How to exercise

The best exercise time per day has been revealed by many foreign scholars: the body's ability changes around the clock. Am-Am, am-17 am is the time when the chicken speed, strength, and endurance are relatively optimal. If you perform fitness and sports training during this time, it will receive better results.

When-and-14 are in the relatively lowest state, if you are engaged in sports during this time, it is prone to fatigue and the "LOAD" is too large, the probability of motion damage is high.

This shows that people should select the best time to engage in sports activities based on the possibility of objective conditions, in order to receive good fitness and training results. In terms of health, exercise is effective at any age. If you have more time to exercise and do not have less time to exercise, you just need to get started, even if it is just a one-way approach. When should I exercise well? This is a controversial issue. There is a saying that plants call out a large amount of carbon dioxide after a night's metabolism, so the concentration of carbon dioxide in the morning is relatively high, and some dust is floating in the air, which is not good for people's health.

In addition, a person's blood pressure is high in the morning and prone to problems. In fact, whether you exercise in the morning depends mainly on the purpose of the exercise. If you want to lose weight and increase your memory for exercise skills, the morning is good. When people wake up in the morning, they have consumed almost the same amount of energy they consumed last night. If they do not eat or exercise, they will lead to a result-burning fat. Because there is no energy in the morning, and there is still part of the glycogen in the liver, when the concentration of these Glycogen is reduced to a certain extent, the fat "Burning" will become the dominant energy supply method, in this case, losing weight becomes possible.

Therefore, morning exercise has special benefits for weight loss and prevention and treatment of fatty liver. In addition, people learn aerobics, social dance, and Taijiquan in the morning ...... Learning any skill is easier to master than learning it at other times. Therefore, the health benefits of morning exercises are more in a sense. [Split] The Ancients pay attention to "dancing and dancing", and fitness is generally chosen in the morning. It is not the main reason to say that there are many carbon dioxide and serious pollution in the air in the morning. In fact, during the day, vehicle exhaust and other pollution are also very serious, and lead, heavy metals and some chemical waste, such as benzene can be released. High blood pressure in the morning can be adjusted through medication. Therefore, it is not absolute when to exercise best. It also varies from person to person.

Exercise in the morning or in the afternoon. In terms of health, exercise is effective at any age. If you have more time to exercise and do not have less time to exercise, you just need to get started, even if it is just a one-way approach. Exercise requires a variety of changes. It should also be gradual. At the beginning, the activity should not be too intense. In the future, the amount of exercise will be gradually increased. Instead, the problem can be solved through simple activities. In addition to heart rate, the easiest way to measure whether exercise is excessive is to talk to experiments. If the exercise is hard to breathe, it indicates that the exercise is excessive.

No matter what kind of exercise, especially for middle-aged and elderly people, it is a systemic activity. For example, swimming, running, and walking can all be done in gymnastics. But it always reaches a certain amount. There is a saying of "3, 7. The so-called "3" means that each exercise should take more than 30 minutes. If the exercise time is within 20 minutes, the intensity is not very high. I am afraid it will consume a little blood sugar in the blood circulation at most, can not lose weight or consume too much fat accumulated in the body.

It is important to note that exercise immediately after you have full meals is definitely not good, because after meals, your blood is concentrated in your stomach to digest food.

Evening is the best time to exercise! According to a study published on the 20th, the University of Chicago Clinical Research Center, the human biological clock plays a more important role in the body's response to motion than previously thought.

This result may change people's morning exercise habits. The site conducted a study on the athletic response of the body (hormone levels) at different time points of the day for 40 men aged between 30 and 40, and found that during the night and night periods, hormones, a key ingredient in human metabolism, are most responsive to physical exercise. "At night or evening, the cholesterol related to fat metabolism and thyroid stimulating hormone related to muscle repair (in blood) rose sharply," said researchers at the University of Chicago ."

The results of a blood test one hour after a high-intensity exercise on a treadmill in the morning, for example, showed that hormone levels were equal to those at bed rest during the same period of time. Hormones are much higher than those in other time periods after the same exercise is performed between and the next day. This indicates that hormones in the human body are controlled by the biological clock or physiological rhythm in different periods of time. The researchers said:

"Now we can conclude that it is too early to exercise better in one period than in another period, but we are surprised that the hormone response to exercise is related to the period of time ."

