Power cycle training
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In many inadequate training environments, there are often many sports programs that use the so-called cyclic training method. In sports programs that pay special attention to the performance of special sports, the proportion of people using cyclic training methods is also high, and cyclic training is not available. Under the constraints of venues and equipment, it will exert a good training effect, and it will increase the team's training enthusiasm and unite the training will.
Cycling training method refers to the training cycle in which multiple groups of different muscle groups perform continuous exercise, and the rest period of time between group and group is completed without any rest, which is called cycle training principle. The purpose of cycling training is to increase muscle strength and cardiorespiratory endurance as the main goal, and cardio-pulmonary endurance includes endurance, muscle endurance, speed endurance and many other different levels of cardiopulmonary training, we can see that the cycle training can be extended to the broad range of training.
   Cycling training basically takes 8 to 12 groups as the standard. According to different special sports items and specially set training objectives, the number of training groups can also be increased or decreased flexibly, mainly based on training objectives (muscle strength, cardiorespiratory endurance) to select training Strength, number of times or time, such as heavy load for the development of muscle strength, light load for the development of muscle endurance and cardiorespiratory endurance. [The rest time between the group and the group is not the same as the training time of the group - the target training content of each group is no more than 30 seconds or 30 times - the more the target number is, the longer the training time is, the lighter the load is, and the number of the training group is More - fewer target training times Shorter training times, heavier loads, fewer training groups - three cycles per training - 10 to 20 minutes each - more than one person at a time Exercise - You can train the whole body at the same time or separate the upper and lower body or select 1 to 3 muscle groups for multiple exercises - suitable for after-hours rest period and early game training. 】
  There are two types of settings for cycling training goals. One is to aim for the maximum number of repetitions in a time period or to reduce breaks between groups, and the other is to achieve the goal of shortening the total number of repetitions achieved or shortening breaks between groups. For example, training in a time-limited manner can be divided into: 30 seconds, 25 seconds, 20 seconds, and 15 seconds. The maximum number of repetitions is used as a training target. The selection of the repetition time of the training target can measure the time of completion of the maximum number of repetitions. Half of the time is used as training goal to start training; for example, training in a limited number of ways can be divided into: 30 times, 25 times, 20 times, and 15 times the total reaching time to be the training target, and the number of iterations of the training target is selected. You can measure the maximum number of repetitions in a minute and start training with half the number of times.
  When programming the sequence of cyclic training, try to avoid the continuous training group arrangement of the same muscle group or the training group arrangement of the large muscle group immediately following the small muscle group, and the interval between the different muscle groups of the upper and lower body can be used for intervening intervals. Align the active muscle with the exhaust muscle. When the cardiopulmonary endurance is to be increased, it is recommended that a training action for inserting a core muscle group between the group and the group can increase the training effect and variability, and empty-handed training movements (uplifting, in situ jumping, etc.) can also be added. The training group arranges and uses the training equipment to exercise mixed exercises.
   In summary, the effect of the circular training method is very comprehensive, and it also applies to athletes of different levels at all levels. It is a safe step-by-step training method.
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