Methods of developing endurance quality Common methods of developing endurance quality
Run regularly for 1, 10 ~ 15 minutes, and the intensity is 55 ~ 65% on the field, on campus or in the Woods.
2, 6 ~ 8 times of variable speed chasing: jogging in two rows on the field, suddenly speeding up to the end of the head at a command, and everyone followed up in turn to do accelerated running. The intensity is 55 ~ 65% or you can run in an "S" shape.
3. Run uphill for five times: Run uphill on a hillside with a slope of15 ~ 20, and repeat for five times, with a distance of about 100 ~ 200m and an interval of about 3 ~ 5 minutes. Endurance training with intensity of 60 ~ 70% does not require running speed, but is controlled and maintained by heart rate index 120 ~.
4. Run at a variable speed for 5 minutes, and run at a speed of 50 meters in the field, such as 50 fast, 50 slow, or 50 slow, 100 meter fast, 60 ~ 65% intensity.
5. Run back and forth at medium speed. Use the basketball court, listen to the password along the bottom line and run to the opposite bottom line. Each group goes back and forth 4 ~ 6 times. Repeat 3 ~ 5 groups, or you can run sideways, cross or kick.
6. Change the direction repeatedly. Run in the track and field or football field. Listen to the password or watch the signal to change the direction before and after running. Repeat 3 ~ 5 groups, 2 minutes each time, with an interval of 3 ~ 5 minutes between groups, and the intensity is 55 ~ 60%. Each lane change run is a round trip. Run out and return to the starting position. Run at least 50 meters at a time, and after the interval, the heart rate will return to below 120 beats/min.
7. 100-meter multi-person relay race: On the runway, divide the number of people into five groups, one for each straight section. At the high-five, everyone runs a relay race with a total distance of about 400 meters, and then returns to the original place. The required speed is 14 ~ 16 seconds, or the 200-meter relay race can be completed in three groups, with a total running amount of about 800 meters or 1600 meters.
Fast walking and jogging
The significance of developing endurance quality is one of the basic physical qualities of human body. The significance of endurance quality in long-distance running, middle-distance running, long-distance swimming, cycling, skating, skiing, boating and other periodic sports is self-evident. Endurance quality is also of great significance to other events, such as wrestling, judo and other non-periodic events.
(A) through endurance training, improve the function of athletes' respiratory system and blood circulation system.
So as to improve the fatigue resistance. The stronger the anti-fatigue ability, the stronger the body's ability to maintain sustained high-level exercise, which is undoubtedly conducive to creating excellent results.
(2) Through endurance training, the functions of respiratory and cardiovascular systems have been developed, and the blood oxygen supply is sufficient.
It is bound to increase the reserves of energy substances in the body, improve related physiological and biochemical functions, and promote and accelerate the process of eliminating fatigue after training. The rapid recovery of the body can shorten the training interval and increase the number of repetitions, which is conducive to completing high-intensity and high-intensity training tasks.
(3) After reasonable endurance training, athletes have improved their anti-fatigue ability and recovered quickly after fatigue.
The ability of rhythmic alternation of excitation and inhibition in cerebral cortex is also rapidly restored and improved, which becomes the material basis for the development of other qualities (strength, speed, agility, etc.) under the condition of sufficient material supply. ) and promoted the development of other qualities. Therefore, in modern sports training, endurance quality training is gradually carried out among children and adolescents, which has changed the traditional view in the past.
(4) Endurance training can also cultivate athletes' perseverance, toughness and courage to overcome difficulties.
This is very important for the cultivation of athletes' psychological quality and the display of skills and tactics. With the development of science and technology, there are many talents in the arena. Modern sports competitions are more intense, and athletes consume more physical energy than before. Therefore, the competition is not only about skills and tactics, but also about physical strength and will to a great extent.
Therefore, if athletes do not have good endurance quality, it is difficult to adapt to the needs of today's fierce competition, both physically and psychologically, as well as in the play of skills and tactics. Therefore, the current understanding of athletes' endurance quality training should be improved to a new position.
How to develop middle school students' lower limb strength quality, especially the human body's lower limb strength quality, is the driving force of walking, running, jumping and other activities, and is the key to achieving excellent results in most competitive sports. In sports, especially in track and field and ball games, the requirements for lower limb muscle strength (including strength, explosiveness and jumping ability) are getting higher and higher. This paper discusses the practice of developing middle school students' lower limb strength quality.
The development of lower limb strength can be developed by the following methods:
First, leapfrog, that is, continuous standing long jump, can effectively develop the strength of lower limbs;
Second, squat with weight, which is also the most effective way to promote the strength of lower limbs;
Third, some running or other jumping exercises can also promote the development of lower limb strength.
Significance of developing strength and endurance quality. Strength and quality are the foundation of all sports activities.
2. Strength quality influences and promotes the development of other physical qualities.
3. Strength quality directly affects the mastery of technical movements and the improvement of sports performance.
4. Strength quality is an important index to measure the level of sports, and it is also an important basis for selecting sports.
1, through endurance training, improve the functions of athletes' respiratory system and blood circulation system.
2. Through endurance training, the functions of respiratory system and cardiovascular system are strengthened, and the blood oxygen supply is sufficient.
3. After reasonable endurance training, athletes can improve their quick recovery ability after fatigue and fatigue.
4. Endurance training can also cultivate athletes' perseverance, toughness and will to overcome difficulties.
What are the sports to develop endurance quality? Endurance and perseverance can be exercised by walking, fitness running, swimming, cycling, boating, mountain climbing and some ball games, or by running in situ, skipping rope and climbing stairs according to local conditions. Now introduce the most commonly used training methods of walking and fitness running. 1. Walking and medical walking are simple and effective aerobic training methods, which are suitable for obese people who are older and in poor health. According to the exerciser's condition and physical strength, specify a certain distance, walking slope, speed, the number and time of intermediate rest. Walking can effectively reduce body fat, and it is more obvious than strenuous exercise. Walking can not only reduce fat, but also strengthen muscles. Therefore, it is suggested to take a walk instead of dieting, because dieting can reduce both fat and muscle. Examples of common walking routes: ① 200-600 m level road: walk at a speed of 30-50 m/min, and rest for 5 minutes every 100 m; ② 800-1600 m level road: walk at a speed of 50-100 m/min, and rest for 5 minutes on the way and at the end. ③ Distance of 2000m: There are two short slopes (about 100m) in the distance, with a slope height of 5 ~ 10, and the rest are flat roads. Walk at a speed of 40 ~ 50m/min 1000m and rest for 8 minutes. On the way back, I walked at the same speed 1000m and rested for 8 minutes. It is best to take a walk in a beautiful place, next to the hills with trees and flowers. It is best to do it under the guidance of a doctor. When walking, you should be in a good mood and relax your muscles. If you cooperate with upper arm activities and * * *, you can make the walking effect better. If you cooperate with breathing and keep Dantian or Yongquan points at the same time, you can play a dual role in walking and qigong. 2. Fitness Running Fitness Running is very popular among middle-aged and elderly people because it doesn't need special exercise equipment. At present, fitness running is widely carried out at home and abroad with moderate intensity, which is suitable for middle-aged and elderly healthy people and obese patients with good exercise foundation. The intensity of exercise is greater than walking, and the amount of exercise can be determined according to the physical quality of the participants. Speed can be fast or slow, distance can be long or short. The amount of exercise in fitness running is determined by the product of exercise intensity and time. Generally speaking, young and healthy people should choose the exercise with higher intensity and shorter duration, while middle-aged people and people with poor health should choose the exercise with lower intensity and longer duration. Measuring heart rate is the simplest way to measure exercise intensity. People who take part in fitness running had better learn to take their own pulse. The pulse number of radial artery is usually measured. First count the number of pulses in 10 second, and then multiply it by 6, which is the pulse rate of 1 minute. People aged 30-40 can gradually accelerate the pulse rate from 1 10 beats/min to 150 beats/min; People aged 40-49 can increase from 105 times/minute to 145 times/minute; The population aged 50-59 can increase from 100 times/minute to 140 times/minute; Over 60 years old can be increased from 100 times/minute to 130 times/minute. It is a simple, objective, accurate and safe method to take the heart rate immediately after exercise as an index to consider the amount of exercise. Because this can not only reflect the function of the heart to adapt to exercise, but also reflect the adjustment and adaptation of the whole body. The acceleration of heart rate can't reach the standard, which means that the amount of exercise is too small to achieve the purpose of exercise; If the heart rate increases beyond the standard, it means that the exercise is too heavy and the burden on the heart is too heavy, which is harmful to the body. The recovery of heart rate after exercise can also explain the amount of exercise. If the pulse rate after exercise returns to the pulse rate before exercise within 5 minutes after rest, it shows that the amount of exercise can be increased. If you can't recover after more than 10 minutes, it means that the amount of exercise is too large and should be reduced. Of course, whether you feel good after exercise can also be referenced. If you feel unwell, poor sleep, loss of appetite or even depressed after exercise, you should stop exercising and see a doctor, and then start exercising after your physical condition improves. If you feel good, your appetite and sleep are good, and your physical strength increases, you can increase your exercise to achieve the goal of losing weight.
What are the five exercise methods to develop endurance quality? Endurance and perseverance can be exercised by walking, fitness running, swimming, cycling, boating, mountain climbing and some ball games, or by running, skipping rope and climbing stairs according to local conditions.