"In the body's reaction to motion, the biological clock seems to play an important role ." In the past, experts generally thought that the morning is the best time to exercise and lose weight, and the results of this study may change this idea and think it is appropriate to exercise at night.

In the morning, noon, and evening, when do you exercise? Of course, your exercise time is limited by your work and study. However, if you can choose any one, is there the best exercise time? Experts said: Yes. However, this time depends heavily on you.

In recent years, scientists have been constantly exploring the relationship between the clock and motion in order to find the time that can consume the most fat each day. The results show that the changes in the body temperature will affect the exercise quality and effect to the greatest extent. That is to say, when you exercise, the higher the temperature, the better the effect you exercise. [Split] Generally, 1 ~ before getting up ~ In three hours, the temperature is the lowest, and it will rise to the highest in the afternoon. Therefore, it is certain that the best time for exercise is in the afternoon. During this time, your muscles are warm, energetic, your heart rate is stable, and your blood pressure is low.

But scientists also warned that they do not think that the rules of the biological clock can determine everything. The best time for exercise depends on whether you can do it on time. Therefore, you should not always think about the biological clock of your body during a period that does not affect normal operation. Before deciding on the time to exercise, you 'd better ask yourself two questions first.

First, what is your schedule? Are you busy in the afternoon or evening? Is morning exercise more suitable for you? Or do you need to adjust your morning, afternoon, or evening exercises?

Second, when do you feel the best? Is it difficult for you to get up in the morning? Are you a drag-and-drop person? In that case, the exercise will surely be ranked by the last one. Maybe you will think that the morning is more active, and you are in the best state and willing to exercise in the morning, but have you ever thought that you still have a whole day to do, you also need more energy to deal with the transactions of the day.

But it is ironic that early morning exercises have one of the biggest advantages over afternoon exercises: people can easily stick to them. At this time, exercise will not cause time conflicts, and people will not be distracted by other things. Perseverance is an important factor in exercise.

However, no matter when you choose, follow the following suggestions to make your exercise more effective and interesting. Exercise in the morning: 1. Put your clothes on the next day in the evening. When the alarm goes off, you can jump up without looking for clothes and shoes. 2. Set two alarm clocks, one at the bedside and the other in the room to avoid laziness. 3. Find a companion. It is usually interesting to exercise with a companion. Why not add this exercise item to your exercise plan? When you want to be lazy or give up, your companions will remind you to stick to it. Exercise in the afternoon or evening: 1. Determine the exercise time and stick to it. Do not distract others from giving up exercise. Try to arrange the time on Sunday evening. If you have any minor adjustments, you can also, but it must not affect your achievement. 2. If you are outdoors, pay attention to safety. Prevent heatstroke and dehydration in summer. Drink plenty of water.

1. scientific exercise principles

The principle of scientific exercise refers to the rules that must be followed for scientific exercise.

Exercise is to improve health, comprehensively develop the body, in order to enhance physical fitness. The essence of the scientific principle of physical exercise lies in the effective development of the body and the enhancement of the human constitution. Without this, there is no principle. Based on this, the principles of scientific exercise include the progressive principle, the repetitive principle, the comprehensive principle, the consciousness principle and the individual principle.

Progressive principle: Progress is progress, development, and improvement, rather than staying at a level. Is a gradual, sequential, and sequential change, rather than a sudden or sharp change. The progressive principle is the rules determined by the process of applying various sports means to exercise according to the law of Physical Fitness enhancement. In the process of scientific exercise, the most essential problem is the exercise load. Gradually, it is not to say that the average load increases every day, but to adapt to the changes of the human body to the exercise, increases the exercise load in a planned manner according to the requirements of excessive load. A certain amount of exercise load can cause physical adaptation after a certain amount of time and effect on the body, and then gradually increase the exercise load so that the body can adapt to a new level, ultimately, the goal of improving physical fitness is achieved. The progressive principle is to adjust the exercise load in stages according to this adaptive change.

Recurrence principle: Repetition means repetition. The principle of repetition refers to the process of using various means to exercise the body, which has the characteristics of repetition once and again. Experience tells us that in physical exercise, only a few exercises have little effect on people. Only when multiple exercises reach a certain level can we have a good effect on the body, it also brings side effects to the human body. Therefore, repetition is regular and restricted, and is another rule for exercise. What are the requirements for Repetition? First, the combination of exercise and intermittent work requires both adequate exercise and proper rest. This does not mean that you must have a full rest after a workout, but you can give a full continuous rest when you do not have enough rest for a few or a few days. The second is continuous physical exercise during weeks, months, years, and years. In the middle school stage, you should take part in physical exercise every day, and do not have to fish for two days.

Principle of comprehensiveness: the human body is a whole. To enhance physical fitness, all parts of the human body must be exercised and developed. Specifically, it is necessary to make various parts of the body (such as the head and neck, trunk, and limbs), various organ systems (such as the cardiovascular, lung, nerve, gastrointestinal, etc) functions, various physical qualities, and various basic activities of the human body have been developed. Some people think that comprehensiveness only refers to the activity of a large muscle group. This is a one-sided view. Physical strength refers to the development of various parts of the human body, that is, a small part that will not endanger life is not perfect, and it will also have adverse effects on the whole. For example, a broken tooth does not endanger life, but it will have adverse effects on health. Therefore, the ancient people have the "tooth ironing" method. Teenagers are in a period of rapid development. They should pay more attention to their full physical exercise, and do not give up the principle of comprehensiveness when they participate in a certain activity by interest alone.

Consciousness principle: the consciousness principle refers to the conscious exercise starting from the enhancement of physical fitness, rather than blindly or without any purpose. In addition to the self-discipline and reflection activities of the organism, all casual activities are accompanied by a certain degree of consciousness. Blindness is not an unconscious, but an unclear consciousness, a superficial consciousness, or a wrong orientation of consciousness. There is a great difference between the awareness of physical fitness enhancement and the awareness of competitive competitions. In the process of scientific exercise, we must point our consciousness to the goal of developing and enhancing physical fitness, it cannot point to simply improving the score and winning the championship. Some teenagers point their consciousness of participating in physical exercise to competitions and entertainment, while enhancing their physical fitness is a natural result during the exercise process, this will not receive the benefits of developing the body and enhancing the physical fitness. Therefore, in the process of physical exercise, everyone must enhance and establish a correct sense of consciousness.

Individual principle: the individual principle refers to the method, content, and workload of exercise according to the individual's characteristics during the exercise process. Each person's physical constitution has its own characteristics. Only exercise based on this characteristic can achieve results. Therefore, this principle is to require a rule to choose a means and use methods based on personal characteristics. To implement this principle, you must have an understanding of yourself, this requires measuring and evaluating the shape, function, quality, and athletic ability of the body (which has been described in other tips). Based on the data obtained, make the exercise method you should choose. For example, if a student has poor cardiopulmonary function and is not competent to run, he can enhance his or her content in terms of his or her own weaknesses during exercise. The practice of exercise prescription is promoted at home and abroad, which reflects the importance of this principle.

2. scientific exercise principles

1. Self-feeling: under normal circumstances, each exercise should be full of energy, energetic, and interested in exercise. After exercise, fatigue can be quickly eliminated. If you feel that your physical strength is poor, your mental retardation, or your desire to exercise are poor, you may feel tired, sweaty, dizzy, or cannot recover after exercise for a long time, the moving load should be adjusted in a timely manner.

2. Sleep: people who exercise regularly will soon be able to sleep well, rarely dream, and get up full of energy. In the case of insomnia, waking up, dreaming, or poor mental health after waking up, check whether the exercise method and exercise load are appropriate if there are no other causes.

3. Appetite: people who exercise regularly have a good appetite. Sometimes excessive exercise load or a large amount of sweat, excessive loss of water and salt will cause loss of appetite. It is best to eat about half an hour after exercise to restore the body to a quiet state, it will have a good appetite.

4. Weight: at the initial stage of exercise, the body may lose some weight due to the increased metabolism, high body fat and water consumption. After a period of time, due to changes in muscle mass and volume, the weight will remain at a relatively stable level. With the increase of age, the weight should gradually increase. Under normal circumstances, after each exercise, the weight is reduced more or less, and after rest, it can be restored to the original level. You can measure and compare the weights before and after exercise to observe the impact of exercise on the body.

5. Pulse: Athletes usually have a pulse rate of 50 to 60 times per minute, or even less. junior high school students have a pulse rate of 70 to 80 times per minute. Reducing the pulse rate indicates an improvement in the training level. During the exercise period, if there is a trend of accelerating the pulse rate when the exercise is quiet, it indicates that fatigue accumulates gradually and attention should be paid to reducing the activity volume.

In addition, pay attention to safety during physical exercise, regularly check venue equipment, strengthen self-protection, and comply with the requirements of sports hygiene, so as to avoid sports injuries and achieve good results.

People's Life is generally better, but their health is getting worse and worse. One thing is the reason for ignoring physical exercise. To make physical exercise more effective, we must follow the principles and requirements of scientific exercise. Pay attention to the following issues during exercise:

Comprehensive Exercise

Comprehensive Exercise is the basis for balanced development and health improvement. If you are interested only and want to practice what is fun, you will not be able to receive comprehensive results. The content of physical education includes walking, running, jumping, throwing, climbing, hanging, supporting and skills, supporting jumping, ball games, games, and many other projects, the goal is to make the body get a full workout.

Exercise Regularly

The effect of physical exercise depends on whether you participate in activities frequently. According to the principle of "use in waste", if you do not exercise regularly, your exercise skills will fade away, and your physical function will decline. Therefore, your health cannot be guaranteed.

Step by step

The technology of physical exercise or learning sports must be improved gradually from easy to difficult. During the exercise process, the exercise load needs to grow from small to large, so that the body gradually adapts.

Pay attention to security

Make full preparations before exercise and organize activities after exercise. Based on the characteristics of sports, consider the unsafe factors in the surrounding environment (including the site equipment) to prevent injury accidents.

Health care and self-check methods:

1. Sleep: people who exercise regularly will soon be able to sleep well, rarely dream, and get up full of energy. In the case of insomnia, waking up, dreaming, or poor mental health after waking up, check whether the exercise method and exercise load are appropriate if there are no other causes.

2. Appetite: people who exercise regularly have a good appetite. Sometimes excessive exercise load or a large amount of sweat, excessive loss of water and salt will cause loss of appetite. It is best to eat about half an hour after exercise to restore the body to a quiet state, it will have a good appetite.

3. Weight: at the initial stage of exercise, the body may lose some weight due to the increased metabolism, high body fat and water consumption. After a period of time, due to changes in muscle mass and volume, the weight will remain at a relatively stable level. With the increase of age, the weight should gradually increase. Under normal circumstances, after each exercise, the weight is reduced more or less, and after rest, it can be restored to the original level. You can measure and compare the weights before and after exercise to observe the impact of exercise on the body.

4. Pulse: Athletes usually have a pulse rate of 50 to 60 times per minute, or even less. junior high school students have a pulse rate of 70 to 80 times per minute. Reducing the pulse rate indicates an improvement in the training level. During the exercise period, if there is a trend of accelerating the pulse rate when the exercise is quiet, it indicates that fatigue accumulates gradually and attention should be paid to reducing the activity volume.

1. Grasp the weight, number of times, and time

This is a common problem for beginners. How much weight is required and how many times is it valid? It is very simple. The weight count can be expressed by RM. For example, 8 RM means that the training weight you selected can be raised up to 8 times.

3. scientific exercise principles

The training weight of muscle strength is different from that of muscle endurance. The most effective type is 6rm to 8rm, the most effective type is 1rm to 3rm, and the most effective type is 25rm or above. In other words, a small amount of weight contributes to the development of muscle strength and muscle volume. A light weight and a large number of times contribute to the development of muscle endurance, and the muscle volume changes less frequently after exercise. For people who use weight training for fitness. The weight ranges from 10rm to 15rm. When an action is completed, 10rm to 15rm is called a group. Each part of our muscles should not be trained in a group of 10rm to 15rm exercises. Effective is to do three to five groups of 10rm to 15rm. However, the offer between the group and the group takes one to three minutes to rest. In addition, training is performed twice or three times a week. After a period of training, the strength and size of the muscle increase. At this time, we will gradually increase the load and increase the weight of the original work. Professional bodybuilders exercise six to seven days a week, or even two separate exercises in the afternoon. However, they will properly arrange and separate each exercise part. For example, one, three, and five exercise the upper limbs, and two, four, and six exercise the lower extremity; or a day with more weight, followed by a day with less weight and so on a variety of targeted or innovative training methods. However, for some athletes who use weight training as an aid, it is enough to perform two or three exercises a week. In addition, they can work with one or two aerobic exercises, such as oxygen exercises, jogging, swimming, or cycling (each exercise must last for more than 15 minutes) to exercise cardiopulmonary function, this kind of exercise arrangement can achieve a more comprehensive fitness effect.

2. The action should be accurate, complete, and reasonable for breathing

Many people worry that they will become stiff and soft after their muscles are developed, so they do not dare to participate in weight training. However, when we exercise, if we can achieve the accuracy and completeness of our actions, we can achieve the desired range, that is, "full scope of activities ". The muscles will not become stiff or soft after being developed. Each training action must be complete, and the route and angle must be accurate. Action must maintain a certain pace. For example, the complete movement of the chest is from the chest position up until the elbow straighten up. If you do not push your hand straight for each referral, over time, the softness of the muscles in the range of elbow activities will decrease. On the other hand, we also need to work with stretching during weight training. Stretching before weightlifting increases the softness and elasticity of the muscles, making it easier for the muscles to exert their abilities and reduce the chance of injury.

3. Training Equipment

Currently, most fitness centers are available. In addition to the most useful and original dumbbell and barbell. It also adds comprehensive or independent equipment for exercising various muscles. These devices are more attractive and favored for beginners and general workout people. Are they also soil muscles, but they have different trainings? Tool. Which of the following is more suitable for the dumbbell, barbell, and device series described above?

Dumbbell and barbell: (1) the movements are relatively free. trainers can select the routes and angles of the movements at will to cater to their own special movements. But is the route and angle of the exercise going on the machine? Its design is fixed. The action may not be able to meet the requirement of the exercise.

(2) Joint reinforcement and other related muscle exercises. Since the use of dumbbells to exercise, the trainer must balance the weight. Therefore, the body has a large number of muscle groups involved in this exercise, whether for joint or other auxiliary muscle groups strength training, will be helpful. As for machine exercises, because they are mainly designed for a group or a local muscle group, the training effect on other auxiliary muscle groups is poor. In addition, the device's action route is fixed and no extra balance action is required. We should not take full advantage of dumbbell exercises to enhance joint strength.

(3) design-although the design of the device can change and increase or decrease the load according to the angle of action, the design is based on the characteristics of ordinary people, the length, muscle length, structure, and movement speed of each person's limbs are different. As a result, the devices with fixed sizes, movements, and weight changes cannot meet the requirements of some people. This problem does not occur for Dumbbells and barbells.

Device: (1) Safety --- the best advantage of the device. Fixed weight devices and Action Routes help beginners master actions. In addition, we are not afraid of losing the balance to crush ourselves. Even if the action is wrong or lost at the moment, it will not suffer too much damage, which is why weight training equipment is widely used by general fitness practitioners.

(2) cheating-because the action route is fixed, it is difficult to use other physical actions to complete the main exercise during the action. It is not easy to cheat.

(3) design-the shape design of most devices is very beautiful, and a group of devices can be used by multiple users at the same time, which is convenient and time-saving for weight replacement. However, devices are more expensive than dumbbells, which is not affordable for both families and Dalian.

In general, the design of equipment is suitable for general fitness and rehabilitation people. Dumbbell and barbell are more popular among athletes, bodybuilders, and Weightlifting Players.

4. scientific exercise principles

The principle of scientific exercise refers to the rules that must be followed for scientific exercise.

Exercise is to improve health, comprehensively develop the body, in order to enhance physical fitness. The essence of the scientific principle of physical exercise lies in the effective development of the body and the enhancement of the human constitution. Without this, there is no principle. Based on this, the principles of scientific exercise include the progressive principle, the repetitive principle, the comprehensive principle, the consciousness principle and the individual principle.

Progressive principle: Progress is progress, development, and improvement, rather than staying at a level. Is a gradual, sequential, and sequential change, rather than a sudden or sharp change. The progressive principle is the rules determined by the process of applying various sports means to exercise according to the law of Physical Fitness enhancement. In the process of scientific exercise, the most essential problem is the exercise load. Gradually, it is not to say that the average load increases every day, but to adapt to the changes of the human body to the exercise, increases the exercise load in a planned manner according to the requirements of excessive load. A certain amount of exercise load can cause physical adaptation after a certain amount of time and effect on the body, and then gradually increase the exercise load so that the body can adapt to a new level, ultimately, the goal of improving physical fitness is achieved. The progressive principle is to adjust the exercise load in stages according to this adaptive change.

