With the development of basketball, athletes' jumping ability and neutral ability are becoming more and more important. Many people become stronger after a period of strength training, but their jumping ability and body flexibility have not improved or even decreased. As we all know, strength training has multiple effects. In order to achieve the expected results, we must make clear the training objectives and choose appropriate methods.
Comprehensive strength training for the whole body is the basis of increasing bounce. Sports biomechanics research shows that the explosive force of leg muscles, especially the explosive force of calf triceps, has the greatest influence on jumping. Secondly, the explosive force of waist and abdomen muscles, because you must have a strong waist to promote your whole body and legs to improve synchronously. If the waist and abdomen strength is too poor, when you take off, it will absorb and soften your strength like wicker, instead of pushing you up; Thirdly, the explosive force of shoulder muscles and the active upward swing of upper limbs have about 20% influence on increasing take-off strength, improving take-off effect and improving action quality. Therefore, strength training should focus on the legs, supplemented by the waist, abdomen and shoulders. Through sit-ups, prone back flexion and extension, lifting from both sides of the opposite side, sitting behind the neck and lifting the load-bearing side flat, the waist, back and shoulders are developed to maximize the explosive force of the legs.
The strength training of lower limbs should focus on triceps femoris and quadriceps femoris. Therefore, you must spend more time on semi-squat, lift heel, full squat, heavy-duty hard pull, delayed squat and sitting squat, and be familiar with the application methods of these movements, so as to achieve twice the result with half the effort.
The principle of X-Y-0 time allocation must be followed when doing semi-squat, lift heel, full squat and weight-bearing hard pull, that is, in the process of concession contraction (squat process, time is represented by X) and maintenance contraction (squat process before standing, time is represented by Y), the movement process should be artificially lengthened, and the contraction (standing process, time is represented by 0) should be overcome as soon as possible, and the shorter the time, the better. X+Y should be between 2 seconds and 6 seconds, and most exercises should keep X+Y between 3 and 4 seconds. Moreover, X and Y should be long and short, and try not to make X = Y. For example, they can be distributed according to the following proportions: 4- 1-0, 3- 1-0, 2- 1-0, 1-3, 1.
Delayed squat is to artificially divide the squat process into several heights and stay at each height for a certain time. The total residence time should not exceed 6 seconds. After reaching the lowest point, it is completed by explosive standing with maximum limit force. For example, it can be divided into four levels (1- 1- 1-2) or two levels (2-4).
When sitting in a squat, sit on a bench with a barbell on your shoulder, so that the leg muscles can directly transition from a relaxed state to an explosive contraction state and stand up in the shortest time.
Due to the physiological structure of human body, the stretching range of calf triceps is limited during the above exercise, and the calf triceps cannot be stimulated more strongly, which affects the training effect. If you pad your forefoot and keep your heel off the ground during training, it will have unexpected effects.
Methods of Strength Training to Improve Bouncing (2)
In the process of using Hengxin extreme shoes for extreme burst strength training, some users reported that they could not arrange the strength training plan correctly, and faced with many strength training methods, they didn't know which one was the most suitable for them. Because the users of Hengxin Extreme Shoes have great differences in their own conditions, including amateurs, professional athletes, middle school students and college students, it is unrealistic to make a detailed strength training plan suitable for each user. We introduce the principles and methods of making scientific strength training plan. Users can choose the training methods in the manual according to their own quality and training conditions, and carry out strength training correctly.
In strength training, the body's response to exercise load always has a process from non-adaptation to adaptation. In the initial stage of systematic strength training, or after bearing a new unaccustomed exercise load, athletes often have a strong physical reaction and a deep fatigue process, and when they are quiet, they will have drowsiness, muscle aches, high pulse and blood pressure. After a period of strength training, the above disorders disappear, the various activities of the body are coordinated, the functions of motor organs and internal organs and their recovery ability are improved, and they show relatively high exercise ability under exercise load. After completing strength training, the reaction degree is small and the recovery process is shortened. These are all manifestations that the body has adapted to the exercise load. We call this process a process of keeping the balance between the body produced by exercise training and the external environment adapted to load training.
The process of training adaptation is influenced by many factors, such as exercise load, recovery process, physical condition and psychological state, among which exercise load and recovery play a decisive role. Exercise load consists of two factors: load amount and load intensity, and a certain amount has a certain intensity; On the contrary, there is a certain amount of practice and a certain intensity.
