What are the six recommended training methods for physical fitness training?

Physical fitness is the basic sports ability of the human body, which is an important part of the competitiveness of athletes through strength, speed, endurance, coordination, flexibility and sensitivity. The body level is closely related to the morphological characteristics and functional characteristics of the human body. Reasonable physical training can improve our physical fitness level, today Xiaobian will show you how to carry out physical training.
I. principles of physical training
1. Diversification
Because physical exercise is a very monotonous thing big dildo , if you use only one way, you will soon lose interest. If there is no interest, the effect will naturally be reduced. Using a variety of methods for physical exercise helps to keep the body excited.
2. the combination of aerobic endurance and anaerobic endurance
Aerobic endurance is the foundation, and anaerobic endurance is the main need for combat. Aerobic endurance is the maintenance of low-intensity exercise. Anaerobic endurance is the maintenance of high-intensity exercise, both should be paid attention to and should not be wasted.
3. Integrity and locality (balance)
Physical training is a kind of systematic training, such as circulatory system, respiratory system and so on. In good health, attention should be paid to improving integrity and strengthening local special endurance. Such as continuous fast boxing, kicking and mobility.
4. Overload
In order to achieve the training effect, the load of each practice must exceed the usual basic requirements. Otherwise, it can only be a game, with no effect.
5. Restorability
Physical training is a process that accelerates the metabolism of the human body, which must be guaranteed by sufficient rest and energy. In order to promote the recovery of students' health, so that the normal training continues. A more positive recovery method is to practice different muscle intervals alternately.
II. Methods of professional physical training
1. Endurance training of physical training
(1) long-distance running: 400 meters of track, 15 laps for women and 20 laps for men, with an average speed of not less than 2 minutes and 20 seconds.
(2) weight-bearing cross-country: backpack not less than 30kg (20kg for women), walk on a path or ridge at an altitude of not less than 2000 meters for one or two days, once a week or two weeks.
(3) if time and other conditions do not permit, swimming and cycling can also be used instead of long-distance running, with the same amount of exercise.
2. Balance training of physical fitness training
(1) balance on one foot: stand on one foot and lean forward and backward many times.
(2) dynamic balance: choose a narrow ridge off the ground and walk like a balance beam. Or jump the grid on one foot.
3. Strength training of physical fitness training
(1) thigh strength training: the thigh is parallel to the ground, take a "duck step", 30 meters a group, 5 groups once, no rest in the middle.
(2) calf strength training: stand on tiptoe, do not force your thighs, 30 meters a group, 5 groups once, no rest in the middle.
(3) upper limb strength training: push-ups 8 groups, 5 groups. Pull-up 6 groups, 5 groups.
(4) waist and abdomen strength training: sit-up belt turn, 15 or 20 times a group, 3 groups.
4. Flexible physical training
(1) the horizontal bar hangs and stretches the limbs.
(2) press the leg and waist.
(3) stretch the muscles on both sides of the body.
5. Physical training, bouncing training
(1) half squat jump
Half-squat, hands in front, jump at least 20 to 25 centimeters from the ground. When it's in the air, you need to put your hands behind your back. When you land, finish it once.
(2) raise your toes.
Find a step or a book to pad your feet, then just put your toes on it, don't land or pad your heels, lift your toes to the highest point strap on dildo , then slowly put them down, finish your feet, and complete a group.
(3) steps
Find a chair and put one foot at 90 degrees. Jump as far as possible, change feet in the air, put on the chair, put the original foot back on the chair, and complete another jump.
(4) Longitudinal jump
Keep your feet straight and shoulder wide, lock your knees, jump only with your calves, bend your feet, and keep your knees as low as possible. When you reach the ground, jump quickly again and finish it again.
(5) tiptoe jump
Lift your toes to the highest point and jump quickly with your toes, no more than 1.5 or 2.5cm when jumping.
6. Speed training of physical fitness training
Repeated sprint training is necessary. 30 times, 50 times, maybe 80 times, depending on your hard spirit. The so-called sprint requires you to move forward at full speed after the warm-up, not at medium speed. Don't practice every day, three hours a week.