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腾达会官网:闫子贝:体能训练帮助我平衡发展 补强短板避免损伤



发布日期:2021-03-06 01:01:01 发布者:Admin5  点击率:

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.

为了贯彻国家体育总局的有关要求,加强基础体育锻炼,弥补体育缺陷,统一思想,提高认识,搞好体育锻炼,7月16日举行了全国性会议。

闫子贝:体能训练帮助我平衡发展 补强短板避免损伤

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.

大家好,我是国家游泳队运动员闫自备。今天,我在这里与您分享我对体育锻炼的肤浅知识。

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

体能训练包括力量,基本体能,最大心率训练(攀岩机的特殊适应性),核心力量(人马机测试)和爆炸性训练。我认为体育锻炼的重点是如何将陆上体育锻炼与水上特殊训练相结合。我坚持每天进行体育锻炼的信念,并继续探索和与体育教练交流。以下是我自己的段落时间组合

闫子贝:体能训练帮助我平衡发展 补强短板避免损伤

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.

另外在体能测试过程中,可以帮助我找出我的缺点:跑3000米。一开始,我不理解3000米的含义,以为会过分增加脚踝的负担,我感到有些拒绝。在与体育教练和团队医生沟通之后,我知道脚踝关节的柔韧性应该是力量和灵活性的动态平衡,找到自己的平衡点,并逐步进行训练。在保持灵活性的同时,增强了灵活性。踝关节的稳定性增强了踝关节周围小肌肉群的力量。改变心态后,我咬紧牙关,坚持完成腾达会官网每次跑步训练。经过一段时间的努力,我感觉到了很大的变化:首先,改善了水中的有氧耐力,其次,腿部的协调力量得到了增强,并通过了3000次跑步训练,促进了特殊训练后的恢复。我将继续跑3000米,以弥补我的不足。

闫子贝:体能训练帮助我平衡发展 补强短板避免损伤

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.

对于蛙泳而言,保护膝关节非常重要。我对墙壁进行静蹲,单腿深蹲和松紧带外翻锻炼,以增强膝关节的强度和稳定性。效果显着。轻型核心训练,如木板支撑,滚轴练习,瑞士球髋桥的动态或静态训练,不仅可以达到增强背部肌腾达会官网肉的效果,还可以用作受伤后的热身或康复训练腾达会官网。使用松紧带,轻型哑铃和其他较轻的设备来帮助激活肩关节; Felix杠铃练习,Swiss球俯卧撑等练习可增强肩关节的力量和稳定性,效果显着。在当前的体育锻炼中,除了大型肌肉群的力量训练外,还增加了小肌肉的激活和功能训练。定期放松后,人们仍会感到疲劳和关节活动受限。经过一段时间的训练和伸展小肌肉群后,这种疲劳和紧张状况得到了显着改善,并且对身体的控制更高。训练时要保持镇定,减少训练中不可控制的伤害因素。

In summary, physical training helps me balance my development, strengthen my shortcomings, and avoid sports injuries.

总而言之,体育锻炼可以帮助我平衡自己的发展,增强缺点并避免运动损伤。

thank you all.

谢谢你们。

 
 
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