Recurrence principle: Repetition means repetition. The principle of repetition refers to the process of using various means to exercise the body, which has the characteristics of repetition once and again. Experience tells us that in physical exercise, only a few exercises have little effect on people. Only when multiple exercises reach a certain level can we have a good effect on the body, it also brings side effects to the human body. Therefore, repetition is regular and restricted, and is another rule for exercise. What are the requirements for Repetition? First, the combination of exercise and intermittent work requires both adequate exercise and proper rest. This does not mean that you must have a full rest after a workout, but you can give a full continuous rest when you do not have enough rest for a few or a few days. The second is continuous physical exercise during weeks, months, years, and years. In the middle school stage, you should take part in physical exercise every day, and do not have to fish for two days.

Principle of comprehensiveness: the human body is a whole. To enhance physical fitness, all parts of the human body must be exercised and developed. Specifically, it is necessary to make various parts of the body (such as the head and neck, trunk, and limbs), various organ systems (such as the cardiovascular, lung, nerve, gastrointestinal, etc) functions, various physical qualities, and various basic activities of the human body have been developed. Some people think that comprehensiveness only refers to the activity of a large muscle group. This is a one-sided view. Physical strength refers to the development of various parts of the human body, that is, a small part that will not endanger life is not perfect, and it will also have adverse effects on the whole. For example, a broken tooth does not endanger life, but it will have adverse effects on health. Therefore, the ancient people have the "tooth ironing" method. Teenagers are in a period of rapid development. They should pay more attention to their full physical exercise, and do not give up the principle of comprehensiveness when they participate in a certain activity by interest alone.

Consciousness principle: the consciousness principle refers to the conscious exercise starting from the enhancement of physical fitness, rather than blindly or without any purpose. In addition to the self-discipline and reflection activities of the organism, all casual activities are accompanied by a certain degree of consciousness. Blindness is not an unconscious, but an unclear consciousness, a superficial consciousness, or a wrong orientation of consciousness. There is a great difference between the awareness of physical fitness enhancement and the awareness of competitive competitions. In the process of scientific exercise, we must point our consciousness to the goal of developing and enhancing physical fitness, it cannot point to simply improving the score and winning the championship. Some teenagers point their consciousness of participating in physical exercise to competitions and entertainment, while enhancing their physical fitness is a natural result during the exercise process, this will not receive the benefits of developing the body and enhancing the physical fitness. Therefore, in the process of physical exercise, everyone must enhance and establish a correct sense of consciousness.

Individual principle: the individual principle refers to the method, content, and workload of exercise according to the individual's characteristics during the exercise process. Each person's physical constitution has its own characteristics. Only exercise based on this characteristic can achieve results. Therefore, this principle is to require a rule to choose a means and use methods based on personal characteristics. To implement this principle, you must have an understanding of yourself, this requires measuring and evaluating the shape, function, quality, and athletic ability of the body (which has been described in other tips). Based on the data obtained, make the exercise method you should choose. For example, if a student has poor cardiopulmonary function and is not competent to run, he can enhance his or her content in terms of his or her own weaknesses during exercise. The practice of exercise prescription is promoted at home and abroad, which reflects the importance of this principle.

References: Science and Health Network

Good health is the basis for armed police officers and soldiers to complete emergency handling and duty tasks. Body Quality training mainly includes strength, speed, endurance, flexibility, and so on.

I. Strength Training

Power is the source of all movements. It refers to the ability to overcome and combat internal and external resistance by muscle contraction. It consists of two factors: 1. the force of muscle group contraction when the action is completed, such as direct attach. In addition to the upper arm of the humerus muscle and the triceps muscle, the shoulder strap muscles are also involved in the work. These muscles are involved in direct attach, forming a force to hit the target. 2. coordination of muscle contraction. When the active muscles work, other coordination muscles work together. For example, when the target is kicked, the front of the thigh muscles work hard, and the back of the thigh muscles relax, otherwise there is no strength. Muscle strength is divided into upper extremity strength, waist and abdomen strength, and lower extremity strength by position. The muscle strength is formed by muscle contraction, which can be divided into dynamic force and static force, the power of power can be divided into weight and speed. In general, the armed police often have the power of power. According to the different requirements of sports on the power quality, the power quality can also be divided into the maximum strength, rapid strength and strength endurance.

