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散打运动员比赛前训练哪些

更新时间: 2020-07-01 00:00:00     

耐力训练,长跑:要求为400米跑道,女子每次15圈,男子每次20圈;负重越野:自己背负不低于30公斤的背囊;力量训练,大腿力量训练:大腿与地面平行,做鸭步状行走;小腿力量训练:踮脚跳,大腿不用力;上肢力量训练:俯卧撑8个一组,引体向上6个一组;腰腹力量训练:仰卧起坐带转体,15或20次一组;平衡训练,单脚平衡:单脚站立完成前仰后俯动作多次;动态平衡:选择一离地窄坎,像走平衡木样行走;或单脚跳格子;柔韧训练,单杠悬垂,拉伸肢体;压腿,下腰;拉伸身体两侧肌肉;力量、平衡和柔韧训练每周不少于3次,并

关键词: 散打 运动员 赛前 训练 哪些

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