How to train the persistence of strength

Skilled practice means practicing every movement very skillfully at ordinary times. An action should be broken down first and then practiced comprehensively-in the process of practicing, we must abide by the basic principle of practicing speed first and then strength! Our agility (speed) depends on our own flexibility! Flexibility can be practiced. The main function of the hand is to press the shoulder and turn the wrist. The pressure shoulder has a front pressure shoulder and a rear pressure shoulder. Stand in front of the ribs with the front shoulder press, and hold the ribs with both hands at the same level. Press your upper body and head down-a bit like bowing, keep your hands straight. When you feel the stress on your shoulder, stop and make a small swing within a certain range. Remember to relax moderately after pressing your shoulders. The back shoulder press is similar to the front shoulder press, except that the body is facing away from the ribs. Turning the wrist is to clench your fist and use your other hand to assist in turning. The flexibility of the waist is mainly the arch bridge-if it can be used with horses, the effect will be better. First of all, the arch bridge is a long-term practice (the special forces insist on half an hour). Practice for a long time and you can practice the bridge. After finishing the arch bridge, you can lean forward and stand up straight. You can lift the bridge with your arms, but when you get off the bridge, you can arch it immediately. The more you do this, the better. Remember to relax after practice. The flexibility of legs mainly includes leg press and leg vibration. You should relax after practice. The above is about improving people's own agility. Only on the basis of good agility can we practice good speed. About strength training! I said a lot about going upstairs, but I personally prefer horizontal bar, parallel bars, sit-ups and ribs. The horizontal bar is a positive grip, in which the body is pulled up with the strength of the whole body, and the head passes through the horizontal bar, so that the endurance part touches the horizontal bar-of course, the hand is not simply 90 degrees in front of the chest, but pulled up next to the ribs, that is, the hand-rib-hand, and the three parts form a straight line and a plane. Remember to relax after practice, and you can do flexibility exercises at the ribs. When using barbells, dumbbells, etc. To practice strength, remember not to practice only one weight. One weight is the weight of the main exercise, but after the exercise, do a small amount of exercise as an exercise to relieve muscle tension. Exercise mode: light (warm-up)-target weight (exercise target)-light (relieving muscle tension). Push-ups are also good, and there are many tricks! Another handstand I like is standing against the wall, then slowly lowering my body until my head is close to the ground (my body is still upside down), and then supporting my body with my hands until I can't stand any higher (my body is still upside down). Finally relaxed. My highest record is five times. Now let's talk about how to arrange it in practice! First warm up and do flexibility exercises, then practice speed, because your body is in the best state after warm-up, and then practice speed to give full play to your maximum speed! The speed of this stage is not to add strength first, but to add strength gradually. After you think your body's prime time is over, practice unfamiliar movements. The point of practice is to move slowly, step by step, but accurately! After that, it is to increase the speed of practicing movements. However, speed is still the core. If the speed is the fastest, the strength should be gradually increased! After I am a little tired, I will do strength training, that is, simply practice strengthening muscle strength training. After strength exercises, do flexibility exercises. Finally, do stretching exercises. It shows that we should always pay attention to relax in time during the practice to prevent the muscles from being in a state of constant tension. If the muscles are in a state of constant tension, it will be the sorrow of boxing practitioners! If you can do the above exercises easily, you might as well add a 20-minute middle-speed run (1000 meters) once a week. Change one day of the week to a 20-minute middle-speed run. In order to keep your body in the best condition, you should pay attention to having enough rest. Remember one sentence: it is better to practice all night than three months! The greater the intensity of exercise, the more nutrients you need. The principle of strength training is to destroy the original muscle fibers of human body and make them grow bigger and more muscle fibers again. Therefore, there should be more muscle fiber than chicken, not only muscle fiber, but also high protein. The growth cycle of muscle fiber is one week. But it won't affect the practice.