There are several methods of physical exercise to protect our joints from injury during exercise. People with corresponding diseases are not suitable for this kind of exercise. Walking is the simplest exercise. It is said that life lies in exercise. Let's take a look at the related knowledge of several physical training methods with me.

Several methods of physical training. warm up

Warming up before exercise can get twice the result with half the effort. Running in the same place for 2 minutes first can make the whole body move. Then, you can stretch your arms upward and lunge leg press to make your whole body muscles active.

push-up

Training function: it can enhance the muscle mass of pectoral muscle and biceps brachii, improve strength endurance and ground balance, and also has training effect on the core strength of waist and abdomen.

Action description: Push-ups are supported by palms and feet, and the back should be straight. The most standard is to put your hands on your chest to do push-ups, and do 4 groups at a time, one group 12, which is the best. After doing it, you can carry out intensive training according to your physical condition.

3. Flat bracket

It is a kind of muscle training similar to push-ups, which is suitable for both boys and girls. Flat plate support can exercise transverse abdominal muscles, which is needed for boys' mermaid line and girls' vest line.

Description: Forearms and feet support the body motionless, four groups at a time, and one group can support for 30 seconds.

sit-up

Sit-ups are an important part of physical training, mainly to strengthen abdominal muscle training. Both the army and physical education class need to do this action to keep fit or practice explosive power.

Several methods of physical training 2 1, coordination training of relaxation and flexibility: (about 2 minutes each time) There are mainly quantitative (400 -600 meters) jogging mixed turn and a (30-50 meters) sprint warm-up, which makes the body warm up and have a sense of movement, accelerated blood and slight breathing, and the muscles and joints are stressed.

2. Traction relaxation exercises of joints and ligaments: (about 3 minutes each time) There are mainly 8- 10 body relaxation exercises, with 8 beats each time. The main purpose is to move joints to open joint ligaments and prevent sports injuries caused by insufficient preparation in training competitions.

3. Continuous running (back) and explosive power (first time) training: (about 15 minutes each time) mainly includes 30-50 meters starting training, short-distance turn-back running and reaction training, so as to exercise the players' reaction ability and instantaneous explosive power in the competition. The training of continuous running ability is the key for players to stick to the game and ensure that the technical and tactical actions are not deformed during the game. It is also the fundamental embodiment and requirement of a player's competitive ability. At the end of the training, it is mainly long-distance continuous running training combined with sprint training. Mainly 1000- 1500m running combined with 200m sprint training (2-3 groups, rest for 2 minutes).

4. Anaerobic load and confrontation training (about 65,438+00 minutes each time) aims to train players' ability to do technical actions under load or interference, physical confrontation during attack and defense, unconventional actions under unconventional circumstances and self-protection ability. It mainly trains players' load-bearing ability, impact resistance and reaction ability under high-speed anaerobic conditions.

5. Protective training (about 5 minutes each time) is mainly to train the team members' coordination ability and self-protection ability under the condition of high-speed confrontation, somersault and obstacle crossing ability, as well as routine self-protection actions.

Several methods of physical training 3 (1) game practice method

Game practice refers to the method by which physical education teachers train students' physical fitness through games under certain rules to achieve predetermined tasks. This method can give full play to students' initiative and creativity and stimulate students' interest. In students' physical training, the rhythm of game practice is faster than one. First, physical education teachers should determine the teaching objectives according to the tasks and contents of physical education training, choose the game forms and contents consistent with the teaching objectives, and play games through appropriate methods. Secondly, PE teachers can innovate game practice methods. By increasing the diversity of game practice methods, students' interest in sports can be effectively improved, thus enhancing the training effect of students.

(2) Repeated training method

Repeated training is one of the commonly used methods in students' physical training. Repeated training refers to the method of continuous exercise with the same exercise intensity for students for a long period of time. The main purpose of repetitive training method is to keep students' physiological load at a certain level all the time, so as to fully exercise their bodies. In students' physical training, repetitive training is mainly characterized by long time and high intensity. Therefore, physical education teachers should pay full attention to the control of exercise intensity and exercise time, pay attention to the adjustment and grasp of students' exercise load, and correctly handle the relationship between exercise time and exercise intensity. If students' physical training takes a long time, the training intensity should be reduced appropriately. If the training intensity of students is relatively high, the training time should not be too long. In students' physical training, repetitive training method has the characteristics of boring and monotonous. Therefore, physical education teachers should strengthen various training methods and means to stimulate students' interest and enthusiasm in physical exercise, so as to enhance the effect of students' physical exercise.

(3) Weight training method

Weight-bearing training refers to a method of exercising and strengthening physical fitness through oneself or other weight-bearing objects. The methods of carrying out weight-bearing exercises through one's own body are mainly pull-ups and handstands, and the objects of weight-bearing are generally dumbbells, barbells and solid balls. In physical training, negative weight training can exercise a certain part of the body, especially for students, which can effectively enhance their strength and quality. However, physical education teachers should give full consideration to the physical development of primary and secondary school students and conduct scientific and reasonable training.