1. Basic Running basic skills training

1, Return to run

The distance to restore Running is relatively short, Running with the easiest pace.It can be used as a warm -up or relaxation.Restoring will not affect the performance of the main training tasks after you. Its role is to make you accumulate a little bit of Running.And in intermittent training, after you sprint and run, you have to take a recovery.The key to restoring Running is slow and comfortable, and will not let the previous fatigue affect your later training.

2Foundation

The distance of the foundation runs medium, just run in general pace.Basic Running is not to increase difficulty, but to allow you to increase the number of daily exercise, it can effectively stimulate your aerobic ability.It is your most proportion of your weekly training.

3run long distance

Long -distance Running is also a foundation, but it is because the distance is longer and the fatigue of medium or above.The purpose of long -distance Running is to increase your endurance and realize the distance or duration required for this effect, depending on your current level of endurance.Increasing the confidence of the endurance project competition, your endurance will not become an obstacle to the end.In long distances, you can also play some tricks.

4, Graduate Running

It is to gradually speed up the pace. You will jog from the beginning, and then reach your marathon. In the final stage, you may use you10Krun the game.The difficulty of Running is moderate, it is more difficult than the foundation, but it is easier than the threshold and intermittent Running. Its strength is moderate, and the recovery time after training is also short.

5Speed intermittent

fartlekIn Swedish, it means "Speedplay"It is composed of the basic Running and the interval of different times or distance. Compared with the intermittent Running threshold Running as a high -level training,fartlekMore is a adjustment in the training cycle.In the early stage of training, it can promote your Running economy and improve your ability to resist fatigue; in the later stage of training, it can allow you to increase the speed.In the training of the venue,fartlekIt can also be used as a good supplement to traditional intermittently.

6, run uphill uphill

Repeated Running uphill is composed of multiple uphill Running.Improve aerobic capacity, high -intensity anti -fatigue ability, pain tolerance, and the power of Running muscle groups.The terrain slope that can be used for uphill Running is generally4%arrive6%between.Generally, you need to arrange it after full warm -up.It can be said that it is the most unprecedented training method. Although it can be practiced and long -term, you have to find a suitable slope to run.

7, run the threshold

A kind of training that keeps you in the heart rate interval of lactic acid threshold. Trained runners can generally persist for an hour under this pace, and the weaker runner can insist on this pace.20minute.The purpose is to improve your long -term pace and extend the fast pace to bear time.

8Intermittent Running

Mot your short -distance fast Running plus jog recovery or in place recovery.Compared to letting you run your best, you will be exhausted. The intermittent Running method allows you to run more fast Running in a training.Intermittent Running is usually divided into short and long interval, and they are all performed in the venue.

Second, long -distance Running physical training method

1Increasing the power of the upper arm can be practiced through simple push -ups.Do not need to be too fast when you do push -ups, and pay attention to the width of your arms to strengthen the strength of the back, shoulders, and arms. All these parts will play an important role in the final stage of the long -distance Running.Don't do too much at once, just start doing it4Time5The second time, then the number of times gradually increases with the increase of strength.The advantage of doing push -ups is to provide resistance with your own weight.3No need to invest in any facilities.

2, Plan and regularly sit up.This exercise will exercise the back, waist, and abdominal muscles.Incorporating the upper body power into your daily Running, the simple method is to do it like a organic movement after Running every day.Do it at the beginning10Sitting up, sitting up,5Push -ups and20The second arms flexion and stretch, increased after two weeks12Sitting up, sitting up,6Push -ups andtwenty fourA flexion and extension.

3. How to carry out long -distance Running training plans

1run a few days a few days a week.

2, Use some low -intensity training per week to replace1Day or2God's Running.For example, aerobic and sweating training on power bicycles.

32. Incorporate some walking activities into your training

4The game should be a little less.

5When you are preparing to maintain physical fitness without the task of the game, you should try to reduce the amount of exercise, maintain your results and insist on reducing the amount of training.

6In -depth organizational massage in a planned manner.

Fourth, long -distance Running training skills

1Double muscle training

If we want to improve the level of Running, then muscle training is essential. The muscles are equivalent to the engine in exercise. The engine is not good. We are not Running in the long run!

First of all, we can run uphill or resistance. These two training can greatly increase muscle endurance and explosive power!In fact, we should also start with our muscles, use high legs, and squat to strengthen our muscles!

2Nutrition allows muscles to restore

If we just do not pay attention to diet, then our Running progress is also very slow!The body will be damaged during the exercise process, and sufficient nutrition can repair the body, which can ensure that our body is getting stronger and stronger!

If you do nt eat it, your physical fitness will decrease, the whole body will be exhausted, and the whole person will be mentally sluggish. If you want to improve quickly, then we must learn to supplement sufficient nutrition!

3, Composite training

When we run, we should choose more and diverse training methods!If we can only jog at every day, then the bottleneck of our Running is difficult to break, and we weaker and weaker, the more we are Running, the more and the slower.

After Running slowly, we can spend five minutes for sprint Running training, sprint100rice rest,100rice sprint100Mi rests a hundred meters, and you can practice five to six times back and forth!This is very helpful to improve the speed and performance of long -distance Running.

5. precautions for long -distance Running training

1Of course, long -distance Running is to pay attention to water, so long -distance Running should pay attention to replenishing enough water, so as to ensure that you do not dewater when you run.

2, Leg exercise, if you run for a long time, pay attention to the exercise of the knee and ankle joint. Because of long -term Running, the knee and ankle joints are relatively large, so properly relax when doing exercise.

3, Cardiopulmonary function, if you do not run often, then cardiopulmonary function is not very good. At this time, you have to connect cardiopulmonary function, such as the form of Duoduo up and down stairs.

4, Pirellium training, long -distance Running, you must conduct good endurance training. You can extend your length you want to run, such as3kilometer,5kilometer,8This extended training such as kilometers can achieve the goal well.

5, Nutrition match, when you exercise a lot, the nutrition in the body will accelerate the loss. At this time, pay attention to the balanced diet.If you don't lose weight, you can eat more meat properly. If you want to lose weight, eat more protein.

62. Supplement of salt. When the long -distance Running passes, the salt section of the body is more serious. At this time, drinking some salt water can replenish salt and replenish energy.

7The lifting movement, whether it is long -distance Running or ending.The stretching and relaxation exercise must not be less, which can reduce the pain caused by long -distance Running.

6. Relax after long -distance Running training

1Relax of muscle groups on the back of the calf

The calf rear muscle group (than the fisheyle muscle, the gastrocnemiosus) relaxes, the foam shaft is placed on the calf13The position of Zusanli, the hand can45You can also support it ahead.Get rolled to the position of the knee nest and came back to the top side of the ankle.

2, Relax of muscle groups on the back of the thigh

From the top of the knee, the four -headed muscle of the stock, rolling to the lower edge of the buttocks.Adjusting the position of the support hand can increase the amplitude.Note all the power to add to the leg you relaxed.

3, Relaxation of the tibia of the calf

Kneel on the foam axis and roll to the upper side of the ankle joint. Note that it is easy to put the strength on the tibia.

4, Relax of the quadriceps of thigh stock

Because the load required for the quadriceps of the thigh stock is very heavy, everyone knows that it is such a large muscle group on the upper side of the knee, so in the process of Running, especially in the process of Running the mountain, the quadriceps muscle must be done.Many, let's take a look at a lot of excellent runners. The volume and volume and lines of thigh stocks are very large.

5, Relax

The iliac tibial beam is the deep fascia around the thighStidal part of the outer side of the wide fascia.The outer edge of the iconic part,,It is divided into two layers,,Wrap wide fascia tension,,And closely combined with it should not be separatedThen, thenThe vertical fiber in the lower part is significantly thickened and flat -shaped,,The rear reed of the gluteal muscle tendon continuesThen, thenThe lower end of the tibial tibia is attached to the outer tibia, fibula head and knee capsule.Clinically, the iliac tibial beam is often used as a repair and reconstruction material for the repairs and reconstruction of the body wall defect, weak parts or knee cross -ligament damage.

6Relax of upper and lower back

If you are uncomfortable on the top, the lower back feels uncomfortable, for example, many people have the posture of pot and waist when they are Running. After a long distance, the whole shoulder is unwell, or many Desks work more.The neck and spine are helpful.

