业余足球的基础训练(国外英文资料).docVIP

业余足球的基础训练(国外英文资料) The basic football training is: 5,000 meters, and the balance. A group is best in 40 seconds. Do the three groups. Leapfrog. Its a circle of 400. Push-ups 20 groups. Three groups. Sit-ups 20 groups. Three groups Thats almost all I can remember. Oh. Right. 5, 000 meters in 20 minutes. Youre going to have to add a circle. The main training tutorials are: How to train your body: One, endurance training Distance running: the requirement is 400 meters, every 20 laps, the average speed is not less than 2 minutes and 20 seconds per lap. Second, strength training Leg strength training: the thigh is parallel to the ground, the duck step walk, 30 meters a group, 5 groups once, no rest in the middle. Leg strength training: tiptoe foot, thigh not force, 30 meters a group, 5 groups once, not rest in the middle. Upper arm strength training: do 5 groups of push-ups. The pull-up group is up 6 groups, making 5 groups. Strength training: crunches, 15 or 20 times, 3 groups. Third, balance training One-foot balance: stand on one foot and lean back and forward. Dynamic balance: choose a narrow, narrow, and a walking balance. Or one leg jumping check. 4, flexible training 1, horizontal bar overhang, stretch limb. 2, leg, lower back. Stretch the muscles on both sides of the body. Strength, balance and flexibility training no less than 3 times a week, followed by a long run. The long run must be four times a week before the club is organized. Reduce physical activity 10 days before action to avoid muscle fatigue in action. It is a comprehensive embodiment of the overall strength, movement speed, reaction speed, physical coordination, flexibility and flexibility. So we cant think of jumping all the time. You must keep a day stretching yourself each part of the body of the tendons, ligaments, muscles, enlarge the range of joint, at the same time, do all kinds of complicated to improve body coordination of gymnastics. Be accurate, graceful, powerful and relaxed. Strength tra