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瑞士国家青年男子排球队教练编制了这套力量训练方法,其目的是为了减少受伤,避免运动系统局部负荷过大。全面均衡地进行练习,对正处在生长发育时期的准备接受排球训练的青少年,有较好的作用。训练方法内容由下列三个部分组成: 1.肌肉的静力性力量练习。每次练习持续8秒。 2.肌肉的动力性力量练习。每项重复10次。 3.特殊和补充伸长练习,每次练习15-20秒。一、准备活动 1.绕场地慢跑,直至轻微流汗。也可以采用游戏的方法。 2.柔韧性练习。二、练习 1.肩关节旋外肌和前臂伸肌群
The Swiss National Youth Volleyball Team Coach compiled this strength training method, which aims to reduce injuries and avoid excessive exercise load on the system. Practicing in a comprehensive and balanced manner has a good effect on young people who are ready for volleyball training in the period of growth and development. Training content consists of the following three parts: 1. Muscle static strength exercises. Each practice lasts 8 seconds. 2. Muscle power exercises. Each repeat 10 times. 3. Special and additional stretching exercises, each practice 15-20 seconds. First, prepare activities 1. Jogging around the venue until slightly sweating. You can also use the game method. 2. Flexibility exercises. Second, practice 1. Shoulder joint rotation and forearm extensor muscle group