Benefits of swimming

1. swimming can enhance myocardial function

When people exercise in the water, all organs are involved in it, with a lot of energy and blood circulation accelerated to provide more nutrients with sports organs.The acceleration of blood speed will increase the load of the heart, which will speed up the frequency of beating, and the contraction is strong and powerful.People who swim frequently have excellent heart function.The effect of water during swimming makes the blood of the limbs easily return to the heart and speed up the heart rate.Long -term swimming will significantly increase the heart movement, the contraction is strong, the thickness of the vascular wall increases elasticity, and the amount of blood output per combination increases.Therefore, swimming can exercise a strong heart.

2. swimming can enhance resistance

The water temperature of the swimming pool is often 26 degrees to 28 degrees, soaking in water is fast and high, and energy consumes great energy.In order to replenish the calories emitted by the body as soon as possible, for the need for hot and cold balance, the nervous system quickly responded to accelerate the metabolism of the human body, enhance the human body's ability to adapt to the outside world, and resist the cold.Those who often participate in winter swimming, due to the improvement of the body temperature regulation function, are not easy to hurt the wind, it can also improve the endocrine function of the human body, increase the pituitary function, and increase the resistance and immunity to the disease.

3. swimming can help fat burning weight loss

When swimming, the body is immersed in water directly. The water is not only resistant to resistance, but also the heat conduction performance is very good. The heat dissipation speed is fast, so it consumes a lot of calories.It's like a ripe egg, the cooling speed in the air is far less fast in cold water. Experiments have proved that the calories consumed by Running in the standard swimming pool for 20 minutes are equivalent to the same speed on the land for 1 hour on land.The calories consumed in 14 degrees of water for 1 minute are as high as 100 kcal, which is equivalent to the calories emitted in the same temperature air.It can be seen that exercising in water will make many people who want to lose weight and achieve more effort. Therefore, swimming is one of the most effective movements to maintain body figure.

4. swimming can improve the flexibility of the body

When swimming, people usually use the water's buoyancy to lie down or lying on the water in the water.Due to the reduction of the impact on the bones during the ground motion, the chance of the bones is reduced, and the Bone joint is not easy to deform.The resistance of water can increase human movement intensity, but this intensity is different from the equipment training on the land. It is very soft. The strength of the training is easily controlled in the oxygen field.The muscles can make the whole body Smooth and beautiful.

5. swimming can help relieve stress and depression

Endorphin is a kind of good hormone that can improve people's emotions. swimming can effectively stimulate the secretion of endorphins and help people alleviate the pressure of daily work and life. In addition, swimming can make people fully relax themselves like yogaIf the body is combined with a regular deep breathing, the effect will be better.At the same time, swimming can calm people, eliminate external interference, and become more focused, which naturally reduces people's tension and depression.Related research confirms that swimming can also help restore the brain function that is damaged due to stress through a process called hippocampus regeneration.So, if you don't feel in your state one day, you may wish to change to the Swimsuit and jump to the pool to release your emotions!

6. swimming can improve Skin texture

When people swim, the water of water, sweat, and fat glands in water plays a good massage effect, promotes blood circulation, and makes the Skin Smooth and elastic.In addition, during the water, it greatly reduces the stimulation of the Skin in the sweat.

7. swimming can shape muscle lines

People can strengthen the strength of the whole body through swimming.Running can improve people's legs, and swimming requires muscle coordination force in all parts of the whole body, so it can exercise the muscles of the whole body.Leg -kicking back, pulling water on both arms, stretching back, tightening abdomen to increase the strength of the legs and maintain the stability of the hip. The basic movements of these swimming make every piece of muscles of the whole body HIGH.Avoid the effect of pit fathers such as muscle unevenness that may cause equipment exercise.

8. swimming can improve Bone quality

Once upon a time, many people sneered at the view of "swimming can improve Bone quality". After all, it seems that only weight exercises can achieve this goal. However, a study published in the "Applied Physiology" magazine supports this view.Because there are some moral disputes on the human body's Bone inspection directly, the researchers then used mice as a research object and divided them into three groups: the Running group, swimming group, and control group (non -exercise).Studies have shown that Running can best increase Bone density, and compared with the control group, the swimming group does better, whether in the Bone density or the increase in the weight of the thigh Bone.It can be seen that if you want your bones to be healthier, swim!

