? How to carry out physical training in Wushu practice

There are many tricks and routines in Wushu, but it is absolutely impossible without a good foundation, so practice before practicing Wushu. So what? Introduce it to everyone and have a look.

How to practice martial arts?

1, endurance training

1 long-distance running: it is required to be a 400-meter runway, with women 15 laps and men's 20 laps, and the average speed of each lap is not less than 2 minutes and 20 seconds.

2 Load-bearing cross-country: I carry a backpack of not less than 30 kg (20 kg for women) and walk on the path and ridge at an altitude of not less than 2000 meters for one or two days, once a week or two.

If time and other conditions do not allow, you can also use swimming and cycling. Instead of long-distance running, the amount is equivalent.

2. Balance training

1 One-leg balance: stand on one foot and complete the front and back movements many times.

Dynamic balance: choose a ridge with a narrow distance from the ground and walk like a balance beam. Or hop.

3、

1 The horizontal bar is suspended to stretch the limbs.

Leg press, get down.

3 Stretch the muscles on both sides of the body. Strength, balance and not less than 3 times a week, and then finish after long-distance running.

4、

1 thigh: the thigh is parallel to the ground and walks like a duck, every 30 meters, every 5 groups, without rest.

2. Leg strength training: tiptoe jumping, no exertion on thighs, 30-meter group, once in 5 groups, without rest in the middle.

3: Push-ups in groups of 8, doing 5 groups. In groups of six, divide into five groups.

4. Lumbar and abdominal strength training: Do 3 groups with turns, 15 or 20 times as a group.

Note: reduce the weight 10 day before the game to avoid muscle fatigue during the action.

Continue?

1, warm-up is necessary. Warm-up can fully mobilize the body's motor system, reduce the inertia of autonomic nerves, make the body adapt to high-intensity exercise faster, and reduce the viscosity of muscles. Avoid muscle injury during exercise.

2. In the choice of load and the arrangement of time, because you want to develop speed and endurance, from the perspective of learning, the development of these two qualities is contradictory, which requires us to have a long training period.

3, the most traditional is resistance strength exercise, so the choice of load is always very important, too much load is easy to cause damage, and at the same time it can increase your muscle mass, causing dead muscle like you said.

4. In practice, actions must be standardized. The wrong action not only makes the training fail to achieve the expected effect, but also is easy to cause.

5. Be sure to relax after training. There are many static stretching actions on the Internet. You can find them and stretch your big muscles after training. You'd better have a companion to help you stretch. A good stretching method can be better than any relaxation method. If you develop a good stretching habit, your sports career will be extended indefinitely.

6, if conditions permit, you can eat some sports nutrition, such as glutamine powder, whey protein powder, strong recovery particles, high energy and so on. Don't eat a partial eclipse at ordinary times, pay more attention to supplement some foods containing protein and high sugar content.

7. If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, which is necessary to avoid.

8, high-intensity training at least twice a week, no more than four times, to give the body too much recovery time, but should be carried out all the year round, uninterrupted.

9. The above three exercises are best arranged in each class.

10, pay attention to the technical action specification of high-intensity training, and never mess around.

1 1. Low-intensity training refers to training with various comprehensive training equipment and dumbbells. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training.

12, regardless of high-intensity or low-intensity training, the time of a class should not be too long, 1.5 to 2 hours is appropriate. Strength and density.

How to carry out physical training, the above is a summary for your reference.

How to do physical exercise,