Martial arts A question about strength training

It is irresponsible for bodybuilding to practice it in the middle of it, and the muscles are very cross-sectional and the absolute strength is naturally greater.

As a special strength exercise for martial arts sports, a comprehensive practice method should be adopted.

In addition, for the exercise of core strength, blindly large weights and small repetitions of training may not be good.

The so-called core strength is the strength of the waist and abdomen, and the contact method of large weight and small number of times of the lower back muscles can have a good effect, but the abdominal muscles are exceptional, the abdominal muscles are well tolerated, and the training effect of small times will not be very good. Training must be combined with multiple weightless or light weight-bearing sessions.

For maximum strength (with the same body weight), it is best to do 1-3 sessions of maximum weight.

Explosiveness requires a combination of absolute strength training with light weights and few quick repetitions.

In short, in martial arts training, strength training must be carried out using a combination of training methods.

Either way. The increase in absolute strength and the increase in body weight are both beneficial to martial arts actual combat.

If you want to practice explosiveness, speed up the movement, shorten the time to overcome gravity and do work, and you can slowly put it down when you put it down.

I want to have the most power, or explosiveness.

In my view of knowledge, you have to let go slowly, so that your power can be relieved, if you have the idea that you can't improve the explosion, then it's not right, the method is like this, but the number of times can make a difference.

Quickly return to position. The method of bodybuilding exercise is the traditional way to really fundamentally improve physical fitness, but the instantaneous explosive power and high-intensity muscle tension required by martial arts will not work in that way.

Bodybuilding exercises are useless, of course, they are quickly relaxed. In this way, your muscle explosiveness can really be trained. When fighting, according to the techniques of Chinese martial arts, the body must be relaxed enough to burst out of strength, and the muscles are quickly tightened in training, and relaxation also reflects the requirements of actual combat to a certain extent.

Let's get a feel for water.

If you can be the softest, you can be the hardest!

Without a good body as the foundation, it is impossible to have super explosive power! Strength is exercised, not bursted!

In order to concentrate the strength of the whole body and strike out, it is necessary to have a high degree of nerve command ability, and secondly, good muscle coordination and reasonable technical movements. The details are as follows:

Pay attention to the course of action. Only the correct action method, the action standard, and the reasonable line are conducive to improving the speed. According to the principle of athletes, the distance from the straight line of the movement to the end point is the shortest, and the time is the most economical, so it is convenient for the acceleration of the action.

Of course, for some actions of non-linear movement in loose hands, we should pay attention to the swing amplitude of the limbs or links, and appropriately reduce the rotation radius to improve its swing speed.

Avoid muscle relaxation. According to the mechanical characteristics of muscle contraction. Muscles are not fully elastic, but have a significant time effect, and if the contraction time is too long, the contraction force and speed will decrease.

Therefore, the muscles should not contract too early, so as not to cause muscle fatigue and relaxation. For example; The right punch is; The moment the fist is about to hit the target, he quickly clenches his fist. From a physiological point of view, the better the muscle relaxation method, the more economically it is to use energy and replenish the energy expended as quickly as possible.

Improving the coordination relationship between muscles and improving the coordination between nerve centers can increase the speed of relevant movements, because the coordination relationship between the synergistic muscle groups is improved, which can reduce the resistance caused by the tension of the muscle groups, which is more conducive to the contraction of active muscle groups and increase the speed of action.

According to the principle of the sequence of force of the muscles, the large muscles work first to make the body change from static to dynamic, so as to facilitate the body to start: the medium muscles exert force to make the muscles gain a certain speed and the body is further accelerated; The small muscles exert their last force, mainly to control the course and amplitude of the punch. At the same time, at the moment of exhalation, with the exhalation, hold the breath to store strength, and urge the force with qi to achieve the integration of the three forces of will, energy, and finally achieve the purpose of increasing the hit.

If you want to explain it in words, you can summarize it in one sentence, and if you want to study for a year, you may not be able to master it.

Simply put, it's the whole force, not one arm, one leg alone, but the whole body.

The completion of the technical movements of wushu sanda is the source of disturbance in the process of resisting resistance, and it is difficult to fully exert the technical movements without good strength quality. In training and competitions, the strength is also closely related to the quality of the technique, the development and improvement of the technique, and the effectiveness of its use.

First, strength training should be comprehensive, systematic and holistic.

In order to exert the maximum force effect in sanda competition, it is necessary to make all parts of the body muscle groups such as flexor muscles extensor and various movements such as upper limbs and lower limbs and trunk of various forces such as maximum strength, fast strength and fast strength endurance be coordinated and balanced development, so as to improve the force effect of all sports links of the human body.

Second, the continuity and planning of quantitative training.

Strength training should be carried out uninterrupted according to the needs of the competition in a planned manner to ensure the continuity and systematization of training. Studies have found that the rapid growth of the demeanor is also the rapid subsidence; Growth is slow, and so is fading. If strength training is stopped, the strength gained will fade at 1 3 percent of the original growth rate.

Therefore, strength training should be gradually and steadily increased according to the plan.

Third, the training method of rapid strength.

Rapid force is the maximum amount of power that the human body can do in a short period of time. The speed of movement and movement must be supported by good fast strength. The practice of the rapid exertion method is characterized by overcoming a certain amount of equipment weight at the fastest contraction speed in order to develop the explosive power of the athlete.

Fourth, the maximum strength of Li Lao's training methods and means.

Maximum strength refers to the ability of an athlete to contract with the greatest will against the maximum load. Weight-bearing resistance exercises are most common to develop maximum strength. The following training methods are mainly used:

Repetition method: The method is characterized by a gradual increase in the weight of the load as the muscle strength increases. Strength Method:

This is the maximum short-term force method for weight-bearing resistance exercises.

Fifth, the training methods of strength and endurance.

Strength and endurance should be carried out according to the characteristics of the sport, according to the endurance characteristics of the sanda event, the training method of sanda special strength patience is proposed, and the interval training method should be used to practice at maximum intensity.

When we learn sanda, we must do stretching exercises in advance to avoid muscle strain. And you can also use the way of running, doing sit-ups, doing push-ups, doing planks with pure support and practicing martial arts movements to strengthen your strength. All of these methods are very useful and can also develop your own reflexes.

In the process of wushu sanda, strength training is very crucial, and it should be done in daily life to improve some strength. Sandbags can be punched to help gain strength.