There are a variety of methods for strength training. One is hand exercises, such as empty-hitting exercises in boxing, frog dance for developing leg strength, 30-meter running, and long-distance running; second, use strength training equipment to practice. The training equipment refers to the equipment specially used to develop the strength and quality. For example, the comprehensive exercise can enable people to develop the muscle groups required by athletes in different positions, such as sitting, lying, and standing.

Methods for developing strength training:

1. Load-bearing anti-blocking exercises. This kind of exercise develops the power quality based on the load weight and the number of repeated exercises, such as the recommendation of barbell.

2. Adversarial exercises: The two sides develop the strength and quality with a short static effect, such as the top, pushing, pulling, and squatting of two people.

3. Exercise to overcome elastic objects. It is the resistance generated by * deformation of elastic objects to develop the strength and quality, such as using a tension force or a rubber band.

4. exercise with a force trainer so that the body can be practiced in different positions.

5. Exercise to overcome external environment resistance, that is, to overcome the natural environment and develop the strength and quality, such as running or jumping in the sand, grass, and snow.

6. exercises to overcome your own weight, such as stretching the arm on the bar, turning the body up, sit-up, pushing Dao, and jumping.

In the development strength training, we should grasp several issues: 1. be targeted: first, pay attention to special features, and second, pay attention to accurate development parts. For example, when developing a muscle group strength exercise, the resistance must be applied to the muscle group. 2. system arrangement. Strength Training increases rapidly. After training is stopped, the training fades quickly. For example, if the strength training lasts for 20 weeks and exercises are performed every day, the strength increases by 100%. After that, the training does not work at all. After 30 weeks, the training completely fades away. 3. the local forces should be combined with the overall forces, and the exercise load should be scientifically arranged and adjusted; the Force training should alternate with other non-force training or relaxation exercises to enhance the elasticity of the muscles; make proper arrangements for strength training, usually no more than 3 times a week. In addition, strength training should not be performed when fatigue occurs. Otherwise, it will not develop strength but endurance.

Ii. Speed Training

Speed refers to the ability of the human body to quickly move. The armed police captured enemy skill training is a systemic and complex movement. In order to hit the target or avoid hitting the opponent, it is necessary to quickly complete various movements, this is also an important condition for defeating your opponent in practice.

(1) Main content of Speed Training

1. displacement speed. That is, the ability to suddenly change directions in an action, including balance and inertial control. Such as footwork and body movement.

2. Muscle speed. That is, the ability to defeat the enemy with correct and rapid actions, mainly the speed of muscle contraction.

3. Mind speed. With flexible and agile thinking, you can think about how to defeat your opponent and fight back your opponent.

4. Action speed. Attack by technical action with the correct status and posture.

5. Visual speed. It refers to whether the eyes can quickly detect flaws when the opponent moves or is still.

(2) specific training methods

1. Exercise 30-meter running: You can run the training at a speed of 30-meter. Such distance can give full play to the speed, improve the power of lower limbs, and improve coordination. Changing conditions during running can also cultivate the trainers' ability to concentrate and respond. It includes the following content: 30-meter fast run, 30-meter backward run, 30-meter fast run, and 30-meter Lateral run.

2. Exercise response speed: one side is attacking and the other side is defending. The defender is required to discover his/her actions before attacking the opponent and make accurate defensive actions.

3. Fast jump rope (half-minute jump rope, count): one is to jump your feet once, rope around for a week, the other is to jump your feet once, rope around for two weeks.

4. targeting exercises: First, according to the predetermined sequence, the time required to hit the boxing target and leg target and evaluate the number of completed specified actions; second, the time required is 30 seconds, repeatedly hitting the target and leg in a predetermined order.

5. weight-bearing exercises: for example, walking bricks, heavy-boxing covers, empty-hitting leg sandbags, or hitting and hanging bags.

You should pay attention to the following issues during speed training: 1. to complete the training as quickly as possible, the action used is the correct action that the trainee has mastered. 2. the duration of the hitting exercise should not exceed 20 seconds. 3. specialized action speed exercises should be consistent with actual combat actions; 4. master the intermittent exercise time during training.