9. swimming can reduce inflammation risk

As we all know, swimming can help enhance myocardial function and improve cardiovascular health. Related research further confirms that aerobic exercises such as swimming can help reduce inflammation risks and prevent diseases such as cardiology caused by this.In addition, reducing the inflammation risk in the entire system can also alleviate the deterioration of many other diseases and benefit a lot.

10. swimming can relieve sporty asthma

There is no more sadness than dyspnea during exercise! Compared with the dry gym or Outdoor gym in air, people can breathe wet air and improve respiratory function during swimming.Studies have confirmed that swimming can not only relieve the symptoms of asthma, but also fundamentally improve the health of the lungs.The most typical example is the Korean swimming player Park Tae -hyun. He suffered from asthma when he was a child. Then his parents asked him to practice swimming to help relieve the symptoms. As a result, not only the asthma disappeared, but also became the Olympic champion. It was really good!

11. swimming can make people smarter

Can exercise improve people's mental state, but can swimming really make people smarter? Researchers from Australia have studied a group of children participating in swimming training courses, and with another group of children who did not study swimming,Group.The results show that children who often swim often have faster and better in terms of grasping language, learning cycling, building self -confidence, and physical development.In addition, because swimming needs to repeatedly calculate the distance of the tour, people who swim frequently are also excellent in terms of arithmetic!

12. swimming can prolong life

Everyone knows that exercise can improve health and extend life, but research has further confirmed that swimming has done the best in these two aspects.Researchers at the University of Southern California tracked and observed for 32 years of men aged 20-90 years old. The results showed that men with swimming habits are lower than men who are Running, walking or not exercising often in terms of mortality rates.Nearly half.It can be seen that if you want to live long, swimming is definitely a good dose!

Disadvantages of swimming

1. Suitable to suffer from infectious diseases

Because there are many crowds in the swimming pool, there will also be a large number of infectious disease bacteria in the water. If the immunity is not good, it will be easily infected if it stays in the water for too long.

2. Triggement cramps

Time swimming will cause the muscle to overwork and cramps. In severe cases, drowning may occur, which is also a major disadvantage of swimming.

Of course, as long as we swim rationally, the benefits it brings to us is more disadvantaged.Therefore, pay attention to various possible problems when swimming.

swimming exercise is appropriate several times a week

Professional swimmer is a high -intensity training every day, only on Sunday.The general non-professional is 2-3 times a week.If you want to lose weight, you have to ensure the amount of exercise. For example, you are almost one and a half hours at a time.

swimming skills

1. Find the location of the dessert first

That position is that after you have the balancing of the back, the body is then practicing the balance, kicking the water softly, always keeping the feet in the water marks behind you. When you relax and balance, turn your head up and look up.The head is exposed, and the hiding head is only the face on the water, keep the head and the spine straight, and try different rotation angles until you find you feel the most comfortable position, that is, desserts.Some people's desserts are 90 degrees, while others are particularly thin. The balance is the best when turning a certain angle on the back.

After practicing three times to change your arm, you can simply and calmly enter the whole swimming state.Maintaining a consistent time to change the arm. This rhythm is: look down, change the arm, change the arm, change the arm, change the arm, change the air, look down, then change the arm, change the arm, change the arm, go directly to the dessert position after three timesEssenceAfter the rhythm of the arm changing is skilled, the center of gravity changes also has the rhythm, and the center of gravity is converted from one to the other.And if you try to extend your body line, you can turn the body smoothly like a fish, forming a beautiful and Smooth swimming style.

2. Step in the water calmly

The more traditional method of stepping on the water: cycling feet, two feet like a bicycle, turn alternately to step on the water, which is more tired, because it is constantly stepping on; a flexible way: the breaststroke feet, the same as the breaststroke, the two feet are put away at the same time at the same timePassing out downward, do not need to pinch your legs after kicking, and put it away (the frequency of the water is better controlled).