Athletes' bodies have different reactions to the stimulation of load and load intensity. Generally speaking, the response to the load is not very strong and moderate, and the degree of adaptation is relatively low, but the adaptation produced by the body is relatively stable and slowly fades. Generally speaking, the body's response to the stimulation of load intensity is relatively strong, which can quickly improve the functional level of various organs and systems of the body and have a profound impact on adaptability, but relatively speaking, the adaptation produced by the body is not stable.
The time in the load factor refers to the time occupied by practice, and the number of times (groups) refers to the number of times or groups of practice actions. The density in the load intensity factor refers to the length of time interval between exercises, or the ratio of practice time to total time in a training. In the manual of Hengxin Extreme Shoes, the speed training items are classified according to the different load intensities, and the load intensities increase from one star to three stars respectively. The load intensity directly reflects the user's exertion in unit time, and plays a more important role in the user's adaptation than the load. Without a certain intensity of stimulation, it can not cause the user's adaptation process. However, there is a certain combination relationship between load and load intensity. Generally speaking, the load is small at the maximum intensity, moderate at the second intensity, moderate at the second intensity, and maximum at the small intensity.
Let's first introduce three basic load structures and their sports characteristics, assuming that the maximum load that an athlete can bear is 100 kg.
1, do five groups of exercises with 80%- 100% intensity, * * * repeat 15 times, the interval between groups is 3 minutes, the exercise speed is slow, and the total load is 1300 kg. This load structure can give full play to the athletes' maximum strength.
2. Do four groups of exercises with 60%-75% intensity, * * * repeated 26 times, with an interval of 2 minutes between groups. Fast action speed, total load 1730 kg. This load-bearing structure can develop speed and strength.
3. Do two groups of exercises with 40%-50% intensity, repeat 36 times, with an interval of 1 min for 30 seconds, with the fastest movement speed and a total load of 2000 kg. This load-bearing structure can develop strength and endurance.
What needs to be emphasized here is that the strength training to improve the jumping ability should focus on developing speed strength, followed by maximum strength and finally strength endurance.
How to arrange the training plan reasonably
-Determine load strength and load capacity
In the process of extreme burst training with Hengxin extreme shoes, some users reported that they could not arrange the training plan correctly, and they didn't know which one was the most suitable for them in the face of numerous training methods. Because the users of Hengxin Extreme Shoes have different conditions, including professional athletes and amateurs, the age span will be longer, so it is unrealistic to make a detailed training plan suitable for each user. There are training programs for beginners, intermediate and advanced users in the manual, and users can make targeted choices. We introduce the principles and methods of making a scientific training plan, and users can choose the training methods in the manual to train correctly according to their own quality and training conditions.
In exercise training, the body's response to exercise load always has a process from non-adaptation to adaptation. At the beginning of systematic training, or after bearing a new unaccustomed exercise load, athletes often have a strong physical reaction and a deep fatigue process, and may have drowsiness, muscle aches, high pulse and blood pressure when they are quiet. After a period of training, the maladjustment disappears, the activities of the body are coordinated, the functions of motor organs and internal organs and their recovery ability are improved, and they show relatively high exercise ability under exercise load. After completing the training, the reaction degree is small and the recovery process is shortened. These are all manifestations that the body has adapted to the exercise load. We call this process a process of keeping the balance between the body produced by exercise training and the external environment adapted to load training.
The process of training adaptation is influenced by many factors, such as exercise load, recovery process, physical condition and psychological state, among which exercise load and recovery play a decisive role. Exercise load consists of two factors: load amount and load intensity, and a certain amount has a certain intensity; On the contrary, there is a certain amount of practice and a certain intensity.
Athletes' bodies have different contrasts with the stimulation of load and load intensity. Generally speaking, the response to load is not strong, mild and the degree of adaptation is low, but the adaptation produced by the body is relatively stable and slowly fades. Generally speaking, the body's response to the stimulation of load intensity is relatively strong, which can quickly improve the functional level of various organs and systems of the body and have a far-reaching impact on the adaptability, but relatively speaking, the adaptation produced by the body is unstable and fades later.
Load capacity and load intensity are displayed in different ways.
The time in the factors that make up the load refers to the time occupied by practice, and the number of times (groups) refers to the number of times or groups of practice actions.
Among the factors that constitute load intensity, density refers to the length of time interval between exercises or the proportion of practice time to total time in a training. Speed, negative weight, height and distance refer to the exertion of exercises in different sports, difficulty refers to the difficulty of practicing movements, and quality refers to the quality of completing exercises. In the instruction manual of extreme shoes, the speed items are classified according to the different load intensities. From one star to three stars, the load intensities are increasing.
