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yabo亚搏官方网站:叶诗文:绝对力量一直是弱项 恶补体能让我成长
In order to implement the requirements of the State General Administration of Sports for strengthening basic physical training and supplementing physical shortcomings, unify thinking, raise awareness, and do a good job in physical training, the National Swimming Project Strengthening Physical Training and Competition Reform Conference was held on July 16th. The physical training work was preached, deployed and mobilized. Swimming athletes, coaches, managers and staff from 27 provinces, autonomous regions and municipalities across the country attended the meeting. Starting from September 30th, Xinsports.com will successively launch the speeches of six key national team athlete representatives at this conference, sharing their experience and gains in physical training.为了贯彻国家体育总局关于加强基础体育锻炼,补充体育缺陷,统一思想,提高认识,搞好体育运动的要求,全国游泳项目加强体育锻炼与竞赛改革大会在北京召开。
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In order to implement the requirements of the State General Administration of Sports for strengthening basic physical training and supplementing physical shortcomings, unify thinking, raise awareness, and do a good job in physical training, the National Swimming Project Strengthening Physical Training and Competition Reform Conference was held on July 16th. The physical training work was preached, deployed and mobilized. Swimming athletes, coaches, managers and staff from 27 provinces, autonomous regions and municipalities across the country attended the meeting. Starting from September 30th, Xinsports.com will successively launch the speeches of six key national team athlete representatives at this conference, sharing their experience and gains in physical training.

为了贯彻国家体育总局关于加强基础体育锻炼,补充体育缺陷,统一思想,提高认识,搞好体育运动的要求,全国游泳项目加强体育锻炼与竞赛改革大会在北京召开。 7月16日举行。宣讲,部署和动员了体育锻炼工作。来自全国27个省,自治区,直辖市的游泳运动员,教练员,管理人员和工作人员参加了会议。从9月30日开始,Xinsports.com将陆续在本次会议上发表六位国家队主要运动员代表的演讲,分享他们在体育锻炼中的经验和收获。

Anti-epidemic · Complementary Energy · My Growth Ye Shiwen

抗流行·补充能量·我的成长叶世文

Hello everyone, I am Ye Shiwen, a national swimming team athlete, and I am honored to be here today to share with you my insights about my short-board training in the past six months.

大家好,我是国家游泳队运动员叶世文,很荣幸今yabo亚搏官方网站天与您分享我在过去六个月中对短板训练的见解。

The year of 19 was a mixed year for me. At the World Championships, I won two silver medals in the 200 mixed and 400 mixed. I had the joy of returning to the pool and the unwillingness to face Huo Su, just like this with mixed feelings. Entered winter training and began preparations for the 2020 Tokyo Olympics.

对我来说,19年是喜忧参半的一年。在世界锦标赛上,我分别获得了200混合和400混合的两枚银牌。我很高兴回到游泳池,不愿面对霍苏,就像这样充满了感情。参加冬季训练,并开始为2020年东京奥运会做准备。

I think for the people of the whole country, 2020 will be magical. The new crown epidemic has struck several times, the Tokyo Olympics has been unexpectedly postponed, and the floods in the south are also worrying. Major events are happening one after another, without any time to react. Since the beginning of the Gengzi Year, medical staff and all walks of life have been working tirelessly to fight the epidemic. We have been training in the training bureau for half a year. Although the date of the trip to Tokyo is pending, all the members of the national swimming team have not slackened in their preparations for this half year. During this period, a new training idea quietly appeared before us: physical training increased from twice a week to four times a week.

我认为对于全国人民来说,2020年将是神奇的。新的王冠流行已经发生了数次,东京奥运会被意外推迟,南部的洪水也令人担忧。重大事件接连发生,没有时间作出反应。自庚子年开始以来,医务人员和各行各业都在不懈地抗击这一流行病。我们已经在培训局培训了半年。尽管前往东京的日期尚待确定,但国家游泳队的所有成员并没有放松对这半年的准备。在此期间,一个新的培训观念悄然出现在我们面前:体育锻炼从每周两次增加到每周四次。

↑Data Map

↑数据图

In fact, absolute strength has always been my weakness. Over the past six months, my shortcomings in supplementary physical ability have made me grow a lot. In terms of the specific aspect, the most obvious benefit from more strength training is to start. After the functional training, the physical coach arranged for me a lot of explosive exercises on the simulation platform and strength endurance training for the large muscles of the lower limbs. My squat maximum strength has also increased by 10 kg, the vertical jump performance has increased by 6 cm, and the 30-meter sprint performance has increased by 0.3 seconds. All of these help me to obtain a greater initial speed during the kick off. China takes the lead.

实际上,绝对的优势一直是我的劣势。在过去的六个月中,我补充体能的不足使我成长了很多。在特定方面,更多的力量训练最明显的好处就是开始。在进行了功能训练之后,体育教练为我安排了很多爆炸性练习,并在模拟平台上进行了训练,并为下肢的大块肌肉进行了力量耐力训练。我的深蹲最大力量也增加了10公斤,垂直跳跃性能增加了6厘米,而30米短跑速度则增加了0.3秒。所有这些都帮助我在启动过程中获得了更高的初始速度。中国带头。

Regarding the plate physical training, I knew that I would run 3000 meters at the beginning, but I still had some concerns, because just before preparing for the Rio Olympics, my right ankle was unfortunately fractured during land training, and there is still a steel nail in my ankle. In the joints. Since then, I will try to avoid too much kicking exercises, and the ankle joints are always in a loose state. On the ground training, I dare not try more running and jumping movements. It is because of this that I missed the spring. The 3000-meter race for the first physical competition. I am very confident about my aerobic capacity, but the old ankle injury has always been like a shadow that makes me scrupulous. During the physical fitness competition, watching my teammates struggle on the track and field, their hearts were mixed. After that, coach Lou always encouraged me to try and put more special training time into physical fitness training. The physical fitness teacher also made it for us. A step-by-step training program for long-distance running. This also gave me a lot of confidence in the 3000-meter race. In the most recent physical fitness test, I successfully completed the 3000-meter run. This is also the first real 3000-meter test in my life. Although the results are not good enough, it still makes me more determined, because it has witnessed me challenging and surpassing myself. the process of. Injuries are a reality but not an excuse. Preparing for 3000 meters made me feel the importance of active rehabilitation. I insist on small strength training every day to strengthen the muscles around the ankle joint. As a professional athlete, it is more than just completing daily training. In class, constantly discovering deficiencies, making up for shortcomings, sculpting the body, and striving for perfection are the magic weapon for surpassing oneself.

关于板块体育训练,我知道我一开始会跑3000米,但是我仍然有些担心,因为在准备里约奥运会之前,很不幸,我的右脚踝在陆地训练过程中骨折了,但仍然有一块钢钉在我的脚踝上。在关节处。从那时起,我将尽量避免进行过多的踢脚运动,并且踝关节始终处于松弛状态。在地面训练中,我不敢尝试更多的跑步和跳跃动作。正因为如此,我错过了春天。首次参加体育比赛的3000米比赛。我对自己的有氧运动能力非常有信心,但是旧的脚踝受伤一直像是阴影,使我谨慎。在体能比赛中,看着我的队友在田径上奋斗,他们的心hearts不休。在那之后,娄教练一直鼓励我尝试将更多的特殊训练时间投入到体能训练中。健身老师也为我们做到了。有关长跑的循序渐进的训练计划。这也给了我对3000米比赛的信心。在最近的体能测试中,我成功完成了3000米的跑步。这也是我一生中第一次真正的3000米测试。尽管结果还不够好,但它仍然使我更有决心,因为它见证了我挑战并超越自我。的过程。伤害是现实,但不是借口。准备3000米让我感到积极康复的重要性。我坚持每天进行少量的力量训练,以增强踝关节周围的肌肉。作为职业运动员,这不仅仅是完成日常训练。在课堂上,不断发现不足,弥补缺点,雕刻身体,追求完美是超越自我的法宝。

I also want to talk about some of my thoughts on core power. Because it takes a long time to maintain a streamline to reduce drag, swimmers have high requirements for core strength. My main item is medley. Compared with other swimming styles, the competition involves more types of turns and requires stronger core strength. To control. Before the core stability test, I didn’t know which aspect of core strength I needed to focus on. I rarely noticed the training on both sides of the waist and abdomen. After the first core ability test, I found out that my left and right sides were 90 degrees even Can only persist for 1 minute. After seeing the problem, I will adhere to regular core strength training every week, especially my weak links. Until the last core test, I can maintain the core stability training in the 90 degree direction for 2 minutes. This is also my growth. The significant part.

我也想谈谈我对核心力量的一些看法。因为保持流线型以减少阻力需要很长时间,所以游泳者对核心强度有很高的要求。我的主要项目是混合泳。与其他游泳风格相比,比赛涉及更多类型的转弯,并且需要更强的核心力量。控制。在进行核心稳定性测试之前,我不知道需要重点关注核心强度的哪个方面。我很少注意到腰部和腹部两侧的训练。第一次核心能力测试后,我发现我的左右两侧甚至都只能保持1分钟,呈90度角。看到问题后,我将每周坚持定期进行核心力量训练,尤其是我的薄弱环节。在上一次岩心测试之前,我可以在90度方向上维持岩心稳定性训练2分钟。这也是我的成长。重要的部分。

↑Data Map

↑数据图

Finally, I hope to share with the national swimmers how to adapt to the increase in land training and how to balance land and water training. At the beginning, I increased from two times a week to four times a week on the ground, and my body would be a little uncomfortable, and the muscle fatigue was very strong. After the water intensity training, the muscle soreness and stiffness made me feel torment and even wanted to escape. However, after experiencing this, it is found that the most important thing for the shortcomings of physical fitness is to scientifically arrange the training cycle, and try to stagger the time between physical training and special intensity training on water to ensure that the muscles have sufficient recovery time. Through continuous attempts and explorations of physical fitness training, I found that the rate of power loss is much faster than I thought. At present, I feel that the more comfortable training cycle on the ground is three to four times a week, 90 minutes to 120 minutes each time, including one to two full body strength training, one special strength + core strength training, and one long-distance running training. I hope to share myself These can help swimmers across the country grow together and win glory for the country in Tokyo together!

最后,我希望与全国游泳运动员分享如何适应陆上训练的增加以及如何平衡水上训练。刚开始时,我从每周两次在地面上增加到每周四次,身体会有些不适,并且肌肉疲劳非常强烈。进行水强度训练后,肌肉酸痛和僵硬使我感到折磨,甚至想逃脱。但是,在体验到这一点之后,发现对于身体健康的缺点最重要的事情是科学地安排训练周期,并尝试错开水上体育锻炼和特殊强度训练之间的时间,以确保肌肉具有足够的力量。恢复时间。通过不断的尝试和对体能训练的探索,我发现力量损失的速度比我想象的要快得多。目前,我觉得在地面上较舒适的训练周期是每周三至四次,每次90分钟至120分钟,其中包括一到两次全身力量训练,一项特殊力量+核心力量训练以及一次长时间远程跑步训练。我希望与大家分享这些知识,可以帮助全国的游泳者共同成长,共同为东京的国家赢得荣耀!

Image source: Xinhua News Agency

图片来源:新华社

 

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