A word, calm.Stepping on the water is like walking. If you are comfortable, you can go.

swimming exercise is appropriate several times a week

If conditions permit, you can go three times a week and take the lead in protecting the hair quality.It can be two or three hours a time.It is appropriate all year round.Do not swim on an empty stomach and swelling.

swimming equipment

Swimsuit, Swimming trunks, swimming mirror, swimming hats, these are fine. If you can't swim, bring water sleeves or swimming rings.

What sports are suitable for people with different personalities

1, Serious, quiet, and diligent people are suitable for exercise: Running

In fact, Running is a relatively lonely sport, and one person can complete without the help of others.Therefore, enthusiasts need durable personality, and for quiet and diligent people, they are often very persistent and more suitable for Running.

2, Passionate, friendly, and emphasis on cooperation are suitable: traditional yoga

yoga's movement requires the self -confidence teacher of the athletes, so as to achieve a state of relaxation.Therefore, you need to agree with others.

3, Like to think alone and think deeply, suitable for: hot yoga

The difference between the hot yoga and yoga here is that the hot yoga also requires that the athletes have firm willpower, and this requirement is more consistent with those who are good at being alone and like to think.

4, Settown, good at analyzing, and judgment are suitable: dance

Such people are more suitableZumbadance.Because this kind of dance requires a good judgment, and the dance movement is more complicated, and enthusiasts need good memory and inferring ability.

5, The artist's personality, the person who likes freedom is suitable: climbing mountain climbing

Mountaineering is more advantageous to sensitive and free people.

6, Passionate and new things are suitable: boxing

This is because boxing is an emerging fitness project, and it takes a lot of energy in a short time.It is more attractive to people who are keen on new things.

7, Self -confident and outgoing people are suitable: swimming

In fact, the swimming itself has a showing off. After all, not everyone has the courage to wear swimwear, so it is more suitable for swimming for people who are confident.

8, Like freedom,IntrovertedSuitable for people: Pilate

It maintains a curiosity, adaptability and strong personality, and is very suitable for Pilate.Because Plati not only helps to exercise the core muscle group, but also can exercise the body and mind.

9As well asLike excitement and challengeAs well asEnthusiasticSuitable for people: trx

People with an outgoing personality are easy to be bored with things, so they need to be very challenging and complicated exercise.TRXMultiple changes are more suitable for such people.

How to look at personality through exercise

1, I like to play football

From the perspective of sports, the ball movement can be said to be a very organized type of movement. No matter football, basketball, volleyball, etc., many people are happy.Such people also pay attention to cooperation with others in their lives, and know how to build a firm interpersonal circle for themselves. For them, making friends by playing balls may be more important than the sports itself.

2, bicycles sports enthusiasts

Those who like mountain bicycles can not help showing their true emotions, they tolerate risks greater.They are unlikely to find the channels for emotional venting from the social circle, but to achieve their goals through their positive progress.In daily life, you can withstand the risk of moderate degree.

3, outdoor sports

Those who like outdoor sports, such as climbing, Hiking, etc., are usually smart, confident, optimistic, and have strong control in life. They are full of fantasy and desire to be free, hoping to get rid of the restraint in real life.And Hiking and mountain climbing are the way to make high difficulty challenges to themselves. Such people have a strong sense of self -competitiveness and are willing to work together with others.In the team atmosphere, they have the courage to take responsibility.

4, Like sports equipment

I am interested in a wide variety of sports equipment, such as ellipse machines, iron raising, and so on. Such people often have more active thinking, strong response ability, and are good at dealing with various people, but sometimes they also like to play a little smart. I hope"Once and for all"Essence

5, Like a small ball

table tennis, tennis, Badminton, etc. are all exercise that requires instant judgment.Like the court, such people are often masters in the workplace.They have calm minds, agile thinking, accurate judgment, and making decisions, because any hesitation and wandering will delay the opportunity and fail.Whether it is offensive or defensive, their purpose is to grasp the other party's emptiness tightly, so that they will show flaws one step earlier than themselves. This is their exclusive secret that they can't leave their sects.

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1. Basic football training training

1Ball

The ball is one of the important ways to be familiar with the ball. A child just starts to receive formal training from the ball.