The load intensity directly reflects the user's exertion in unit time, and plays a more important role in the user's adaptation than the load. Without a certain intensity of stimulation, it can not cause the user's adaptation process. However, there is a certain combination relationship between load and load intensity. Generally speaking, the load is small at the maximum intensity, moderate at the second intensity, moderate at the second intensity, and maximum at the small intensity.
In the process of exercise training, different combinations of exercise load factors can make the same exercise form produce different load effects and training effects. For example, if you do a weight-bearing semi-squat exercise with barbells on your shoulders, assuming that the maximum weight an athlete can bear is 100 kg, the load structure of this exercise can be in the following three different forms.
Do five groups of exercises with the intensity of 1, 80%- 100%, and repeat 15 times, with the interval between groups of 4-5 minutes. Slow moving speed, total load 1300 kg. This load structure can give full play to the athletes' maximum strength.
2. Do four groups of exercises with 60%-75% intensity, * * * repeated 26 times, with an interval of 3 minutes between groups. Fast action speed, total load 1730 kg. This load-bearing structure can develop speed and strength.
3. Do two groups of exercises with 40%-50% intensity, repeat 36 times, with an interval of 1 min for 30 seconds, with the fastest movement speed and a total load of 2000 kg. This clock load structure can develop strength endurance.
It can be seen that the load factor can be matched and combined with different values to form different values.
How to use Hengxin extreme shoes to get the best exercise effect
Hengxin extreme shoes have been highly appreciated by experts and professors in the field of sports and recognized by users, but how to arrange training to achieve the best exercise effect?
Because everyone's own conditions are different, the training plan must be made according to their own situation and venue equipment. A training plan cannot be suitable for everyone, so the following contents must be made clear before training:
Have a correct understanding of jumping ability
The jumping ability depends not only on muscle strength, but also on speed, flexibility, coordination and flexibility. We can often see people with good strength, but they just can't jump high and their movements are stiff and uncoordinated. The reason lies in the poor coordination and flexibility of the body, and the antagonistic muscles can not be effectively relaxed, thus restricting the strength of the active muscles and cooperative muscles. Therefore, the training of flexibility, coordination and flexibility cannot be ignored when making training plans.
Make a correct analysis of yourself.
It is necessary to correctly analyze the advantages and disadvantages of one's own quality, and make clear what is the reason why the jumping ability is not improved, whether it is poor strength, slow speed, or poor coordination and flexibility. Only by finding out the reasons can we arrange the training in a targeted way, make the focus clear and prominent, and get the greatest benefit.
Have a thorough understanding of extreme burst training method
Extreme burst training is a kind of manual exercise to make muscles follow the concession contraction and overcome the contraction. Its specific process includes three processes: muscle concession contraction, maintaining contraction and overcoming contraction. In other words, stretch the muscles as long as possible, and then shorten them as soon as possible. The time for muscles to overcome contraction should be shortened as much as possible, and the time for retreating contraction and maintaining contraction should be changed according to specific action requirements. Taking the posterior calf muscle as an example, in the squat process of static squat with load, the posterior calf muscle is passively elongated and works in the form of concession contraction, and the time of this process should be controlled artificially; In the process of static squat, the muscles of the posterior leg muscles work in a maintenance contraction mode; In the process of kicking upward, the muscles of the hind legs actively contract and work in a way to overcome the contraction. The faster the process, the better, and the shorter the time, the better.
Master the correct and standardized movements
In the process of training, whether the movements are correct or not has a great influence on the training effect. Some users have written and called to report that after a period of training, the calf muscles are not very painful, but other parts (such as the abdomen) are very painful. The reason is that the action is incorrect, which leads to changes in the stressed parts and the stressed parts. For example, when landing on the mat, the knee joint bends too much, which reduces the stress on the calf muscles and increases the stress on the thigh muscles. For another example, when jumping out of the box, the hip joint is excessively bent, which makes the calf muscle strength decrease and the abdominal muscle strength increase. Therefore, we must carefully watch the teaching demonstration film and read through the instructions, master the correct and standardized movements, and achieve the purpose of exercise.
Select training programs in a targeted manner.
When choosing the training items provided in the instruction manual of Hengxin Extreme Shoes, you should try each item first, and then choose the items with strong muscle soreness to practice. For sports enthusiasts, you can choose a training plan within a training period (three months) because they have weak adaptability to sports. Professional athletes should always change their training items and methods (mainly by changing the number, frequency and weight of training groups, supplemented by changing the way of exercise) to keep the freshness of muscle stimulation and obtain the maximum benefit.
