, which leads to the acceleration of blood circulation and the increase of blood pressure, which makes the function of the human body in a period of intense activity. At this stage, it is different from the static thinking process of the human body. Strong consciousness can lead to the rapid increase of radiation intensity of bioelectric field and magnetic wave field, and the blood volume and amplitude speed of human tendon can be several times higher than that of normal human body.
1, mental illness; We often see some people suffering from mental illness. Sometimes, the explosive power of human muscle groups is great, and the strength of several people is incomparable. There is a folk saying that "this mental patient has great strength, and several people can't catch up with him, and I don't know where he got his strength." Generally, people with mental illness suffer from brain stimulation, and their thinking system is severely damaged. Powerful external stimulus information is firmly stored in the memory system of the brain, and other normal information is overwritten. At this time, the operation instructions of the brain only dominate the operation of the limbs with the external excitation information, and the action is relatively simple, and the biological electric field intensity in the body is higher than that of ordinary people. The folk metaphor is: "once a person suffers from mental illness, the vitality in his body enriches his limbs, so his strength is particularly great." (Bone strength)
2. When people encounter sudden changes, they are often nervous and easily overexcited. At this time, the body is often in a period of intense activity. In this case, the human body is full of qi and blood, ruddy complexion, and the local point potential of the biological field rises. At the same time, the movement range of muscle groups is accelerated, which makes the human body produce several times the usual strength in an instant. According to Wushu theory, the potential of human body is stimulated at this time, which is what we often call internal strength.
Legend has it: "In a province in the south of China, there was a young man who often did morning exercises on both sides of the railway. One morning, when he ran to the railway, he happened to find a big stone rolling down the mountain in the middle of the railway. He doesn't look well. There is a train passing by at this time every day. Never let the life and property of the country and people suffer losses. So in an emergency, he tried his best to move the big stone. 10 minutes later, a train carrying passengers roared by, which was told as a story by the local people. After the incident, the young man still runs and does morning exercises as usual every morning. When he moved the stone again, he only moved a little, and he never moved the stone as hard as last time. " Why does the human body have extraordinary power only in an emergency?
The above two points show that the human body has potential, and where does this potential come from? The vitality of the human body is also a common thing in our martial arts circle. It is necessary to mobilize the vitality of the abdomen and lift the strength of 10,000 kilograms. The dantian point of the human body is located in a certain area around the navel, which is also the source of human life. There is a diaphragm in human abdomen. Anyone who has been practicing Qigong for a long time knows that the diaphragm is the accumulation part of human bioelectric field. Human qigong is actually the force operation of human bioelectric field, and the magnetic wave radiation of human body also comes from the establishment of bioelectric field. When the human body is inspired by ideas and guided by impulsive consciousness, the point potential of human cells will be enhanced, thus forming the total strong field potential of the human body. At this time, the blood flow and speed of the human body increase, the amplitude of the tendons increases, and the electromagnetic wave radiation intensity in the human body will also increase. We can only say that the mobilization potential of human function comes from two parts, one is the comprehensive explosive force of muscle groups, and the other is the electromagnetic force field from human bones. Two useful jobs are combined and applied to the stress point, which is often referred to as human potential. The richer the muscle group, the greater the stimulation information of the brain and the greater the external work.