论文部分内容阅读
一、杠铃深蹲和轻跳(一)作用力量是一切运动的基础,深蹲和轻跳是发展学生腿部力量、提高腿部爆发力的有效手段。(二)练法深蹲,从小量开始逐渐加至本人的极限强度,然后再逐渐递减至起始量,每次增加的重量以10公斤为宜,但根据学生的个体差异可做相应的调整。轻跳,以本人极限强度的50%为宜,要求快速进行,时间在30秒左右即可。(三)练习周期与次数每周一次,每个重量做两次。
First, the barbell squat and light jump (A) the role of power is the basis of all exercise, squatting and flirting is the development of student leg strength, improve the explosive force of the legs an effective means. (B) practice squat, gradually increased from a small amount to my ultimate strength, and then gradually decreased to the starting amount, each added weight to 10 kg is appropriate, but according to the individual differences in students can make the appropriate adjustments . Light jump, with 50% of my ultimate strength is appropriate, requiring fast, time can be about 30 seconds. (C) practice cycle and frequency once a week, each weight twice.