摘要
力量训练能保证速度滑冰运动员有机体适应现代运动训练和比赛中大负荷的要求,提高运动员的机能潜力,使有机体的运动能力达到最高水平。认为力量训练可以概括为一般力量训练和专项力量训练两种类型;在发展绝对力量的训练中要注意负荷量的增加,训练的特点负荷强度大(75%～100%),每项训练完成的组数多(5～8组),每组重复次数少(1～6次),每组训练的间隔时间为3min,采用大强度训练法训练时需要很大的体力和心理准备,还应具备丰富的营养和良好的恢复手段;发展速度力量的方法一般采用本人最大负重的40%～70%的强度,兼顾力量和速度两方面的发展,练习中应尽量体会最大用力和最大速度感,一般每组重复5～10次,完成3～6组,组间间歇时间2～3min,提出爆发力训练负荷等级与重复次数以及极限用力的百分比关系;大强度间歇循环训练是提高速滑运动员力肌肉耐力的主要方法,该方法练习重复速度要快,采用最大力量50%～80%的负荷,重复在10～30次之间,间歇时间应是用力时间的2～3倍。
Strength training can ensure the speed skaters＂ organism meet the hard -load requirements of modem athletic training and competitions, improve their functional potence into an optimal performance. The paper thinks that the strength training may be classified as general type and special type; it should pay atten- tion to the increase of load quantity when developing the absolute strength with 75 -100% load intensity, 5 -8 sets per exercise, 1 -6 times per set, 3 min interval between two sets; when having a high intensity training, it should have well physical and psychological preparations, good nutrients and recovery means; the method of developing rapid strength generally is to 40 - 70% weights of own maximum load , balance the development of strength and rapidity, try best to experience the maximal strength and rapidity, which is with 5 -10 times per set, 3 -6 sets, 2 -3min interval between two sets. It indicates the percentage relation be- tween the explosive strength training＇ load levels, repeating times and limiting force, the interval circuit training of high intensity is the main method of developing the speed skaters＇muscular endurance, which is in rapid repeating 10 - 30 times with 50 - 80% of maximum strength and interval of 2 - 3 force time.
出处
《冰雪运动》
2012年第3期7-9,65,共4页
China Winter Sports
关键词
速度滑冰
力量训练
方法
speed skating
strength training
method