Iii. Endurance Training

Endurance is the foundation of physical fitness and the ability to prove whether the human body can persist. For example, in actual combat training, a warrior with superb technology, fast speed, and good tactical thinking can easily score ahead of his opponent in the first and second rounds, however, in the third round, only due to lack of endurance, the attack and defense are rigid, rigid, and slow, and may even fail from victory to defeat. Therefore, it is an important guarantee for normal use of technology and tactics to strengthen endurance training and improve your physical strength.

(1) general content of endurance training: endurance can be divided into two types: Strength endurance and speed endurance. It shows that in a short practical period, it can maintain a certain amount of strength, speed, and density and strength.

(2) general methods of endurance training

1. Hit sandbags. After fully preparing for the activity, we must maintain a certain speed and strength to strike more than five groups in a row. Each group is 3 minutes.

2. Variable Speed running. From 3000 to 10000, run 50, and jog 50.

3. Run at a constant speed. The heart rate is controlled at around 150 times per minute, and the load time is kept at least 30 minutes.

4. 5 km cross-country run. During running, you need to change the stride and pace frequently (continuously changing the stride allows different muscle fibers to be exercised ).

5. jump rope. Jump Rope for 3 minutes, rest for 1 minute, and then perform the next group of exercises. Perform three groups for each training. When trainees feel that they are able to adapt to the exercise volume, they can skip the rest period for 30 consecutive minutes.

6. Empty click. Make a group of 3 to 5 minutes.

7. Practice. Perform round-robin exercises with different opponents.

You should pay attention to the following issues during endurance training:

1. Arrange the exercise quantity, intensity, repetition times, interval, and rest mode;

2. conduct special endurance training as much as possible based on the characteristics of actual combat and the physical quality of trainees;

3. Exercise and cultivate the hard work and perseverance of trainees.

Iv. Flexible Training

(1) Purpose of flexible training: through flexible training, the ligament and muscle stretching capabilities can be enhanced, the range of joint activities can be increased, and the flexibility of the body can be enhanced. Good flexibility is an important condition for you to correctly grasp the essentials of action and meet the action requirements.

(2) classification of Flexibility Training: According to the parts of the human body, there are mainly the Flexibility Training of the upper limbs and the flexibility training of the lower limbs.

(3) Training Methods

1. Vertical.

2. Horizontal *: the trainees can straighten their legs, press the left and right separately, erect their upper bodies, and help or others.

3. half split; the upper part can be used as a forward and backward pressure vibration. The legs are bent, stretched, and exchanged, and the exercises are repeated.

4. Pressed leg: divided into pressed leg and side pressed leg. The trainee is supported by one leg, and the heel of the other leg is placed on an object of the same height as the waist or chest. When the leg is pressed, the toe is hooked up, and the top body is pressed to the bottom of the body for vibration; when the side is pressed to the leg, the inside of the toe is buckled, the foot tip of the supporting leg is placed, and the body is turned, the upward body is subjected to pressure vibration at the bottom of the lateral side. During vibration, the upper body and legs are straight.

5. Positive kick: the trainee is tall and straight, with both sides of the arm stretched out separately, and his hand made a fist. His legs stood straight, and the tip of his foot kicked up. The left and right legs kicked alternately.

6. Practice with two persons:

(1) sit pressure Hip: trainees sit down face to face, legs stretch straight, left and right as far as possible separated, heel * heel, hand in hand; when one side is down to the ground, the shoulder is on the back, and the other side is on the top of the body; then the preowner pulls the other party up, shoulders and shoulders to the ground, and the other party is leaning forward and forth. (2) Standing side Swinging legs: Trainees face to face, two hands shoulder each other, one of them one leg to the left (right) side of the top repeated swing, pointed to the front of the foot. The two exchange for exercises.

(3) standing leg pressure: divided into positive leg pressure and side leg pressure. The trainee stood face to face. One of the trainees put a leg on the shoulder of the other party. When the leg was pressed, the toes hooked up, and the other took his knee joint and pressed it down. Two people exchange for exercises.

Pay attention to the following points during this training:

1. We must persevere and step by step;

2. make full preparations before leg and hip stress to increase muscle temperature and avoid muscle and ligament injury;

3. Flexible training should be appropriate. We should pay attention to comprehensive and coordinated development to prevent excessive flexibility development and joint and ligament deformation.