Improve the performance of sports while reducing the occurrence of sports injuries, which is what Iron III fans have been pursuing. Here's how to improve your physical fitness and muscle strength, and help you improve your injuries and improve your performance.
The training consists of three parts, warm-up, main exercise, and stretching. The purpose is to strengthen the muscles needed for the exercise.
1. Warm up:
Dynamic stretching
This action mainly stretches the shoulders, back, hips and legs. The first action is to take a lunge. One hand is ninety degrees elbows on the inside of the thigh. Turn the fingertips upwards to the outside, and look at the fingertips above the shoulder line and return to the starting position. The second action is placed on the ground with both hands, the back heel and the back heel step back on the forefoot toe, stretch your leg and the muscle group, repeat the action on the left and right sides of each 15 to try 3~4 groups.
High knee
This action is mainly to increase physical activity, improve heart rate and increase the temperature of body muscles. The preparatory movements of the feet and the shoulders of the shoulders are slightly curved toward the front knees. When the movement starts, the feet are quickly raised to ninety degrees, the hands naturally swing, the breathing is kept smooth during the process, the speed is the same, and the movements are repeated for 4 minutes and 5 groups.
2. The main movement:
Shoulder movement
This exercise trains your upper back muscles. The preparatory movement adopts a prone posture, and the body is flatly attached to the seat cushion. The elbows of both hands are at 90 degrees and the floor is forty-five degrees. The movement of the shoulder blades to the back is not changed, and then returns to the preparatory position, and the movements are repeated 8~12. In the next 4~5 groups, the breathing remained smooth and the speed was consistent, and the consciousness was concentrated on the upper back muscles.
Squat
This action can exercise the lower limbs ability of the iron people (gluteus maximus, posterior tibiofemoral muscles, quadriceps, lung and gut muscles) and core stability. At the beginning of the action, take a half-squatting posture, open your hands on both sides of the body, push your feet up with your hands up, and then apply to the hips to support your body strength. Repeat the action 4~12 under 4~5 groups.
Single foot bridge
This action can train the lower back of the triathlete, the gluteus maximus, and the posterior tibiofibular muscles. Take the supine position when preparing for the exercise, bend your knees to the 90-degree lower back and leave the ground. When you start to move, your feet will straighten out. After the hips are lifted, they will tighten and then return to the preparatory position. Repeat the action 8~12 to change the foot and try 4 ~5 groups.
Lying on the cross bike
This movement trains the iron man's core muscles and leg muscles. When preparing for the action, we take the vertical position of the feet in the supine position. When the action starts, the feet are placed under the pedals to repeat the pedaling movement. During the process, the breathing is kept smooth and the speed is consistent. Repeat the movement for 30 seconds to 1 minute to try 4~5. group.
Flat leg
This action trains the core muscles of the iron people, prepares the action to take the support, and the two shoulders are horizontal and the two feet are horizontal and the shoulders are the same width to support the body, and the legs are turned to close the chest line, keeping the breathing smooth and speed. Consistently, repeat the action for 30 seconds to 1 minute to try 4~5 groups.
3. Static stretching action
Shoulder joint stretching, broad back muscle stretching, hind leg stretching, gluteus maximus, gastrocnemius
in conclusion
If you feel that the intensity is too low, you can change the intensity by yourself. For example, the increase or decrease of time and speed or the change of the body's load will change the freehand muscle strength training to weight training. This is a good method. In the process of training, you should pay attention to whether the breathing is smooth, whether the center line of the body is correct, and whether the speed is consistent. If there is physical discomfort in the process, stop exercising immediately to ensure your own safety.
Note: In the training process, you need to add water, breathe smoothly, and pay attention to the body centerline.
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