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☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:09:29 2005) 提到: 首页跆英俱乐部准备活动拳法腿法技战术训练身体素质的好坏对提高技术水平至关重要，健康的身体和高度发展的运动素质能保证练习者更好地掌握繁杂技术和战术，承担大负荷练习和激烈的比赛。力量练习俯卧撑两脚并拢，两拳撑地，两拳距离宽于肩，身体收腹挺直然后，屈肘下俯，再伸肘撑起。俯卧撑也可以用掌或拇指、食指支撑。立卧撑（１）身体直立；然后，双腿屈膝下蹲，两拳撑地；接着，两腿向后蹬伸，身体挺直。（２）收腹收腿，然后两腿蹬地跳起，身体直立腾空。落地后重复（１）的动作。收腹跳两腿蹬地跳起，上体直立，两腿屈膝上提收至胸腹间。落地后立即再蹬地跳起，重复练习。拉橡皮筋带踢练习将橡皮带一端固定在肋木或树干上，另一端套于踝关节，做各种腿法的练习。踢打沙袋练习选择适合重量的沙袋，用各种手法和腿法击打沙袋。击打沙袋可以是一个动作的反复练习，也可以是多种动作的组合练习。踢打木板或砖块练习这是跆拳道功力训练的独特方法，同时，也是检验击打力量的主要手段。踢打木板或砖瓦时，要考虑自身的承受能力，逐渐加厚加硬木板或砖瓦。柔韧练习正压腿面对肋木或一定高度的物体，并步站立，一腿放在肋木上，另一腿直膝；两手扶按膝关节，立腰收髋；上体前屈并向前、向下做压振动作。练习时，左右腿交替进行。侧压腿侧对肋木或一定高度的物体，一腿支撑，脚尖稍外撇，另一腿的脚跟搁于肋木上；右臂上举；两腿伸直，立腰开髋，上体向脚尖侧压。练习时，左右腿交替进行。后压腿背对肋木或一定高度的物体，两手叉腰或扶一定高度的物体，一腿支撑，另一腿后举，脚背搁在肋木上，脚面绷直；上体后屈并做压振动作。练习时，左右腿交替进行。仆步压腿两脚左右开立，一腿屈膝全蹲，另一腿挺膝伸直，身体向直腿一侧振压。练习时，左右腿交替进行。竖叉两手左右扶地或自然下垂；两腿前后分开成直线，前腿后侧着地，脚尖勾起，后腿的内侧或前着地；上体向前振压。横叉两手在体前扶地，两腿左右分开成直线，上体俯卧或侧倾。盘腿前俯两腿屈膝盘坐，两脚掌相对；两手握住两脚；上体前俯。速度练习疾跑练习采用３０米、６０米的冲刺跑练习。踢击树枝练习面对树枝，反复用腿早晨击树叶。要求在限定的时间里完成一定的踢击次数。单个动作的快速练习选择一个简单的手法或腿法进行重复练习，要求频率快动作准确。耐力练习越野跑选择适合与环境交替的单脚跳均可。在摇绳频率不变的情况下，保持较长时间练习。跳绳双脚跳或两脚交替的单脚跳均可。在摇绳频率不变的情况下，保持较长时间练习。沙滩的跑跳练习在海边的沙滩上，进行各种的跑跳练习。练习时，要保持一定时间，通常要坚持３－５＇。首页跆英俱乐部准备活动拳法腿法技战术训练 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:10:02 2005) 提到: 俯卧撑两脚并拢，两拳撑地，两拳距离宽于肩，身体收腹挺直然后，屈肘下俯，再伸肘撑起。俯卧撑也可以用掌或拇指、食指支撑。立卧撑（１）身体直立；然后，双腿屈膝下蹲，两拳撑地；接着，两腿向后蹬伸，身体挺直。（２）收腹收腿，然后两腿蹬地跳起，身体直立腾空。落地后重复（１）的动作。收腹跳两腿蹬地跳起，上体直立，两腿屈膝上提收至胸腹间。落地后立即再蹬地跳起，重复练习。拉橡皮筋带踢练习将橡皮带一端固定在肋木或树干上，另一端套于踝关节，做各种腿法的练习。踢打沙袋练习选择适合重量的沙袋，用各种手法和腿法击打沙袋。击打沙袋可以是一个动作的反复练习，也可以是多种动作的组合练习。踢打木板或砖块练习这是跆拳道功力训练的独特方法，同时，也是检验击打力量的主要手段。踢打木板或砖瓦时，要考虑自身的承受能力，逐渐加厚加硬木板或砖瓦 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:10:34 2005) 提到: 正压腿面对肋木或一定高度的物体，并步站立，一腿放在肋木上，另一腿直膝；两手扶按膝关节，立腰收髋；上体前屈并向前、向下做压振动作。练习时，左右腿交替进行。侧压腿侧对肋木或一定高度的物体，一腿支撑，脚尖稍外撇，另一腿的脚跟搁于肋木上；右臂上举；两腿伸直，立腰开髋，上体向脚尖侧压。练习时，左右腿交替进行。后压腿背对肋木或一定高度的物体，两手叉腰或扶一定高度的物体，一腿支撑，另一腿后举，脚背搁在肋木上，脚面绷直；上体后屈并做压振动作。练习时，左右腿交替进行。仆步压腿两脚左右开立，一腿屈膝全蹲，另一腿挺膝伸直，身体向直腿一侧振压。练习时，左右腿交替进行。竖叉两手左右扶地或自然下垂；两腿前后分开成直线，前腿后侧着地，脚尖勾起，后腿的内侧或前着地；上体向前振压。横叉两手在体前扶地，两腿左右分开成直线，上体俯卧或侧倾。盘腿前俯两腿屈膝盘坐，两脚掌相对；两手握住两脚；上体前俯。 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:11:00 2005) 提到: 疾跑练习采用３０米、６０米的冲刺跑练习。踢击树枝练习面对树枝，反复用腿早晨击树叶。要求在限定的时间里完成一定的踢击次数。单个动作的快速练习选择一个简单的手法或腿法进行重复练习，要求频率快动作准确。 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:11:30 2005) 提到: 越野跑选择适合与环境交替的单脚跳均可。在摇绳频率不变的情况下，保持较长时间练习。跳绳双脚跳或两脚交替的单脚跳均可。在摇绳频率不变的情况下，保持较长时间练习。沙滩的跑跳练习在海边的沙滩上，进行各种的跑跳练习。练习时，要保持一定时间，通常要坚持３－５＇。 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:12:04 2005) 提到: zz) Kim Joon Sung (2001/03/19) When it comes to self-defense, it usually reminds you of Martial art movies that fantastic actors like Bruce Lee or Jackie Chan starred. And people misunderstand self-defense as if it would require high-level martial art skills. So do they, when watching self defense demos during some Taekwondo events. Such demos colored with all kinds of brilliant techniques make common people think self-defense as unapproachable. However, when you look into natures of Self Defense, you will realize that it can not and must not be difficult. It's because there are a lot more non-martial artists than martial artists and it is much more dangerous to the former than the other when Self-defense is needed. In other words, self-defense should be made easier for martial-artistically naive people to access than for technical martial artists. You are often exposed to crimes. Especially women are more likely to than men. Most victims of sexual crimes are women. Hereupon I give woman-centered 10 Ten Commandments of Self-defense that you can take at any time. 1. Don't go to a dangerous place. It is the commonest sense. Not hanging around in dangerous places is the surest way to avoid a dangerous situation. Staying alone in a remote park late at night, for example, is very dangerous. Such a place is often haunted by criminals. Schools need to teach their students not to go to such places. 2. Don't tempt criminals. If you show off cashes you have in the crowd or you wear too showy clothes, it tempts criminals to offend you. Of course, criminals are to blame, but once you become victims of violence, it is of no use to blame or punish the criminals; you are already hurt. So you try not to be victims from the beginning. 3. Take fight! Take flight is the best way even if you have done some of martial arts. It's not an obsequious thing. When in danger, you'd better to take off if possible. Of course, you might be able to beat the offenders, but if you are not strong enough, you must get injured. So, safest is to decamp right away in danger. 4. Don't panic. A Korean old saying goes, 'Even a tiger can't kill you if you don't panic.' It means the most dangerous situation can give you an exit . Even if somebody strikes you down, you don't panic but look for a way to escape the situation and try to relax. Either run away or throw a critical strike. Otherwise, that's the end. 5. Attach a weak point of the opponent. As mentioned above, it is the best to run away, but all situations don't allow you to do that or sometimes a good attack can give a better chance to run away. In this case, learn some common weak points with which you can knock offeders down at a strike. By weak points, I mean eye, nose, solar plexus, neck, or genital; anybody is weak in these points, that is, vital points. These are the targets you can attack easily. 6. Learn simple skills of self-defense. It is recommendable to learn a simple self-defense technique that does not require a special kind of martial art ability. For instance, it's good to learn how to fall down in order not to get injured in tumbling down. Situation-specific tips - being caught by the hand or hugged from the back - are also good to learn. Practice those tips everyday not to forget, and take advantage of them. You can visit a martial art school nearby to learn such easy tips. 7. Take advantage of tools. For women, a high heel or a ring can be a good weapon. It'll hurt the opponent so much if you strike him with a pointed heel. A bag is good. Swing it around and the opponent must be intimidated. If it strikes right, it'll throw quite big an impact. All the stuff you have is available. A cell phone is also available; strike with an angular part. 8. Get attention for people near you. When in danger, it is also good to attract attention from people near you. This is the reason why women carry a whistle with them in case of sexual viloence. If you have no whistle, shout out and if it's dark at night, rush to a light. There must be a place where people are awake even late at night, such as a 24 hour convenience store. 9. The whole body is a weapon. Martial arts are actually nothing special. They are simple in that martial artists use body parts punching and kicking. Non-martial artists can use a fist or a foot, too. Only is there a difference in power. Weak as it may be, it'll be quite effective if you throw an exact punch or kick on the right point like vitals: prod eyes, bite ears, or kick a genital. Good to attack a nose with your head. Take advantage of everything available. 10. Be confident. Most important is confidence. Confidence is needed to stay composed and tackle any hard situation. It's recommendable to raise basic stamina, speed or muscle power habitually. Further, if possible, learn a martial art. I mean you can successfully protect yourself from outer threats only if you are strong enough. According to 'Encyclopedia of Criminology' that Legal Research & Training Institute published on March 14, the year 1999 (1,732,522) had 5.2 times as many crimes as 1977 (333,537). Among them, murders, robbery, or rapery increased 4.6 times. That is, people are exposed to more crimes. Accordingly, it is getting more important to acquire how to protect yourself. ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:12:31 2005) 提到: 我觉得，我们的耐力都不是很好，所以贴一下这篇：跆拳道的耐力素质训练由于跆拳道竞技是一项集各项运动素质于一体的综合性运动项目，对耐力素质同样具有相当高的要求。跆拳道的正式比赛为3回合制，每回合3分钟，而且。每次比赛的所有场次都要集中在1～2天内打完，所以，对于各运动员来说耐力素质及其重要的。这里面包括速度耐力，即每场比赛自始至终都要有充沛的体力，保正在比赛中正常地发挥和有效地运用技术和战术。同时,也包括力量耐力，即必须具备长时间激烈的对抗中有效的打击和防御对手的能力。而且，这些耐力至少要保持到整个比赛结束，否则，就不会取得比赛的最后胜利：因此，耐力素质训练是极其重要的，必须经常进行耐力素质的训练。 1．有氧耐力训练主要采用强度小，负荷时间长的各种练习方法。跆拳道训练中常采用的具体方法和手段包括以下儿种： (1)4000米—12000米匀速跑。心率控制在150次／分左右保持匀速跑完全程。 (2)越野跑；利用公园。山川或环境较好的地方进行30分钟以上的越野跑，心率控制在 150次／分左右。利用环境调节心情，降低疲劳感， (3)10分钟跳绳：利用跳绳进行耐力练习。在10分钟内保持跳动频率不变，但可变换跳动方式，进行单脚跳或双脚跳； (4)10分钟组合踢法动作练习。连续10分钟进行运动员已掌握的技术组合练习，既练习动作的熟练程度，又练习耐力素质。 (5)：三对一或四对一的车轮战。练习者人与3位或4位培练逐一对抗．但限定强度和力度，每人3分钟，进行一轮次或两轮次的有条什实战练习。 2无氧耐力训练即采用负荷时间短、练习密度大、间歇时间短的练习方法专门训练时常利用以下几种方法和手段： (1)30米、60米、100米冲刺跑。 (2)400米、800米变速跑： (3)跳木马提膝—左、右侧滑步扶地。 (4)两人一组脚靶练习： (5)左右横踢50次(中、高)。 (6)左两次。右两次横踢30次(中、高)： (7)单腿横蹋(50次、40次、30次、20次、10次)递减法(中、高)。 (8)跳踢(50次、40次、30次、20次、10次)递减法。三人组脚靶练习： (1)横踢(前、后腿)(中、高各10次)。 (2)劈腿(前、后、跳各30次)。 (3)后踢(20次)。 (4)后旋踢(20次)。 (5)旋风踢(360度横踢)(20次)。 (6)双飞踢(20次)。 (7)模拟实战。 (8)移动靶4分针x4组，间歇40秒钟； (4分钟x4组) +(4分钟x4组)间歇20秒钟，共做 2-4大组： (9)1分钟x 4组，两人循环无间歇；40秒钟x 4组，两人循环无间歇。 (10)车轮战：采用实战或条件性实战．由练习者一人连续打3—5局，每打一局换一名体力充沛的同伴，局间休息1分钟。 3耐力素质训练的要求和注意事项 (1)根据练习任务的要求，科学地安排练习的运动量、强度、重复次数、间歇时间和间歇方式。 (2)跆拳道运动员的耐力几有力量性的特点，增加力量练习的次数是发展肌肉耐力的一个有效方法。 (3)根据跆拳道比赛时间长、强度大、对抗竞争激烈的特点和运动员的身体训练水平，科学地安排有氧耐山和无氧耐力的训练，并使无氧耐力训练尽可能地结合专项进行。 (4)耐力训练练不仅是身体力面的训练，也是意志品质的培养过程。因此，在耐力训练中除采用多种多样的训练手段外，还要注意培养运动员吃苦耐劳、坚韧不拔的意志品质。 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:12:59 2005) 提到: zz) 大家仔细看哦，原来脂肪分2种 yellow and brown : Prof. Ryu Byung Kwan (2001/03/19) To see the true value of Taekwondo, you should do Taekwondo from the childhood. One of the clearest reasons is that Taekwondo training in childhood helps to grow fat cells. You know I said fat cells are bad, and now if I say Taekwondo is good because it helps to grow them, it would not make sense. But all fat cells are not bad for health; some fat cells are good ones requisite to the human body. Most kinds of fat is yellow. It may look white, but it turns red soon. So it is called Yellow Fat. This is a bad kind of fat that makes you obese. But some fat is brown, and it is called Brown fat. Note that you can't live at all without such brown fat. Brown fat plays a crucial role in protecting important organs like a liver and a kidney and in keeping your body warm. When blood that travelled around end-organs returns to the heart, brown fat warms the blood before letting it into the heart. Without brown fat's warming, blood can't contain oxygens or circulate smoothly due to high pressure. Besides, brown fat works like lags to protect your body from cold. Brown fat you grow in childhood becomes energy and power with which you can live a healthy life. Important is that you can have more brown fat grow as you work out. One of good regular exercises that you can start in childhood is Taekwondo. So, Taekwondo gives a basis for healthy life to kids. However, there's something that is missing in today's Taekwondo training programs. The brown fat grows better when you are cold. It will prevent brown fat from growing if you wear extra layers of clothing and try to keep you warm inside the school. Keep your temperature regular and warm up your body with enough warming-up, but expose yourself to cold in a regular way. Nowadays we can't see kids in white uniform run around in winter, but this should be revived. Korean ancestors used to say, 'Kids should be raised cold,' and it is true. That's why they thought it best to take training in coldest days in winter. Taekwondo is the best exercise for fat adults as well as fat kids. As mentioned above, Taekwondo strengthens your muscles so that you can consume more energy on such muscles, and better functions of heart and lung to enhance breathing ability. Therefore, in Taekwondo program for obesity treatment, you need to start Taekwondo-specific muscle training, where you put force over the whole body and learn basic motions slowly, and then need to move gradually to an aerobic exercise where you repeat all the motions in a successive fashion. It is important to connect such motions to jumping and body-moving front-, back-, left- and rightward. Taekwondo can be a good aerobic. To improve heart functions and treat obesity in Taekwondo, you can take Yaksok Momnollim Kyourugi (designated body-moving sparring). If you repeat it to perspire for 15 minutes, not striking the opponent directly and moving your body fast, it will be the best way of treating obesity. Remember it is not effective from the beginning. To make it really effective, you need to lengthen training time and heighten intensity gradually. A variety of ideas to revive Taekwondo lie in Taekwondo. A moderate amount of fat is obligatory. As I said above, fat protects organs in your body and also produces important substances like hormone. Being moderate is best. ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:13:27 2005) 提到: 原来我们想的时间好长阿看来冥想是重要的 Power of Taekwondo kicks -Mr. Seok's Training Know-how Seok Boo Kil (2001/05/21) I would like to give some tips that I know, for Taekwondo trainees. They are about how powerful Taekwondo kicking is. Most representative of Taekwondo are kicks. Taekwondo kicks are second to none of martial arts. And scientifically speaking, it is almost perfect. Have you ever heard of Byungjin (advancing side by side), Hwejeon(spin), Naejeon or Owejeon? For example, front kick is a kind of Byungjin and roundhouse kick is a kind of Hwejeon. Taekwondo kicking facilitates all joints of your body and produces maximal destructive effect with minimal force. Some often say that Taekwondo kicks are not powerful. But think about the formula F=ma. If they knew this formula, they couldn't say that. 'F' refers to force or power, 'm' to mass and 'a' to acceleration. Therefore, power is determined by how big a mass moves how fast. Without speed, it is not powerful at all. To put it easily, even Mike Tyson would be helpless if he had to punch very slowly. Let me take a car; suppose you are hit by a car. When you were hit by a car running at 10km per hour or 100km per hour, which one do you think brings you bigger impact? This is an elementary common sense. Of course, the faster running car will hurt you more. Do you know how long it takes a Taekwondo kick to reach the target? From the moment your brain decides to 'kick' to the moment you kick the target, it takes 0.57 second. It is almost the same as boxers' punching speed. (This is Taekwondo national athletes' case. Taekwondo players' average speed is 0.76 second.) This speed is the total response time, that is, the sum of foreperiod, reaction time and movement time. In other words, it takes 0.57 to 'think' of kicking, send this signal to your leg and move your leg. If we except the foreperiod and reaction time, it takes only 0.17~0.27 to move your leg (movement time). That is, it takes 0.3~0.4 sec before you kick and it takes only 0.17 sec to kick. I said General Taekwondo players' kicking speed is 0.76. Isn't it great? Reaction time is 0.48 sec, 63% of all time taken, and the rest is movement time. Some pre-movement time is 0.19 sec. If you add muscle power to this speed with weight training, say, if you add more mass, it will produce tremendous amount of destructive power by the multiple of mass and speed. Now you can counterattack them if some of non-Taekwondo players say Taekwondo kicks are not powerful. Hope this was of help. Keep up your good work. ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:13:56 2005) 提到: 这篇文章非常详细大家可以招招自己韧带的毛病 1 我自己原来就是bony structures limit 2 原来专家都说一天中2:30--4:00 ,人体最柔和，适合运动 Types of flexibility Brad Appleton (2001/05/07) Many people are unaware of the fact that there are different types of flexibility. These different types of flexibility are grouped according to the various types of activities involved in athletic training. The ones which involve motion are called dynamic and the ones which do not are called static. The different types of flexibility (according to Kurz) are: dynamic flexibility Dynamic flexibility (also called kinetic flexibility) is the ability to perform dynamic (or kinetic) movements of the muscles to bring a limb through its full range of motion in the joints. static-active flexibility Static-active flexibility (also called active flexibility) is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being stretched (see section Cooperating Muscle Groups). For example, lifting the leg and keeping it high without any external support (other than from your own leg muscles). static-passive flexibility Static-passive flexibility (also called passive flexibility) is the ability to assume extended positions and then maintain them using only your weight, the support of your limbs, or some other apparatus (such as a chair or a barre). Note that the ability to maintain the position does not come solely from your muscles, as it does with static-active flexibility. Being able to perform the splits is an example of static-passive flexibility. Research has shown that active flexibility is more closely related to the level of sports achievement than is passive flexibility. Active flexibility is harder to develop than passive flexibility (which is what most people think of as "flexibility"); not only does active flexibility require passive flexibility in order to assume an initial extended position, it also requires muscle strength to be able to hold and maintain that position. **Factors Limiting Flexibility** According to Gummerson, flexibility (he uses the term mobility) is affected by the following factors: ♂ Internal influences 仔细看哦 ∴ the type of joint (some joints simply aren't meant to be flexible) ∴ the internal resistance within a joint ∴ bony structures which limit movement ∴ the elasticity of muscle tissue (muscle tissue that is scarred due to a previous injury is not very elastic) ∴ the elasticity of tendons and ligaments (ligaments do not stretch much and tendons should not stretch at all) ∴ the elasticity of skin (skin actually has some degree of elasticity, but not much) ∴ the ability of a muscle to relax and contract to achieve the greatest range of movement ∴ the temperature of the joint and associated tissues (joints and muscles offer better flexibility at body temperatures that are 1 to 2 degrees higher than normal) ♂ External influences ∴ the temperature of the place where one is training (a warmer temperature is more conducive to increased flexibility) ∴ the time of day (most people are more flexible in the afternoon than in the morning, peaking from about 2:30pm-4pm) 时间，hoho ∴ the stage in the recovery process of a joint (or muscle) after injury (injured joints and muscles will usually offer a lesser degree of flexibility than healthy ones) ∴ age (pre-adolescents are generally more flexible than adults) ∴ gender (females are generally more flexible than males) ∴ one's ability to perform a particular exercise (practice makes perfect) ∴ one's commitment to achieving flexibility ∴ the restrictions of any clothing or equipment Some sources also the suggest that water is an important dietary element with regard to flexibility. Increased water intake is believed to contribute to increased mobility, as well as increased total body relaxation. Rather than discuss each of these factors in significant detail as Gummerson does, I will attempt to focus on some of the more common factors which limit one's flexibility. According to SynerStretch, the most common factors are: bone structure, muscle mass, excess fatty tissue, and connective tissue (and, of course, physical injury or disability). Depending on the type of joint involved and its present condition (is it healthy?), the bone structure of a particular joint places very noticeable limits on flexibility. This is a common way in which age can be a factor limiting flexibility since older joints tend not to be as healthy as younger ones. Muscle mass can be a factor when the muscle is so heavily developed that it interferes with the ability to take the adjacent joints through their complete range of motion (for example, large hamstrings limit the ability to fully bend the knees). Excess fatty tissue imposes a similar restriction. The majority of "flexibility" work should involve performing exercises designed to reduce the internal resistance offered by soft connective tissues (see section Connective Tissue). Most stretching exercises attempt to accomplish this goal and can be performed by almost anyone, regardless of age or gender. ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:14:26 2005) 提到: 很多的定腿，控腿什么的 Types of Stretching Brad Appleton (http://www.enteract.com/~bradapp/ (2001/05/07) Just as there are different types of flexibility, there are also different types of stretching. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion). Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree). The different types of stretching are: ballistic stretching dynamic stretching active stretching passive (or relaxed) stretching static stretching isometric stretching PNF stretching Ballistic Stretching Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. (e.g. bouncing down repeatedly to touch your toes.) This type of stretching is not considered useful and can lead to injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex (see section The Stretch Reflex). Dynamic Stretching Dynamic stretching, according to Kurz, "involves moving parts of your body and gradually increasing reach, speed of movement, or both." Do not confuse dynamic stretching with ballistic stretching! Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion. Ballistic stretches involve trying to force a part of the body beyond its range of motion. In dynamic stretches, there are no bounces or "jerky" movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists. Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout (such as a dance or martial-arts class). See section Warming Up. According to Kurz, dynamic stretching exercises should be performed in sets of 8-12 repetitions. Be sure to stop when and if you feel tired. Tired muscles have less elasticity which decreases the range of motion used in your movements. Continuing to exercise when you are tired serves only to reset the nervous control of your muscle length at the reduced range of motion used in the exercise (and will cause a loss of flexibility). Once you attain a maximal range of motion for a joint in any direction you should stop doing that movement during that workout. Tired and overworked muscles won't attain a full range of motion and the muscle's kinesthetic memory will remember the repeated shorted range of motion, which you will then have to overcome before you can make further progress. Active Stretching Active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles (see section Cooperating Muscle Groups). For example, bringing your leg up high and then holding it there without anything (other than your leg muscles themselves) to keep the leg in that extended position. The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists) by reciprocal inhibition (see section Reciprocal Inhibition). Active stretching increases active flexibility and strengthens the agonistic muscles. Active stretches are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds. Many of the movements (or stretches) found in various forms of yoga are active stretches. Passive Stretching Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. For example, bringing your leg up high and then holding it there with your hand. The splits is an example of a passive stretch (in this case the floor is the "apparatus" that you use to maintain your extended position). Slow, relaxed stretching is useful in relieving spasms in muscles that are healing after an injury. Obviously, you should check with your doctor first to see if it is okay to attempt to stretch the injured muscles (see section Pain and Discomfort). Relaxed stretching is also very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue, and soreness. See section Cooling Down. Static Stretching Many people use the term "passive stretching" and "static stretching" interchangeably. However, there are a number of people who make a distinction between the two. According to M. Alter, Static stretching consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position, whereas Passive stretching consists of a relaxed person who is relaxed (passive) while some external force (either a person or an apparatus) brings the joint through its range of motion. Notice that the definition of passive stretching given in the previous section encompasses both of the above definitions. Throughout this document, when the term static stretching or passive stretching is used, its intended meaning is the definition of passive stretching as described in the previous section. You should be aware of these alternative meanings, however, when looking at other references on stretching. Isometric Stretching Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles (see section Types of Muscle Contractions). The use of isometric stretching is one of the fastest ways to develop increased static-passive flexibility and is much more effective than either passive stretching or active stretching alone. Isometric stretches also help to develop strength in the "tensed" muscles (which helps to develop static-active flexibility), and seems to decrease the amount of pain usually associated with stretching. The most common ways to provide the needed resistance for an isometric stretch are to apply resistance manually to one's own limbs, to have a partner apply the resistance, or to use an apparatus such as a wall (or the floor) to provide resistance. An example of manual resistance would be holding onto the ball of your foot to keep it from flexing while you are using the muscles of your calf to try and straighten your instep so that the toes are pointed. An example of using a partner to provide resistance would be having a partner hold your leg up high (and keep it there) while you attempt to force your leg back down to the ground. An example of using the wall to provide resistance would be the well known "push-the-wall" calf-stretch where you are actively attempting to move the wall (even though you know you can't). Isometric stretching is not recommended for children and adolescents whose bones are still growing. These people are usually already flexible enough that the strong stretches produced by the isometric contraction have a much higher risk of damaging tendons and connective tissue. Kurz strongly recommends preceding any isometric stretch of a muscle with dynamic strength training for the muscle to be stretched. A full session of isometric stretching makes a lot of demands on the muscles being stretched and should not be performed more than once per day for a given group of muscles (ideally, no more than once every 36 hours). The proper way to perform an isometric stretch is as follows: Assume the position of a passive stretch for the desired muscle. Next, tense the stretched muscle for 7-15 seconds (resisting against some force that will not move, like the floor or a partner). Finally, relax the muscle for at least 20 seconds. Some people seem to recommend holding the isometric contraction for longer than 15 seconds, but according to SynerStretch (the videotape), research has shown that this is not necessary. So you might as well make your stretching routine less time consuming. PNF Stretching PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching (see section Passive Stretching) and isometric stretching (see section Isometric Stretching) in order to achieve maximum static flexibility. Actually, the term PNF stretching is itself a misnomer. PNF was initially developed as a method of rehabilitating stroke victims. PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed, however, without a partner, although it is usually more effective with a partner's assistance. Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted. In all cases, it is important to note that the stretched muscle should be rested (and relaxed) for at least 20 seconds before performing another PNF technique. The most common PNF stretching techniques are: the hold-relax This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique. the hold-relax-contract This technique is also called the contract-relax-contract, and the contract-relax-antagonist-contract (or CRAC). It involves performing two isometric contractions: first of the agonists, then, of the antagonists. The first part is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 seconds. Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique. the hold-relax-swing This technique (and a similar technique called the hold-relax-bounce) actually involves the use of dynamic or ballistic stretches in conjunction with static and isometric stretches. It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex (see section The Stretch Reflex). It is similar to the hold-relax technique except that a dynamic or ballistic stretch is employed in place of the final passive stretch. Notice that in the hold-relax-contract, there is no final passive stretch. It is replaced by the antagonist-contraction which, via reciprocal inhibition (see section Reciprocal Inhibition), serves to relax and further stretch the muscle that was subjected to the initial passive stretch. Because there is no final passive stretch, this PNF technique is considered one of the safest PNF techniques to perform (it is less likely to result in torn muscle tissue). Some people like to make the technique even more intense by adding the final passive stretch after the second isometric contraction. Although this can result in greater flexibility gains, it also increases the likelihood of injury. Even more risky are dynamic and ballistic PNF stretching techniques like the hold-relax-swing, and the hold-relax-bounce. If you are not a professional athlete or dancer, you probably have no business attempting either of these techniques (the likelihood of injury is just too great). Even professionals should not attempt these techniques without the guidance of a professional coach or training advisor. These two techniques have the greatest potential for rapid flexibility gains, but only when performed by people who have a sufficiently high level of control of the stretch reflex in the muscles that are being stretched. Like isometric stretching (see section Isometric Stretching), PNF stretching is also not recommended for children and people whose bones are still growing (for the same reasons. Also like isometric stretching, PNF stretching helps strengthen the muscles that are contracted and therefore is good for increasing active flexibility as well as passive flexibility. Furthermore, as with isometric stretching, PNF stretching is very strenuous and should be performed for a given muscle group no more than once per day (ideally, no more than once per 36 hour period). The initial recommended procedure for PNF stretching is to perform the desired PNF technique 3-5 times for a given muscle group (resting 20 seconds between each repetition). However, HFLTA cites a 1987 study whose results suggest that performing 3-5 repetitions of a PNF technique for a given muscle group is not necessarily any more effective than performing the technique only once. As a result, in order to decrease the amount of time taken up by your stretching routine (without decreasing its effectiveness), HFLTA recommends performing only one PNF technique per muscle group stretched in a given stretching session. ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:14:50 2005) 提到: 说说tkd怎么有利健康协会管理人员必看，可以作宣传哦 -Taekwondo is good for health (7) