How to do wrestling strength training?

Wrestling is a competitive sport and also a form of physical activity in many places. Wrestling can actually be a good way to exercise our strength. For male friends, having strength is undoubtedly the best display of masculine charm. So, how should wrestling strength be trained? The editor has carefully collected some things that you need to pay attention to during wrestling. To prevent injuries caused by incorrect exercise, which will have no training effect.

Since wrestling is a constantly changing confrontation, the strength requirements are also multi-faceted. You need to have a certain amount of absolute strength, explosive power, endurance to repeat with force, and stamina to persist with force. This kind of strength is very important in wrestling. It is the key for athletes to achieve good results. Here are some methods of strength training:

In strength training, the speed of strength growth or the quality of training effect is mainly restricted by three factors: load size, speed and training interval.

1. The size of the load is currently often measured by the "maximum number of repetitions (RM)" as an indicator of the load. For example, 3RM means the load that can be repeated 3 times with maximum strength. Different loads have different effects on the human body.

2. 11.3~5RM (heavy load). The physiological characteristic of heavy load is strong stimulation to the nervous system, which can maximize the function of nerves and recruit motor units to the maximum extent. Due to the small number of repetitions, it has little effect on the storage of energy substances in the muscles and the function of internal organs. Heavy loads increase muscle strength by stimulating the nervous system, have little effect on the muscle structure, and are not likely to cause muscle enlargement and lead to weight gain. Wrestlers can improve their muscle strength through similar exercises.

3. 22.7~15RM (medium and above medium load). The characteristics of this load are: both intensity and number of repetitions. It can therefore stimulate the function of the nervous system, but mainly changes the structure and morphology of the muscles. Due to the large energy consumption, muscle protein destruction is obvious, which can better promote the synthesis of energy substances and muscle protein, thereby making muscles thicker and increasing muscle volume.

4. Above 33.30RM (small load). This load is characterized by low intensity, high repetition frequency, small stimulation to the nervous system, but large stimulation to the internal organs. It can significantly improve the function of the cardiovascular and respiratory systems, and can also promote the proliferation of capillaries in the muscles.

Speed: According to the characteristics of wrestling strength training, fast movements are generally used. It can be divided into two types of strength: ① Speed ​​strength uses small loads and continuously and quickly moves the load equipment to establish a fast dynamic shaping; ② Repetitive strength uses large loads and small number of times to move the equipment explosively to stimulate and improve the function of the nervous system.

For male friends, if you want to have a good figure and the best strength, you might as well try wrestling, which can really have a great exercise effect. I hope that all of you will truly take responsibility for your own health and actively work to change your behavior. Lay a solid foundation for your physical fitness in time.