2Short pass

The short passes are divided into foot bow pass and back pass.The short pass is the most used in football.

3Long pass

As the name suggests, it must be a long -distance pass, and the accuracy of the long pass is necessary.Secondly, there is a height of the long pass, because the long pass is far away, so if the passing route is low, it will be intercepted or destroyed by the opponent.

4Stop ball

Stopping the ball is to stop the ball from your own control scope, and you can make the next move. Don't ignore the importance of stopping the ball. The speed of stopping the ball often determines the rhythm on the field.The ball can often seize good offensive opportunities.The method and part of choosing a good stop is also very important.

5, Stop the ball

The thighs should be flattened, and the strength of the ball must be mastered. Generally, it is larger than stopping the ball, and it is also conducive to the next move.

6, Break -up ball

It should be collected when it is collected. It should be tough. This expression is too troublesome to express in words. It is still based on feelings. If you use more, it is recommended that if the ball is slightly higher when the ball is close to the body, you can use your chest up.After the chest is stopped, the next step is also connected, so the football stopping is slow. It is recommended to stop using your feet as much as possible.

2. football physical training method

Physical fitnessTraining is mainly Running, preferably long -distance Running.Require400Mi Runway, every time20Circle, the average speed is not to be lower than each circle2point20Second.

Third, football power training method

Power training is divided into upper limb strength, waist and abdomen strength, and the training of lower limbs (thighs and calves) strength:

1,Upper limb strength training: push -ups8One group, do, do5Group; Detomes upward6One group, do, do5Group.

2,Training of waist and abdomen:15or20The second group, do, do3Group.

3,Power training: parallel thigh with the ground, do"Duck Step" walks,30Mi group,5Once, no rest in the middle.

4,Leg strength training: tiptoe, thighs do not force,30Mi group,5Once, no rest in the middle.

4. How to carry out football training plans

Ballical and technical exercises are best practiced in the morning:

on Monday6The00 ~ 6The20Running6The25 ~ 7The00Ball practice

Tuesday6The00 ~ 6The20Running6The25 ~ 7The00Practice exercise (that is, kick)

Wednesday6The00 ~ 6The30Ball6The30 ~ 7The00Practice

Thursday6The00 ~ 6The20Ball6The25 ~ 7The00Rao Rao Rao Ball Practice

Friday6The00 ~ 6The20run with a ball6The25 ~ 7The00Ball practice

Weekends can arrange forces according to their specific circumstances, and physical training (preferably in the afternoon)

Power practice can use dumbbells to increase the strength of the limbs, sit -ups to increase the strength of the waist and abdominal muscles, and the weight transmission is strong and increased the lower limb power.Power Training: Raiders, Lifting, holding dumbbells (at least every day20down), punch on the fist20down

5. football training skills

1Ball

Action essential:

(1) The ball must be coordinated, relax, do not be too nervous on the knee, and the ankle joint cannot be relaxed, otherwise it will cause unstable force;

(2) Don't stand still under the foot of the ball. The small broken steps can better adjust the center of gravity to control the ball;

(3) Do not hook down or upward to the tip of the toes, causing the ball to move forward or backward to make the ball difficult to control;

2With a ball

Action essential:

(1) Back -to -back dribbling (line with the ball): The center of gravity is reduced, the instep tightened, the feet stand up, and the back of the foot touch the back of the ball, learn to master the strength, speed up the movement speed after being familiar with the action, touch the ball as much as possible, improve the touch,The frequency of the ball, it is best to reach one step and touch the ball.

(2) Inner dribble of the feet: The center of gravity is reduced, and the side of the ball is touched by the side of the ball with the part of the big toe and the bow.run the direction, gradually increase the frequency of touch and speed up the movement.

(3) The outside of the foot dribble: The center of gravity is reduced, and the side of the three toes with small, unnamed, and middle toe supports the side of the foot.The direction of the ball is gradually increasing the frequency of touch and speeding up the movement.Pay attention to the position of supporting feet when changing your feet alternately.

3Stop ball

The ball is to stop the ball from your own control range, and you can make the next move. Do not ignore the importance of stopping the ball. The speed of stopping the ball often determines the rhythm on the field.Can often seize good offensive opportunities.The method and part of choosing a good stop is also very important.

Action essentials: No matter which type of stopping the ball, it is composed of four Links:

(1) Observe and move.

In order to better complete the ball, pay attention to the situation of observation in advance.From the Running route, the rotation and speed of the ball, quickly judge the falling point and move in time, so that you can be at the best position of the ball.

(2) Select the part of the stop and the ball.

Different parts and different methods of stopping the ball have their own different effects. Therefore, according to the situation and the needs of the next step, the part of the stop and the ball is appropriately selected.

(3) Change the power of the ball.

Based on the strength of the ball and the actual needs of the ball, you can adopt a force or reduction (buffer) method.According to the direction of the player and the actual needs of the ball, you can also adjust the incident angle according to the law of reflection to obtain the ideal reflex angle.

(4) Move with the ball.

Immediately move the ball as soon as the ball is done, and the action is closely connected. There must be no pause between the stop and processing of the ball.

Based on the foot: The stop of the foot is often corresponding to the corresponding passing part. The force is recycled when touching the ball. Do not stop the ball. Stopping the ball is conducive to the next technical movement.

4, Shoot

The key to shooting technology is the use of the feet and the use of the ball. A good time to choose the correct shooting method can increase the possibility of scoring.The part of the foot touched the ball was divided. The shot was roughly divided into a bow, the back of the feet was drawn, the inside of the feet (outside) rubbed the ball, and the toes were shot.

(1) Foot bow push, which is generally consistent with the passing of the feet bow, but it increases strength and improves accuracy.

(2) The back of the foot is often drawn out, the power is fast, the power is fast, but you need to eat the targeted part to maximize the strength and speed.The specific movements are generally consistent with the passing of the instep, but if the position of the supporting foot changes, the center of gravity of the body must be adjusted accordingly, and the angle of swinging legs and support legs must be grasped (if the ball is screwed in the movement, it will alsoThere must be advanced judgment on the ball).

(3) Rubbing the ball inside (outside) is the so -called arc ball. The ball has an arc to make the defensive players and goalkeeper have a judgment error, or use the ball's arc line to bypass the wall or the defensive players to achieve the corresponding correspondingPurpose (don't say more about this).

(4) The toes shot, this is the most commonly used method for people who can't play, but also have its advantages. The near -range toes in the game work is very effective (often used in five -person games), because the action is hidden, because the action is hidden, it is hidden, and the action is hidden.The ball speed is fast, and the route of the ball is difficult to judge, but when using it, be careful not to hurt. It is easy to hurt your feet when you play football.

6. precautions for football training

1Due to the large Running football, the range of technical movements and sweats are large, so when participating in exercise, you should wear a loose, breathable and sweat -absorbing football clothing. The sneakers should be used to use the foot -to -foot -noodle -faced football football shoes.Essence

2Try not to exercise in places where the venue facilities do not meet the requirements.There are many venues, there are many crushed and miscellaneous objects((Runway, sand pitCure, It is easy to cause students to sprain, osteopus injuries, Achilles tendon trauma, etc.

3At the beginning of the exercise, first do some warm -up exercises with a relatively relaxed and less exercise amount, so that the body has a preparation process before entering the strenuous exercise. When the heart rate and body temperature increase, the body will gradually increase the strength and speed of the exercise.It helps muscle activity efficiency and joint lubrication, and can prevent exercise damage.

4The amount of exercise of football is relatively large. Not only does it need to replenish water before and after exercise, it also needs proper hydration during exercise. It is best to drink and drink multiple times. Do not drink a lot of water at one time.It is best to drink some light salt boiling water to better replenish water.

5After playing football, you can do some movements to restore your body as soon as possible.The relaxation movement of five to ten minutes will help the heart rate gradually decreased steadily.You can perform some activities such as jogging and static stretching to relax your body.

7. Relax after football training

If we are training, we should jog for 400 meters after the training, perform flexible extension exercises after jogging, and then take a deep breath to relax.If there is a game, do the pass and ball practice between the two after a jog of 400 meters, and then perform flexible extension exercises and deep breathing.Washing a sauna after the game can make a more relaxed effect.