In order to implement the relevant requirements of the General Administration of Sport of China to strengthen basic physical training and complement physical shortcomings, unify thinking, raise awareness, and do a good job in physical training, the nationwide meeting was held on July 16.
Hello everyone, I am Yan Zibei, a national swimming team athlete. Today I am here to share with you my superficial knowledge of physical training.
Physical fitness training includes strength, basic physical fitness, maximum heart rate training (special fitness for climbing machines), core strength (human-horse machine test), and explosive training. I think the focus of physical training is how to combine physical training on land with special training on the water. I keep this belief in daily physical training and continue to explore and communicate with physical coaches. The following is my own paragraph Time combination
Also in the process of physical fitness test, can help me find out my shortcomings: 3000 meters run. At the beginning, I didn't understand the meaning of 3000 meters, thinking that it would increase the burden on the ankle too much, and I felt a little rejection. After communicating with physical coaches and team doctors, I know that the flexibility of the ankle joint should be the dynamic balance of strength and mobility, find your own balance point, and train step by step. While the flexibility remains unchanged, it is enhanced The stability of the ankle joint develops the strength of the small muscle groups around the ankle. After changing my mentality, I clenched my teeth and insisted on completing every running training. After a period of hard work, I felt a substantial change: firstly, the aerobic endurance in the water was improved, and secondly, the coordination strength of the legs increased, and passed 3000 running training promoted the recovery after the special training. I will continue to run 3000 meters to make up for my shortcomings.
For breaststroke, the protection of the knee joint is very important. I used static squats against the wall, single-leg squats, and elastic band knee valgus exercises to strengthen the strength and stability of the knee joint. The effect was remarkable. Light-load core training such as plank support, roller exercises, Swiss ball hip bridge dynamic or static training, can not only achieve the effect of strengthening the back muscles, but also can be used as a warm-up or rehabilitation training after injury. Use elastic bands, light dumbbells and other lighter equipment to help activate the shoulder joints; Felix bar exercises, Swiss ball push-ups and other exercises are used to strengthen the shoulder joint strength and stability, and the effect is significant. In the current physical training, in addition to the strength training of large muscle groups, the activation and functional training of small muscles are also added. After regular relaxation, people still feel fatigue and limited joint mobility. After a period of training and stretching of small muscle groups, this fatigue and tension are improved significantly, and they have a higher control of the body. Be more calm in training and reduce uncontrollable injury factors during training.
In summary, physical training helps me balance my development, strengthen my shortcomings, and avoid sports injuries.
thank you all.