武術培訓前的身體準備

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　　身體準備

　　不需要擔心有一個基本的水平或健身到達盛京山時,我們花時間到位為我們的學生每個人都合適的物理基礎。也沒有必要擔心你的年齡,我們訓練孩子和祖父母一樣。要記住的重要一點是,一切都會相對于自己的能力,我們的目標是鼓勵你挑戰(zhàn),重新定義他們根據你如何看待健康。

　　也就是說,我們鼓勵那些希望做最進展期間在我們學校遵循下面的建議關于光身體準備:

　　1。在有氧條件:

　　這僅僅是說開始做一些輕松的運動,任何你最感興趣的,心臟泵是理想的。無論是在公園里跑步,游泳30分鐘甚至一個完整的籃球游戲,任何運動也比沒有運動。

　　2。開始的靈活性訓練:

　　伸展運動是一個被低估的組件在西方現代培訓;然而,在中國這是不可分割的一部分,任何形式的運動。伸展運動,或者說靈活性,指的是運動的范圍,或關節(jié)以及肌肉的長度,穿過我們的關節(jié)。我們鼓勵您研究靜態(tài)PNF,雖然和動態(tài)拉伸,試著把它融入你目前可能做任何訓練。我們建議每天20 - 30分鐘。

　　3。肌肉耐力:

　　肌肉耐力是給定的肌肉組織的能力來維持重復收縮對抵抗一段時間。它是中國武術的一個關鍵feauture 'strength和姿態(tài)訓練,鍛煉肌肉和身體耐力。

　　因此我們鼓勵您開始將這種類型的訓練融入到你的日常生活。最好的和最可轉讓的運動是“墻坐”,因為它是幾乎相同的中國“馬的立場”。

　　一開始的目標是保持這個姿態(tài)手臂伸出在你面前1分鐘。逐步構建它直到你滿意你的時間和形式。

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　　There's no need to worry about having a base level of skill or fitness when arriving at Shengjing Shan, we take the time to put in place the proper physical foundations for everyone of our students. Nor is there a need to worry about your age; we’ve trained kids and grandparents alike. The important thing to remember is that everything will be relative to your own abilities, our goal is to encourage you to challenge and redefine them according to how you see fit.

　　That being said, we do encourage those wishing to make the most progress during their stay at our school to follow the advice below regarding light physical preparation:

　　1.Work on Aerobic Conditioning:

　　This is simply to say start doing some light exercise; anything which particularly interests you and gets the heart pumping is ideal. Whether it be a run in the park, swimming for 30 minutes or even a full game of basketball, any exercise is better than no exercise.

　　2.Start Flexibility Training:

　　Stretching is a much underrated component of modern training in the West; however, here in China it is an integral part of any form of exercise. Stretching, or rather flexibility, refers to the range of motion in, or of joints, as well as the length of the muscles which cross our joints. We encourage you to research Static, PNF, and Dynamic stretching and try to incorporate it into any training you might currently be doing. We advise 20-30 minutes per day.

　　3.Muscular Endurance：

　　Muscular endurance is the ability of a given muscle group to sustain repeated contractions against resistance over an extended period of time. It is a key feauture of Chinese martial arts’strength and stance training, exercising both muscular and physical endurance.

　　Therefore we encourage you to begin integrating this type of training into your daily routine. The best and most transferable exercise is the “Wall Sit”, as it is almost identical to the Chinese “Horse Stance”.

　　In the beginning aim to hold this stance with your arms held out in front of you for 1 minute. Gradually build it up until you are satisfied with your time and your form.

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