How to practice strength and speed in traditional Wushu

How to practice strength and speed in traditional Wushu

Want to know how to practice strength and speed in traditional Wushu? Let me answer for you, I hope I can help you!

1, how to practice strength in traditional Wushu

Back: Pull-ups (pull-down in front of neck), 6 times in 3 groups.

Chest: dumbbell bench press, dumbbell flying bird, 3 groups 10, 3 groups 10.

Legs: barbell squat (dumbbell squat), 3 groups 10 times.

Shoulder: barbell pressure (dumbbell pressure), 3 groups 10 times.

Arm: barbell bending (dumbbell bending), 3 groups 10 times.

Abdomen: Sit-ups (supine leg lifts), 20 times in 3 groups.

Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing.

Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.

Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness!

2. How to practice speed in traditional Wushu?

For example, the speed training of straight boxing requires the fastest speed of 20-30 standard push-ups to make the muscles warm and tired, and then punch forward or backward quickly (straight boxing. Remember that the action should be in place, otherwise it will be deformed after a long time. ) 10 1 group, 3-5 groups. The purpose is to convert the strength of limbs into speed. If you don't do strength and speed exercises, the movements will become more and more stiff, but there will be muscle growth.

There are many leg speed exercises, depending on what you are practicing, and then choose the corresponding strength exercises and movements from strength to speed. If it is the overall moving speed in the traditional routine or the optional routine, it is impossible to choose one as the whole example because there are too many movements. The only way is to keep practicing an action and pay attention to the dynamic and static points of the action. The main exercise is the self-coordination ability, physical strength and explosive force of waist, shoulders and buttocks.

3. The relationship between physical exercise and special events

General physical training refers to the use of various non-specific physical exercises in training to improve athletes' body shape, improve their health level, improve the functions of various organs and systems, and comprehensively develop athletes' strength, speed, endurance, agility and flexibility.

Special physical training refers to the use of special physical exercises closely related to special events in sports training according to the characteristics of special events, so as to fully develop and improve the qualities of special strength, speed, endurance, agility and flexibility directly related to special events, so as to ensure that athletes can better master special techniques and tactics in training and use them smoothly and effectively in competitions.

The human body's resistance, quick action, continuous work, coordinated movement and agile and accurate movement ability do not exist and develop in isolation in human activities and sports, that is, the physical foundations such as strength, speed, endurance, flexibility and sensitivity interact, promote each other, restrict each other and are closely related, and comprehensiveness and mobility are the concentrated expression of the relationship between various physical abilities.

Comprehensive: In sports activities, there are few activities that only need one physical ability to participate in the work. Generally, two or more physical abilities play a comprehensive role. In addition, the combination of strength and endurance is integrated into strength endurance; The combination of speed and endurance, into the speed endurance; The combination of speed and coordination, into the sensitive; The combination of sensitivity and flexibility is integrated into flexibility. Mobility: in the process of physical development, various physical abilities show the characteristics of mutual migration. The mutual migration of various physical abilities means that while developing a certain physical ability, it will have a certain impact on the development of similar physical abilities or other physical abilities.

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