What are the commonly used training methods and what are the training methods for sports?

The most commonly used training methods for fitness include squats, sit-ups, and machine exercises, such as dumbbells and steel bells.

The most common methods used in the gym are running, equipment, spinning, and aerobics.

What are the commonly used training methods? This training method should be combined with what you want to do, the regular training method is running, then you need to keep running to have an effect.

When it comes to fitness, there are a lot of common training methods, and you see what you're mainly training in, whether it's flexibility or muscle exercises, it's all different.

There are many of them, such as endurance training, strength training, balance training, both aerobic and anaerobic exercises, as well as partial and full-body training.

You can do running training, you can do jumping training, you can do arm strength training, you can do swimming training, and you can also do table tennis training.

To take it step by step, not to rush, to understand your physical condition, to find a scientific and reasonable way, it is best to find a professional fitness coach to make a plan for yourself.

1. Have a comprehensive grasp of professional knowledge. Expertise is a prerequisite for the formation of professional skills. If you have mastered professional knowledge, you will have the appearance of professional skills, so that you can carry out operation training correctly.

2. Proficient in the essentials of operation. Professional skills are composed of various operational links, and to master professional skills, it is necessary to master the operational essentials of the links. To learn the essentials of operation, we should give full play to the role of vision and kinesthetic, and carefully imitate and practice on the basis of listening to explanations and seeing demonstrations.

Constantly correct the wrong operation in the imitation, and gradually master the essentials of the operation.

3. Comprehensive practice, to form professional skills, first carry out single skill training, on the basis of basic mastery of single skills, the individual skills are integrated into practice, so that each single operation is coherent and coordinated. So as to fully master the entire skill of the troubled god.

4. Pay attention to the use of both hands and brains. In addition to strengthening hands-on exercises, it is also necessary to use the brain frequently, which is not only conducive to deepening memory, but more importantly, it can also creatively master professional skills.

5. Allocate practice time scientifically. When carrying out skill training, it is necessary to combine concentrated practice with decentralized practice. A better allocation plan is to start the learning phase, the training frequency should be high, but the time should not be too long, and then you can gradually reduce the number of training sessions, but you need to extend the training time each time.

Fierce. 6. Do not choose the time and place to practice. Skills training can not only be limited to schools, laboratories and workshops, nor can it be limited to the semester, society, home, holidays and other opportunities and places to practice, secondary vocational students should grasp at any time, the skills training and production practice closely combined, is conducive to the development of more comprehensive professional skills quality.

The importance of improving professional skills:

Mastering a professional skill will be of great help in finding employment. Compared with undergraduate majors, although the semester for students in professional skills training is short, the skills mastered are difficult for college students to learn, because the learning of professional skills is carried out on the basis of understanding the market demand.

In recent years, the employment of college students is generally unfamiliar with technology, the main reason is that the current academic education focuses on the theoretical basis of cultivating students, and there are great defects in improving students' professional skills and professional practice, and college students do not have enough understanding of the importance of professional skills and hands-on ability, and are still in an unconscious state and lack of initiative.

With the continuous improvement of the market economy and the increasingly fierce market competition, the whole society's understanding of "talents" is undergoing subtle changes, which is to change from focusing on diplomas to focusing on practical operation ability. Recently, a concept has emerged in the talent market: from the original high education and high professional title to "talent is in demand".

People with high diplomas but lack operational ability are not welcomed by the market; At the same time, the highly skilled "senior blue-collar" has risen in value. People are beginning to realize that high education cannot replace strong operational ability; Those talents with strong hands-on ability and high skill level despite their low academic qualifications are the talents that are applicable and urgently needed in practical work.

Ensure strict movement norms.

The canonical pull-up requires that your arms are fully extended at the beginning of the movement. Tighten your core muscles and pull your shoulders back. The knee joint can be flexed and the lower legs are crossed.

Then, pull your elbows down to your sides, relaxing your neck muscles so you can easily overtake a single bar. Pull all the way up until your chin is over a single bar. Then, maintain control and descend slowly until your arms are fully extended.

Practice pull-ups first.

If your goal is to do more pull-ups, then make sure you achieve that goal first. This means that you should start with your back after your day off, and you should prioritize increasing the number of pull-ups for at least a month. Squats to lift more weight, or how much to increase the circumference of the upper arms, should freeze for the time being.

Because when you do pull-ups, you only use your body weight and don't add extra training load; So, it's less likely to lead to injuries and overtraining. You should practice pull-ups at least 2-3 times a week and do pull-ups first when back training.

Strengthens the latissimus dorsi.

Strengthening the latissimus dorsi will directly increase the number of pull-ups you do. Therefore, you should use a combination of high-weight, low-rep (3 to 6 reps per set) and lightweight, high reps (15 to 25 reps per set) to increase the strength and endurance of the latissimus dorsi. In addition, arrange more lat pulldowns in your back training, and you can schedule back training twice a week.

At the top of the sports pyramid is strength training twice a week. Strength training makes a person's bones hard, muscles strong, and speeds up metabolism. Strong muscles also help burn more calories, which is also very beneficial.

So what are the training methods for sports? Let's take a look with me!

Athletic training methods

Movement in life

Accumulate more than 30 minutes per day. Intensity: Moderate.

Such activities mainly include walking, climbing stairs, cycling to work, gardening activities, housework, shopping, shopping, etc. The best of these are walking, biking, and gardening. If you don't have the opportunity to garden, you can walk and cycle more often, preferably for more than 30 minutes at a time.

In housework, cleaning windows, mopping the floor, and washing clothes can all have a good exercise effect.

Muscle movement

For every 10 movements, make 1-3 sets. Intensity: Slightly over muscle load.

Including weight training, sit-ups, push-ups, pull bands, etc. Muscle strength training is most often overlooked in everyday life. Aerobic exercise has little effect on your muscles, so make time each week for dedicated strength training.

Suitable for daily training are sit-ups, push-ups (do a push-up first, then tuck your legs, stand up, and repeat the above movements), and you can also use dumbbells to do some weight-bearing exercises for the upper limbs.

Static activity

Do not exceed 60 minutes in a row. Such activities include watching TV, playing on the computer, working, etc., and although sitting can also consume energy, the amount is small. It's best to sit for 1 hour and get up and move.

For example, office workers can set themselves to stand for 3 minutes after returning from each toilet session, or do a set of stretching exercises.

Stretching exercises

6-10 movements, each lasting 30 seconds. Strength: Stretch until there is a feeling of tension.

This type of exercise mainly includes yoga, stretching movements, soft gymnastics, etc. Office workers should do more stretching of the shoulders, neck and back, such as standing by the wall and stretching their hands along the wall to "climb the wall"; Make a fist with your hands behind your back and stretch your back; Raise your hands above your head and bend your waist back to stretch your abdomen.

Aerobic and recreational exercises

More than 20 minutes each time. Intensity: Medium-to-high.

Aerobic exercises include jogging, cycling, swimming, mountaineering, aerobic dance, aerobics, etc.; Recreational sports include ball games such as tennis, basketball, and golf. This kind of exercise can exercise the heart and lungs, and leisure exercise can also cultivate sentiment. For people with heavier weights, swimming can be preferred to reduce weight on the joints.