Reasonable arrangement of training
Many users of Hengxin Extreme Shoes are professional athletes, members of school sports teams or sports candidates. After completing a lot of training arranged by the coach, my body is quite tired. If they train with extreme shoes again, their bodies will be more tired, and they will not recover effectively, but they will not achieve the purpose of exercise. The extreme burst training of wearing extreme shoes is a part of physical exercise, so the training of wearing extreme shoes must be integrated into the training arranged by the coach to achieve the best exercise effect.
Reasonable arrangement of diet
After exercise, a lot of nutrients in the body are consumed and must be supplemented by diet. Sugar, fat, vitamins, trace elements, water and other nutrients can be fully supplemented in the usual diet, while protein is easy to lack. If conditions permit, it is best to drink several cups of milk and eat several eggs every day. This can better promote the recovery of the body and improve the jumping ability.
Attach importance to and give play to the role of spiritual factors
Modern human science shows that the human brain has great potential that is far from being fully utilized, and the active application of mental factors can produce powerful material strength. First of all, what is the motivation and goal of using extreme shoes, and how much effort should be made for it. After analysis, if you are willing and think it is worthwhile to pay such a price, you can overcome the difficulties and lazy thoughts in training and realize your dreams as soon as possible.
Starting from reality, determining achievable goals and carefully making feasible plans are the main factors for success. Every training session should be well known before arriving at the training ground, and of course, the original plan should be revised accordingly according to the specific situation at that time and your own feelings.
In the training process of using Hengxin extreme shoes, the concentration of spirit is to closely combine the strength of mind and body, so you must concentrate on making you completely control the muscles and movements you are exercising, so as to master the strength of force, the frequency of movements, the stress focus, weight, frequency and number of groups, so as to achieve the best training effect and minimize the possibility of injury.
You must learn to relax.
In the training of using Hengxin extreme shoes, we should not only be good at concentrating our thoughts, but also learn to relax. When you relax, you can completely control the muscles you exercise during the whole exercise, endure discomfort for a long time, and recover from fatigue more easily, which will make the training more effective.
Why Hengxin Supreme Shoes Can Improve Bouncing
Beijing Sport University: Si Ming
Hengxin Sports: Sun Wei
In the 1990s, the development of basketball technology changed with each passing day. In the NBA, we can often see difficult movements such as dunk, aerial relay and backward shooting. If there is no amazing bounce as the basis, these technical movements can't be used freely.
As we all know, the development of posterior calf muscles (mainly calf triceps) and achilles tendon is the key factor affecting the jumping ability, so developing the explosive force of these muscles is the key to improve the jumping ability.
When using Hengxin extreme shoes for extreme burst training, fast muscle fibers among muscle fibers participate in exercise, and the energy supply mode of muscles is mainly anaerobic metabolism. After training, the muscles in the hind leg group move up, the fast muscle fibers become thicker, the proportion increases, and the muscles contract faster and more powerfully.
From the perspective of sports physiology and biochemistry, the functions of Hengxin Extreme Shoes are mainly reflected in the following aspects:
The physiological cross section of muscle increases.
Absolute muscle strength depends on the physiological cross section of muscle, and the muscle strength increases by 6-65438 02kg for every thickening of muscle fiber. Using Hengxin extreme shoes for extreme burst training, due to the increase of foot flexion and extension during training, the triceps brachii of calf produces strong traction, which increases the permeability of cell membrane and the amount of amino acids entering cells. Traction also breaks the transverse tube of muscle or sarcoplasmic reticulum, which leads to the increase of calcium ion content in sarcoplasm, the acceleration of protein synthesis in muscle fibers and the increase of myosin content. Myosin is an important contractile protein in muscle fibers. With the increase of myosin content, not only the muscle fibers become thicker, but also the contraction force and speed increase. In addition, the thickening of muscle connective tissue and the increase of muscle fiber content (CP, glycogen, etc.). ) is also the reason for the thickening of muscle fibers. Through a lot of research on the trial users of Hengxin extreme shoes, the results show that the cross-sectional area of calf muscles can be increased by 23% and muscle strength can be increased by 90% after training.
Increased percentage of fast muscle (white muscle) fibers in muscle fibers
White muscle fibers contract quickly and have great strength. Use Hengxin extreme shoes for extreme burst training, mainly white muscle fibers to participate in sports. Through training, white muscle fibers grow preferentially. With the increase of muscle protein, the total volume of mitochondria in muscle cells did not increase significantly, resulting in a decrease in the volume ratio of mitochondria to muscle fibers and an increase in the proportion of fast muscle fibers. This adaptation makes the explosive force of calf muscles significantly improved.