Do you need time intervals for speed and fitness training in Sanda?

It's you again, the so-called muscle recovery in strength training refers to the growth of muscles, which may be a little more demanding for people who practice bodybuilding, such as 24 hours of recovery for small muscle groups, and 48 hours for large muscle groups to recover.

The general form of exercise is compound exercise, that is, a combination of intensity exercise and aerobic exercise, such as running and skipping rope in the morning. Generally, the amount of exercise in a week is planned into different parts, and different local trainings are carried out every day, and each local intensive training is generally separated by 24 to 48 hours, and the physical and speed training is separated by 24 hours.

There is an absolute relationship between the recovery speed and the age, and the recovery speed will drop seriously after 25, and your so-called time interval means that you will not practice when you are tired from training, and you will come back after resting? At that time, there was a mistake, there is a term in physical training, overrecovery, that is, to break through your current limit, and when the body is tired to a certain extent, the body will recover the speed during rest and adjustment training, and there will be significant improvement in strength and physical fitness.

Sanda is a very skillful combat sport, so what are the training methods for sanda speed? Below I have collected and sorted out the training methods of Sanda speed for you, I hope it will be helpful to you!

1.Target demonstration exercises

by companions in different'position, irregularly show the target, self-feasting Chongdou has been according to the situation with the corresponding action to hit the target quickly and accurately.

2.Defensive counter-attack exercises

The companion takes the initiative to attack, and immediately carries out the corresponding defensive counterattack according to the opponent's actions.

3.Footwork movement exercises

Perform a variety of high-frequency marching exercises such as cross step, forward slide step, back slide step, vertical step, step step, etc. A quick jump rope is also a great way to exercise the flexibility of your footwork.

4.Leg explosive exercises

The growth of explosive force in the legs also increases the speed of displacement. Common methods and means are continuous and rapid frog jumps.

5.Transformation exercises

Perform exercises that alternate between weight-bearing and weight-free. For example, the alternating speed exercises of tying sandbags to the arms or calves and removing the sandbags.

This is consistent, once or even twice a day if you have the time. If it's once, three hours is about the same. If it's twice, it's enough to practice for two hours each time. How much time is effective, this depends on the individual, sometimes you have a high level of understanding and learn quickly.

If you're exercising, four to six hours a week is fine, and if you want to get better and you don't have a coach, two to four hours a day.

Amateur practice is practiced twice a week to strengthen the body. 1 hour each time, with 2 breaks in between.

For hobby lovers, you can take 2 hours each time 3 times a week, with several breaks in between.

For results, take 1 hour twice a day, or longer.

I think it's okay to practice for about 2 hours a day.

In general, it is recommended not less than 2 times a week.

If you practice 2 to 3 times a week, for an hour each time, it will be effective in 3 months, and you will have a certain combat effectiveness in 1 year, and your combat effectiveness in 3 years will be basically finalized.

If you practice 6 times a week, each time for an hour, it will be effective in 2 months, you will have a certain combat effectiveness in half a year, and your combat effectiveness will reach the peak in 3 years, and you will be at the level of an amateur.

If you practice every day or 6 days a week, 6 hours a day, you will be effective in 1 month, have a certain combat effectiveness in 3 months, and reach the peak of combat effectiveness in 3 years, and the professional-level level is much stronger than that of amateurs.

In addition to the difference between professional and amateur. The length of time to practice sanda is also determined by your physique and different stages. If you are not a friend who is not very good at the physique, you should start with physical training, followed by skill training, and finally enter the actual combat practice.

Generally, physical training should be insisted on for 1-2 months to see certain results, and at least 2 hours of exercise a day can ensure basic sanda physical fitness. The subsequent skills and actual combat are determined according to their physical fitness. Physical fitness is not good for actual combat practice, three minutes a day are tired, good physical fitness, actual combat practice can play for 15-18 minutes a day is the best.

There are two types of practice of sanda (including other martial arts): professional and amateur. Needless to say, if it is a professional, it is naturally difficult for amateurs to dedicate a few hours a day to practice due to the need to go to work or study. But martial arts is a matter of practicing every day and doing it every day, and it can't be achieved overnight, and it is impossible for others to transfer the internal strength to their own body as said in **, so they still have to practice every day.

It is important to keep it for at least two hours a day, but you can practice it anytime and anywhere in your daily life, so it is important to stick to it every day. For example, if you only practice one day a week, even if you practice for 10 hours on that day, it is better to practice for an hour every day!

Methods of physical training:

1. Endurance training.

1. Long-distance running: The requirement is a 400-meter track, 20 laps for men each time, and the average speed is not less than 2 minutes and 20 seconds per lap.

2. Weight-bearing cross-country: carry a backpack of no less than 30 kg (20 kg for women), walk on paths and ridges at an altitude of not less than 2,000 meters, for a full day or two days, once a week or two weeks. 3. If time and other conditions do not allow, you can also use swimming, cycling, etc. instead of long-distance running, and the amount of exercise is comparable.

2. Strength training.

1. Thigh strength training: the thighs are parallel to the ground, do "duck steps" walking, a group of 30 meters, 5 groups at a time, and no rest in the middle.

2. Calf strength training: tiptoe jumping, thighs without force, 30 meters in a group, 5 groups once, no rest in the middle.

3. Upper limb strength training: 8 push-ups in a group, do 5 groups; Pull-ups in groups of 6 and do 5 sets.

4. Waist and abdominal strength training: sit-ups with body turns, 15 or 20 times in a group, do 3 sets.

3. Balance training.

1. Balance on one foot: stand on one foot and complete the forward and backward movements many times.

2. Dynamic balance: choose a narrow ridge off the ground and walk like a balance beam; Or hop on one foot.

4. Flexibility training.

1. The horizontal bar hangs and stretches the limbs.

2. Press the legs and lower the waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done no less than 3 times a week and immediately after a long run. Before each action organized by the club, the long-distance run must not be less than 4 times a week. Reduce the amount of exercise 10 days before the action to avoid muscle fatigue during the action.

Sanda, as a kind of physical exercise, is based on exercise and health.

Therefore, I recommend that you take 6 days as a training phase, rest and relax on the seventh day, and then continue in turn, which will have better results.

1.Warm-up activities before training: such as jogging (1200m and 1500m is the best), basic preparatory activities such as chest expansion, leg press (positive pressure, side pressure, etc.), head, hands, neck, ankles, knees, shoulders (it is best to work in pairs to help each other practice), forward roll, back roll, etc.;

2.After the warm-up, don't rest right away, start regular training:

1）.Day 1; It can be based on boxing methods, with bouncing steps, multi-combination, multi-change exercises;

Finally, add physical training: 30m (3 5 sets), 50m (3 5 sets), 100m (2 3 sets), 400m (1 2 sets) sprints, practice according to your own conditions, relax;

2) Day 2: You can focus on leg method, with boxing method, coordination exercise, combination exercise;

Finally, physical training is added: high leg raise run (50 100 per set), 1+1 knee raise (50 100 per set), 2+2 knee raise (30 80 per set), frog jump, duck walk, clown jump, grip jump, curved squat jump, fast straight punch exercise on the spot (1 2 minutes per set), fast hook exercise on the spot (1 2 minutes per set), relaxation;

3) Days 3 and 4: Mainly group exercises, in pairs, or against sandbags;

Finally, physical training is added: handstand (3 5 minutes per set), 10 seconds of rapid straight punches after getting up, push-ups (40 80 per set), 10 seconds of rapid straight punches after getting up, bending squat jumps, grip support jumps, pushing trolleys in pairs, squatting with people on their backs, sit-ups, back muscles, lateral muscles, neck muscles, 100m sprint (1 3 times), 400m sprint (1 2 times), relax;

4) Day 5: Mainly wrestling, with boxing and leg practice;

Finally, physical training is added: sit-ups (40 80 per set), back muscles (50 80 per set), lateral muscles (20 40 per set on the left and right), two ends up (40 100 per set), 800m timed run (1 2 sets), relaxation;

5) Day 6: Training: Focusing on actual combat;

Finally, add physical training: push-ups, 10,000 pulls.

