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首先,发展肢体柔韧性的训练要适当超负荷。负荷是指软组织的牵张度/力量/速度×连续次数所能承受的限度。适当超负荷才能改善柔韧度;过量超负荷又会拉伤软组织。发展柔韧性的最佳阶段在16岁之前。发展柔韧性建议在动力拉伸后加做一些静力拉伸,以防止软组织收缩反射,训练成效会更快更好。其次,增强耐力的训练要适当超负荷。负荷是指肢体运动的频率/速度/力度×持续时间所能承受的一般限度。适当疲劳超负荷能增强耐力和提高工作效率;长久严重疲劳超负荷会导致运动病、降低工作效率,掌握好负荷量,会劳逸结合才会省时高效,安全健康。第三,技能训练不能严重超负荷。负荷是指生理年龄和训练程度所能达到的能力。如果所练习的技能严重超生理年龄所能承受的能力不重视打好基础和循序渐进的话。就是“拔苗助长”,得不偿失。
First of all, the development of limb flexibility training should be appropriate overload. Load refers to the soft tissue stretch / strength / speed × continuous limit can withstand the number. Appropriate overload can improve the flexibility; excessive overload will pull the soft tissue. The best stage to develop flexibility before the age of 16. Development of flexibility It is recommended to do some static stretching after dynamic stretching to prevent soft tissue contraction reflex, the training effect will be faster and better. Second, to enhance endurance training should be appropriate overload. Load refers to the general limits of limb movement frequency / speed / intensity × duration can withstand. Appropriate fatigue overload can enhance endurance and improve work efficiency; long-term severe fatigue overload will lead to motion sickness, reduce work efficiency, master the load, will work and rest will save time and improve efficiency, safety and health. Third, skills training can not be seriously overloaded. Load refers to the physical age and ability to achieve the level of training. If you practice the skills of serious super-physical age can afford to pay attention to lay the foundation and step by step words. Is “Destructive Enthusiasm”, not worth the candle.