Fast and effective physical recovery training method

Restorative training means that athletes and people who like to exercise regularly are in a state of "rest" in all aspects of their bodies when they have not trained for a long time. Therefore, we cannot do high-intensity training at this time, as it can easily cause ligament sprains or muscle injuries, and it can also harm cardiopulmonary function. Therefore, if we want to recover our physical fitness, we must also do some low-intensity physical recovery training.

1. Endurance training

1. Long-distance running: The requirement is a 400-meter track, with 15 laps for women and 20 laps for men. The average speed per lap must not be less than 2 minutes and 20 seconds.

2. Loaded cross-country: Carry a backpack of no less than 30 kg (20 kg for women) and walk on trails and ridges at an altitude of no less than 2,000 meters for a whole day or two days, once a week or two weeks. 3. If time and other conditions do not permit, swimming, cycling, etc. can be used instead of long-distance running, and the amount of exercise is equivalent.

2. Strength Training

1. Thigh strength training: Keep your thighs parallel to the ground and walk in a "duck step" manner, 30 meters in a group, 5 groups at a time, without rest in between. 2. Calf strength training: jump on tiptoe without exerting force on the thighs, do 30 meters in one set, 5 sets at a time, without rest in between.

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

4. Waist and abdomen strength training: sit-ups with rotations, 15 or 20 times per set, do 3 sets.

3. Balance Training

1. Single-leg balance: Stand on one leg and complete the forward and backward movements multiple times.

2. Dynamic balance: Choose a narrow step off the ground and walk like walking on a balance beam; or hop on the grid with one foot.

4. Flexibility Training

1. Hang on the horizontal bar and stretch your limbs.

2. Stretch your legs and bend your waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done at least 3 times a week and after long-distance running. Long-distance running should be done at least 4 times a week before each activity organized by the club. Reduce your exercise 10 days before the event to avoid muscle fatigue during the event

1. Jumping ability is a comprehensive reflection of whole body strength, running speed, reaction speed, body coordination, flexibility and agility.

So we can't think that improving our jumping ability is just about jumping all day long. You must insist on stretching your tendons, ligaments, and muscles in all parts of your body every day to expand the range of motion of your joints. At the same time, you must do various complex gymnastics that will help improve your body coordination. The movements should be accurate, graceful, powerful and relaxed.

2. Strength training is best arranged and coached by a physical training coach.

If you train on your own, it is best to do high-strength training 2 to 4 times a week. You must pay attention to safety during training to avoid accidental injuries. The so-called high-strength training is to use a barbell to perform high-load exercises. There are three most typical and commonly used ones:

Weighted squats, deadlifts, and snatches. In short, the higher your scores in these exercises, the better your jumping ability will be.

As for the weight, number of sets, repetitions, and movement specifications of each exercise, the principles are:

1. Do high-strength training at least twice a week and no more than four times a week to give the body time to recover, but it should be done all year round without interruption.

2. It is best to arrange the three practice methods mentioned above in each class.

3. Pay attention to the technical movement specifications of high-strength training and don't mess around.

4. Small strength training refers to training using various comprehensive training equipment and dumbbells. Lighter weights, more sets and reps. The purpose is to improve muscle endurance, thicken muscle fibers, and reduce fat. Small strength training can be varied and done every day, but it is best not to do it at the same time as large strength training. Whether it is high-strength or low-strength training, the duration of a class should not be too long, 1.5 hours to 2 hours is appropriate. It needs both strength and density.

3. Speed ​​training is also an important aspect to improve jumping ability.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your spirit of endurance. The so-called sprint requires you to rush forward at full speed after warm-up, rather than at a moderate speed. Specialized speed training is the same as strength training. You don’t have to practice every day, three hours a week is enough. Also pay special attention to using small strength training methods to strengthen the strength of the posterior thigh muscles.

4. There are many special ways to practice jumping, such as skipping rope, jumping over hurdles, touching the basketball hoop, touching the top of the small black frame, and even touching the top of the backboard.