6) Day 7: Rest, Adjustment.

Everyone can add or subtract the amount of training according to their different physical qualities, if you are just starting to train and learn, focus on basic skills, step by step, and can not be in a hurry. After each training session, it is beneficial to relax appropriately to help you train the next day.

There are many types of physical training, such as physical strength, strength, etcPhysical training is mainly based on running, skipping rope, actual combat (if conditions permit, swimming is very great to improve physical strength), physical training is mainly to enhance endurance and reduce excess body fat. Strength training is simpler than push-ups and the like, mainly with anaerobic equipment such as weightlifting, squats, presses...It is best to use your explosive power to complete it quickly, strengthen your muscles, and improve the explosiveness of your punches and legs in actual combat. Strength training can also be done every day, but the amount of training is not too large, and systematic strength training twice a week is best.

Actual combat practice is a test of strength, no matter how solid the basic skills are, can not represent strength, actual combat practice can improve the ability to react, but also to strengthen the resistance to hits, it is best to attack and defend (you work on other defense, he works on your defense) way of training, actual combat training also tests physical strength, air action and other training can not pass.

Professional training is five to six days a week, training for about five hours a day, first moving the joints, then running (8,000 meters to 12,000 meters), then stretching the joints and ligaments, then a certain amount of strength training, then empty action training and punching bags, and finally actual combat exercises.

If you're looking for amateur training, you can reduce the intensity of your training relatively well.

My ability to express myself is limited, I hope you can understand it, and I wish you early success.

Practice every day, but not too much, you can have high intensity every other day, low intensity every other day, focus on endurance training today, focus on strength training tomorrow, in short, you have to stick to it, but you can rest properly.

Practice every day, but the intensity depends on your own mastery.

It should be practiced every day, in the sports school, it is practiced every day, get up at 6 o'clock in the morning, warm up, pronounce punching, practice sanda movements, move, and train in the afternoon to start training Hit the foot target to practice reactions, as well as do squats and prone Chen to increase strength.

High-intensity physical training should not be too frequent, twice a week is enough, usually run and run, warm up, and then hit 50 times in accordance with the technical movement specifications of various punches and legs, and then conduct several groups and training, and attack and defense training with teammates, I think it's okay.

Just don't stiffen your muscles.

Since you're strength training, let's not talk about sanda training. Talk about it according to your existing conditions.

Leg Strength Training:

m full-speed switchback run, 5 10 sets.

2. Running on mountain roads or slopes, 3 5 times, 50 100 meters.

3. Frog jump, 5 10 times, 20 100 each time, slowly increase, and then do a rapid sprint of 15 20 meters immediately after each frog jump is completed.

4. a horse step pile.

Hand Strength Training:

1. Push-ups, 5 sets of 10, each group until it can no longer be supported, and the gap between each group is 2 minutes.

2. Slowly lift the dumbbells from both sides of the legs until they are stretched flat, and hold on until they can't be held, 5 10 sets.

3. I don't know if your hand grasps the ball of the dumbbell, a bit like practicing eagle claw gong, bend your arms and hang down slightly, use the strength of your wrist to swing the dumbbell upward, exercise your wrist strength, 5 10 groups, each group can not hold on.

Waist Strength Training:

1. Sit-ups, 5 to 10 groups, each group can not be done until it can not be persevered.

Whole body training: 1. Find two benches, one to support the head, one to support the heels, sleep, stretch out your hands, hehe, the whole body has to be tense, pay attention to breathing, 5 10 groups, each group can not hold on.

Note: Be sure to relax your whole body between each session, especially before all exercise!

Don't look at these small actions, they accumulate over time, hehe, the work will come naturally! It is also recommended that you practice the Mixed Yuan One Qi Pile Gong, stand on a high pile, practice qi, cultivate essence and spirit, and correct qi! Wu is virtuous and righteous in order to be grand.