What are the methods of strength training in Taekwondo?

Taekwondo is a form of sport that is very popular in our lives. For children, practicing Taekwondo can enhance personal resistance; for women, it can be used for self-defense. However, whether children or female friends, they must learn strength training when practicing Taekwondo. Only in this way can they provide a backbone for Taekwondo training. So what are the strength training methods for practicing Taekwondo? Now let's take a look with the editor!

Strength training mainly uses the following methods.

1. Upper body strength

⑴ Push-ups: Lie prone with your body straight, supported by your toes and hands. Without other parts of your body touching the ground, each flexion and extension of your arms counts as a push-up. The chest should almost touch the ground when the arms are bent, and the elbows should be fully straight when the arms are extended. You can also make fists or support the ground with your fingers to increase the difficulty of the exercise. During training, do 5 sets of 15 to 30 times per set, with 3 minutes of rest between each set.

⑵Barbell curls: Stand with your feet apart, and hold the barbell with your hands back to shoulder width apart. Start with your arms naturally straight and the barbell resting in front of your thighs. Use your elbows as the axis to flex your arms until your elbows are fully bent and the barbell is placed horizontally over your clavicle. Then relax and stretch your arms in front of your thighs. Each time you repeat the above action, count as 1. Weight 15-]0 kg, 10 times per set, 5 sets in total, with 3 minutes rest.

⑶ Barbell bench press: Lie on your back on a bench, stretch your arms as wide as your shoulders, bend your elbows and relax your hands, bring the barbell to your chest but not touching it, then lift your arms up with force until they are straight. Count once each time you bring the barbell down and up. The weight is 70% of your maximum bench press weight, 10 times per set, for a total of 3 to 5 sets, with a 3-minute rest period between sets.

2. Lower limb strength training methods

〈1〉 Half squat: 6 sets × 20, weight is 70% of body weight;

〈2〉 Weighted jump and step change: 6 sets × 30, weight 25~50Kg;

〈3〉 Climbing stairs with weight: 6 sets × 30, weight 25~50 kg;

〈4〉 Weighted high leg raises: 6 sets × 30, weight 20~35 kg;

After reading the above description by the editor, I believe everyone can find that Taekwondo strength training not only needs to exercise the strength of the upper limbs, but also needs to strengthen the strength training of the lower limbs. If you have just started practicing Taekwondo, you might want to take a look at the strength training methods shared by the editor. I believe it will help you in your study and exercise.