Contents
Hello everyone, my dear readers! Let’s discuss a very delicate topic, such as the development of speed and strength qualities of a person. What is the sensitivity of this topic and what is fraught with misunderstanding of the main processes of sports activity, find out from the material provided below.
Introduction
This information will be useful to both professional athletes and people involved in sports for the purpose of personal self-development.
I think it’s hard to disagree with the fact that the role of physical education is very important in our life, and is simply obliged to occupy the first positions in all its fields of activity. Sorry for being direct, but only a person who is familiar with the TV remote control can disagree with this judgment.
And I will probably agree with him, in the sense that yes, why does he need some kind of sport, development?
After all, the buttons can be switched while sitting on the couch in the lotus position. Therefore, it’s not about what choice you make for yourself, it’s your own, think about what will follow!
As much as I would not like to devote you to all the interesting details of the interaction between psychology and sports, you will first have to figure out how to physically increase a person’s speed and strength capabilities using a variety of methods of influence.
And so, susceptibility to overcome external resistances or opposition to something, due to muscular efforts, is called strength. The ability to perform maximum movements in the shortest possible time — speed. These indicators are individual for everyone and depend on many related factors, for example:
- Chemical and biological processes of the body
- Conditions of the musculoskeletal system
- Speeds of nervous processes
- The level of neuromuscular coordination
- Elasticity and extensibility of muscles
- Willpower
- sports technician
Also, you must decide why you need to develop the qualities provided. After all, they will be improved both for the tone of the body as a whole, and in order to improve the structure of the musculoskeletal system and the post-traumatic state of muscles and ligaments. As you understand, based on this, the load should be selected individually.
Speed Development Methods
Ways to improve the physical speed qualities of a person are always based on the maximum rate of execution of movements and involve the use of such actions:
- Repeated exercises
- Re-development exercises
- Variable acceleration exercises
- Game technique
- Competitive methodology
The technique of these classes must be fast and well mastered by you. The number of approaches and repetitions should be calculated in such a way that fatigue does not affect the effectiveness of the exercises. That is, it is necessary to build on the initial physical capabilities.
In the development of speed, as well as in the progress of other qualities, diversity plays an important role. It is very undesirable to go in cycles in working out only a few exercises, it is necessary to apply those types of activities that you are not very impressed with. So, here your willpower should already come into play, and, of course, motivation!
Speed exercises to watch out for
- Running with acceleration
- Running down an incline
- Running with a trainer
- Projectile throwing (with and without weighting)
- Running in all weather conditions (wind, rain, snow)
- Sport
- Rope exercises
Requirements for the execution of exercises for speed
By adhering to all the elementary rules for speed training, you will not only get the result, but also be able to save it. Pay attention to the duration of classes, it should be insignificant, but always with maximum intensity.
The interval between sets depends on the degree of your qualification, as an athlete, and the state of the general tone, as an amateur. That is, the better your physical fitness, the smaller the range of respite should be. Rest itself must be active. It is appropriate to use between approaches, both calm walking and stretching exercises.
Strength Development Methods
The development of strength indicators is based solely on maximum muscle tension. Providing yourself with a level of load, be guided by the task and the potential energy of the body. After all, we are talking about the structure of the body, strengthening and growth of the muscular system as a whole. Ways to influence power indicators are as follows:
- Taking the maximum weight (non-limiting weight)
- Weight training
- resistance exercises
- Resistance exercises
As they say, a healthy mind is in a healthy body, therefore, having taken up the “reconstruction” of personal strength indicators, first of all, follow the choice of the weight of auxiliary weights and decide on your initial strength indicators.
Strength training requirements
The technique of strength exercises includes sets and approaches. One set consists of 5 approaches, which in turn should contain up to 10 repetitions of the same lesson. At the end of each approach, you should give all your best to the limit, up to the appearance of physiological pain in the muscles. This is the only indicator of the effectiveness of strength training. The interval between sets always depends on the general physical condition and on the purpose of the classes. The maximum range of rest is no more than 3 minutes. Respite calm, preferably walking in place.
These standards should be guided in the case when you are in good shape and aimed at a quick result. If you have just started exercising, you can reduce the number of sets, approaches and repetitions. For example, start with 3 sets, which will include 2-3 sets of 10-12 reps each.
But do not forget that the main role here is played by systematic and progress! If you do not gradually increase the load and work through everything, you will not see the result for a long time, but rather never. But since you’re on the human development blog right now, I don’t think this is right for you. Well, here’s what it seems to me.
Strength exercises to watch out for
- Squats
- Bench press
- Lunge
- Traction sitting to the body
- Push-ups from the floor
- «Dead» traction
- Pull-ups on the bar
I repeat that for the desired performance, this basic list must be fulfilled with an additional load, according to all the above standards!
Psychology of sport
Now we can move on to another important issue. Do you think that such concepts as “sport” and “psychology” are compatible? Yes, and should they be combined at all? Opinions may differ, but, frankly, there is a very close connection between sports achievements and psychology. It is only a pity that this conclusion was given importance relatively recently. Any progress requires additional helper functions. The requirements for athletes, in recent years, have increased significantly, which ultimately served as the emergence of such a young branch of science as sports psychology.
And if you say that only professional athletes need it, I dare not agree. Since you decided to take care of yourself without being an athlete, what were you guided by? Is it not willpower, motivation and visualization? Willpower “forced” you to see (visualize) the future desired result, while motivation “launched” the mechanism of action and here you are, in search of solutions to your needs! So, as you can see, the indicators characterizing your requests depend primarily on the psychological state and mood.
Conclusion
It is psychology that determines what results you will be able to achieve, no less than compliance with all the standards of the exercises performed. After all, interest in any business started tends to disappear, besides, there are pitfalls everywhere. What will you do if there is a «stagnation» of achievements? And it will, I assure you. Will you put your hands down and leave everything halfway?
I wouldn’t like to believe it. Therefore, first of all, learn mental regulation, learn to increase willpower and motivation, learn to choose the right guidelines and specific goals, only in this way, you will conquer your next pinnacle of success! And this is what I sincerely wish you.
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