1. Common methods of balance training:
In the climbing process, the balance ability is mainly reflected in the movement of the body's center of gravity and the selection of the fulcrum. Therefore, for the training of balance ability, it is important to pay attention to the ability of the climber to judge time and space, improve the ability to determine the orientation and direction, and cultivate the ability to control the body posture in different situations. Regular color training methods include: walking the balance beam, crossing a single-plank bridge, crossing the jumping column, jumping steps, skating, flipping on the pad, crossing a rope bridge, ladders, and hacking tiger circles.
2. Common methods for flexibility training:
The development of flexible qualities has both passive and active forms. Commonly used methods are: double exercises (such as mutual pressure shoulder, pressure back, etc.), body forward flexion, positive, lateral pressure leg, lie lying, body side movement. However, when using a specific exercise method, attention should be paid to the progress of the cycle, and some postures should be maintained for a certain period of time to promote ligament extension.
Flexibility develops relatively quickly through training, and is easy to be effective; however, it can also be dissipated. So the better timing of flexibility. Pay attention to preparations before the training to prevent muscle and ligament strain.
3. Frequently used methods for agility training:
Sensitivity usually refers to the ability of the human body to perform actions quickly, accurately and flexibly under various complex conditions. Development agility should be colored in a variety of ways of practice, and should constantly change the practice means.
If the same exercise method is used for a long period of time, it will form a dynamic stereotype that is not conducive to the development of agility. Sensitivity is very important for rock climbers. It can make agile and coordinated movements in the climber's process, giving people a feeling of beauty. There are also many commonly used training methods, such as: ball exercises, various games, and pad skills. , jumps, swims and a variety of equipment and gymnastics.
4. Common methods for respiratory cycle function training:
Breathing loop function, mainly through endurance training to achieve and improve. It takes a long time to build the endurance training load, and the heart rate is generally controlled at about 150 beats/min. In addition, when performing aerobic endurance training, it is important to pay attention to the breathing pattern and cultivate the ability to use the nose to breathe, and to match the rhythm and rhythm of the movement.
The methods used to carry out aerobic endurance training are: the proportion of uniform load running, variable speed load and rest, and the principle is that the rest time should be short; when the uniform uniform speed load is practiced, the basic practice does not rest; when the color intensity is small, the interval training is practiced. The ratio between rest and rest is about 1: 1/2, and rest must also be positive.
In the climbing process, the balance ability is mainly reflected in the movement of the body's center of gravity and the selection of the fulcrum. Therefore, for the training of balance ability, it is important to pay attention to the ability of the climber to judge time and space, improve the ability to determine the orientation and direction, and cultivate the ability to control the body posture in different situations. Regular color training methods include: walking the balance beam, crossing a single-plank bridge, crossing the jumping column, jumping steps, skating, flipping on the pad, crossing a rope bridge, ladders, and hacking tiger circles.
2. Common methods for flexibility training:
The development of flexible qualities has both passive and active forms. Commonly used methods are: double exercises (such as mutual pressure shoulder, pressure back, etc.), body forward flexion, positive, lateral pressure leg, lie lying, body side movement. However, when using a specific exercise method, attention should be paid to the progress of the cycle, and some postures should be maintained for a certain period of time to promote ligament extension.
Flexibility develops relatively quickly through training, and is easy to be effective; however, it can also be dissipated. So the better timing of flexibility. Pay attention to preparations before the training to prevent muscle and ligament strain.
3. Frequently used methods for agility training:
Sensitivity usually refers to the ability of the human body to perform actions quickly, accurately and flexibly under various complex conditions. Development agility should be colored in a variety of ways of practice, and should constantly change the practice means.
If the same exercise method is used for a long period of time, it will form a dynamic stereotype that is not conducive to the development of agility. Sensitivity is very important for rock climbers. It can make agile and coordinated movements in the climber's process, giving people a feeling of beauty. There are also many commonly used training methods, such as: ball exercises, various games, and pad skills. , jumps, swims and a variety of equipment and gymnastics.
4. Common methods for respiratory cycle function training:
Breathing loop function, mainly through endurance training to achieve and improve. It takes a long time to build the endurance training load, and the heart rate is generally controlled at about 150 beats/min. In addition, when performing aerobic endurance training, it is important to pay attention to the breathing pattern and cultivate the ability to use the nose to breathe, and to match the rhythm and rhythm of the movement.
The methods used to carry out aerobic endurance training are: the proportion of uniform load running, variable speed load and rest, and the principle is that the rest time should be short; when the uniform uniform speed load is practiced, the basic practice does not rest; when the color intensity is small, the interval training is practiced. The ratio between rest and rest is about 1: 1/2, and rest must also be positive.
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