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    您的位置:首頁 > 萬方期刊網 > 論文分類> 淺談古典式摔跤運動員的力量訓練

    淺談古典式摔跤運動員的力量訓練

    來源:萬方期刊網  時間:2018-04-12 09:48:36  點擊:

      山東省招遠市競技體育學校 265400

      古典式摔跤是典型的體能技術類競技項目,是力量、速度、耐力、靈敏、技術、戰術和意志的綜合反應。隨著古典式摔跤運動科學化程度的提高,比賽中攻防節奏明顯加快,對抗程度不斷增加,對力量素質需求越來越高。從站架的變換、技術動作的完成、攻防動作轉換來看,大力量訓練是摔跤運動員所必須具備的素質,一個優秀的摔跤選手,如果沒有好的力量很難取得優異成績。本文結合運動訓練學專家對力量的理論研究,討論力量訓練在古典式摔跤訓練過程中的實踐意義。

      一、摔跤力量訓練的基本方法和手段

      1.爆發力的練習方法。爆發力是指在最短時間內發揮肌肉力量的能力。爆發力具有力量與速度的綜合特征,它的提高受力量和速度兩種素質的影響。發展爆發力的途徑:一是通過發展最大力量進行,通過最大力量的提高使力量速度曲線發生偏移;二是通過肌肉收縮速度的提高,也可以發展爆發力;最理想的辦法,則是通過速度與力量的共同提高,使得爆發力能力得到大幅度的改變。實踐證明, 力量速度是肌肉收縮時克服外界阻力或反作用力的能力;力量的大小取決于絕對力量和相對力量的比值;最大力量是神經系統最大努力而產生的力量,即絕對力量;快速力量是神經肌肉系統以最快收縮速度來克服阻力的能力,即爆發力。

      2.力量耐力的聯系方法。耐力是指人體長時間工作的能力。青少年摔跤比賽看起來每局比賽只有短短的4分鐘,但對摔跤運動員的耐力水平要求也比較高。在摔跤訓練中,一般將耐力素質分為有氧耐力和專項耐力。訓練有氧耐力的目的在于提高機體輸送氧氣的能力,促進有機體的新陳代謝,為大負荷的訓練準備條件。

      專項耐力是指在摔跤訓練和比賽中,運動員克服專項運動過程中疲勞產生的能力,提高機體在長時間缺氧情況下的工作能力,具體次數因負荷強度不同而異,重復的組數不宜太多,在發展力量耐力時企圖用組數去彌補練習重復次數的不足是不會收到良好訓練效果的。組間間歇應在動作能力未恢復時,進行下一組練習。

      3.核心力量的練習方法。人體的“核心是指脊柱、髖關節和骨盆所在的位置,它們正好處于人體上下肢的結合部位,在運動中發揮著承上啟下的樞紐作用。軀干核心部位的大塊肌群形成了一個堅實的圓柱體,能夠以巨大的慣性抗衡擾動,同時為遠端的靈活動作提供穩定的基礎。穩定強大的核心力量有利于整合近端和遠端的發力和力量的控制。核心穩定性是指在運動中控制骨盆和軀干部位肌肉的穩定姿態,為上下肢運動創造支點,并協調上下肢的發力,使力量的產生、傳遞和控制達到最佳化。

      核心穩定性的優劣取決于核心部位的肌肉、韌帶和結締組織的力量以及它們之間的協作能力。核心力量訓練是指針對身體核心肌群及其深層小肌肉進行的力量、穩定、平衡等能力的訓練。穩定是核心力量前期訓練的主要目的,核心力量訓練是其他運動能力(速度、靈敏、協調等素質)的基礎。核心力量訓練是特殊的力量訓練,核心力量訓練作為力量訓練的一個要素,它與傳統力量訓練構成力量訓練的全部內容。

      4.摔跤力量的訓練手段與要求。力量訓練應貫徹于全年系統的訓練之中,根據運動員的個人特點、年齡、健康狀況、性別、訓練水平,區別對待。力量訓練應結合摔跤技術動作結構、用力方向、參與肌肉收縮方式、關節角度和關節運動幅度,進行針對性的訓練。每周隔日訓練,每周不少于三次力量課,力量耐力每周一課,動作的最大力量應達到百分之八十,次數為10次X4組;爆發力快速力量每周一課,動作的最大力量應達到百分之六十,次數為6次X4組;核心力量每周一課,以隊員年齡大小、完成動作的技術水平而定。

      二、力量素質訓練時應注意的問題

      必須遵從循序漸進的原則,力量訓練必須由輕到重,由少到多,由數量的積累到強度的提高。這既是指每一堂訓練課,每一階段的訓練,也是指全年和多年的訓練,由輕到重主要是指力量訓練的強度必須由小到大,由少到多是指訓練數量的變化,包括訓練的次數,訓練課安排動作的項目數,同時也包括每一個動作所練的組數和每組所練的次數。

      力量訓練時,首先要做好充分的準備活動,使機體溫度升高,促使毛細血管的擴張,提高肌肉彈性,防止受傷,使機體盡快進入工作狀態。力量訓練時,不僅要發展大肌肉群力量,并且更要重視小肌肉群的發展。否則,在大強度運動時,大肌肉群力量強,小肌肉群力量不強,很容易引起肌肉群受傷,尤其是腰部肌肉群力量的發展更為重要。

      再次,在力量訓練中,針對運動員的特點,如果協調性差,練完力量后可做一些柔韌練習;如果速度差,可在力量課后進行加速跑的練習,尤其在絕對力量訓練后,中間進行慢跑、跳躍等練習,有利于恢復疲勞,并可以使肌肉的橫斷面回到原來的狀態。

      力量訓練課后,一定要進行整理活動及牽拉、按摩等放松練習,更要注意合理的膳食營養。俗話說:“力量是練出來的”,其一針見血地說明力量訓練必須持之以恒,長期堅持才會見到成效。全年要有計劃的安排,一般離比賽遠的階段力量訓練比重大一些,量度跟強度都要大;比賽前力量訓練,要有大強度,量度小,進行短時間的力量訓練。

      摔跤運動中的大部分動作均要求快速反應,爆發完成,還要求高度的機動性和靈活性,更多的應是采用力量速度性練習。在摔跤力量訓練中,主要是發展最大力量、快速力量、跟核心力量的訓練,從古典式摔跤項目來講,有的運動員身體條件一般化,但如果有較強的力量基礎,使用動作較規范,速度快,幅度大,也可以有較好的發展。

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