Run Out of My Life

"Steady your breath and slowly lift up, using your thighs, waist, and strength of all parts of your body."

"In the final stage of getting up, be fast and have an explosion. Now this weight is an adaptive training."

"Okay, that's how you have to do a glute-up action, and do it again. Hold steady, and don't lean your body."

In the professional gym of the competition management center, Su Zu was training with a barbell on his back. Behind him, Li Zhizhong gently supported the barbell to correct Su Zu's body movements and key points.

To be honest, every time I do this set of movements, Su Zu gets a little twisted. A big man is close behind you, stabilizing the barbell for you, straightening the power point of the body muscles, thinking about It's hard to think naturally.

One group of ten, doing 5 groups intermittently, Su Zucai stopped, slowly placed the barbell on the barbell rack, and gently relaxed his body.

"For sprinters, the gluteal muscles must be strong. You are now practicing squat mainly to exercise core strength, and you need to strengthen the stable muscles. When the training reaches a certain level, you can reduce the heavy weight Do the squat training with the semicircle balance ball. When you start training now, a very important point is that the movements must be standardized, and after each strength, do some balance training.”

“Coach, what part of the core strength is mainly talking about?”

Su Zu has actually heard this concept many times, but it has never been particularly clear in the end. Just like ordinary people go to the gym to find a trainer, eight out of ten say different things. The more I listened, the more confused I became.

"This concept is actually quite broad." Li Zhizhong thought for a while, and then said, "Simply put, it is the power transmission and stable support of the overall trunk in sports performance. From running and jumping sports In other words, the core of the human body's force is from the hip joint to the waist and abdomen, which is the bridge for the highly coordinated force transmission of the upper and lower limbs. The more stable the bridge, the higher the effect of force transmission."

There is a sentence summed up very accurately, that is, the waist and horse are one."

"Competitive athletes all pay attention to core strength and exercise in a variety of strange ways, but in the end they can't get rid of it. Core strength is not just a strength, but also a core. What is the core? It is balance. Many Hercules' absolute strength is amazing, but in competitive sports, whether it is running or jumping or fighting, they are far inferior to special players, and the core is the worst.

It does not mean that the stronger the strength of the upper body or the lower body, the better, but the maximum improvement of strength in the core balance of the body. This is also the same. Among sprinters, there are tall and strong runners, and there are also short stature runners. There is definitely a difference between them in terms of weight and absolute strength, but the size is large, and the strength is also large. Small in size, small in strength but also light in weight. The level of core strength that can use the body largely determines a player's performance level. "

Sprinting is more than just running, it is a sport that uses the power of the whole body.

"Okay, let's continue. Let's do a clean. You start from a low 20kg now and gradually increase it later."

From the beginning of this day, Su Zu finally opened his eyes in the gym, and the tricks of exercise really emerged one after another. In the last life, an ordinary person entered the gym to train, practice barbell bench press squat, add some dumbbells and the like. Some may have been in contact with them, and some are completely outsiders.

Li Zhizhong showed a professional coaching literacy, but it is from barbell full squat, deep squat, lunge squat, high clean, deadlift, weight-bearing calf raise, weight-bearing side flexion, weight-bearing body rotation Wait, I explained everything to Su Zu, from the internal human physiology and engineering, to the external specific exercise effect presentation, technical points, and easily injured parts.

The arm swing of dumbbells, sit-ups of resistance balls, and various training methods are introduced later. The main points that can be emphasized during strength training will not cause the athletes to exercise muscle imbalance and affect the overall core strength, but also can propose effective improvement and training methods for the main points.

"Coach, you were not a track coach before, were you?"

The 20kg barbell did thirty reps in one go. Su Zu stopped to take a few breaths, and asked Li Zhizhong during the break.

The more I heard, the more puzzled Su Zu felt, and he felt more like a professional fitness coach.

Li Zhizhong touched his chin with a bit of bitterness, "I was also a track and field athlete. Back then, I majored in coaching at BSU, and later I had the opportunity to come into contact with some foreign training methods. In competitive sprinting, more emphasis is placed on the relevance and constructiveness of sports, and strength is the first priority. Most coaches in China are still in the state of just letting athletes simply run, and they do not pay enough attention to strength. The truth is that competitive sports are all interconnected. You know a 130kg shot put world champion who can run 100m in 10.30 seconds close to the international level. That's why me and you emphasize core strength The role, tall or not is not the most important thing, the most important thing is that the core strength must be strong."

Su Zu seemed a little disappointed when he heard what Li Zhizhong said.

"I haven't brought athletes by myself for a long time. The track and field team in Hedao City is currently mainly affiliated with the Hedao Sports School for training. The competition management center is also mainly for badminton and sports. There are several swimming events. This time, coach Shen Guoying from the provincial team recommended you to come here. He also told me some of his views. But I am not worried about this. The way of training is what the coaches need.”

Speaking, Li Zhizhong laughed himself, "Otherwise, he would always be seconded by this team or that team to be a physical fitness coach, and he would not be happy."

Li Zhizhong also briefly explained the reason why he recruited Su Zu, which is actually a question of coaching philosophy. In the early days, most coaches in China did not have a high degree of awareness of the relevance of constructive sports. Shot put only emphasizes upper body strength, while running only emphasizes lower body strength. In a confrontational sport such as basketball and football, most of the attention is spent on shooting, shooting and ball control, and it is far from enough for the strength and physical training of the athletes themselves.

And when it comes to the gap between strength and physical fitness and international players, the opening is due to racial talent, ethnic differences, dietary structure and other reasons.

This is a training-first coach.

Time begins to pass day by day on the right track.

Suzu maintainers 3-4 times a week, each time more than two hours of special strength training, the effect is significantly improved. The potential value, which had begun to grow slowly, also restarted a growth phase in this high-intensity strength training.

In the time span to July, when the sun was shining and the outdoor temperature generally reached 35 degrees Celsius, Su Zu was sweating in the gym under the guidance of Li Zhizhong.

A man in a shirt and trousers suddenly walked into the gym and greeted Li Zhizhong with a smile on his face.

"Coach Li, you can make me look for it. I'm here to ask you for a favor. The National Middle School Games will start soon..."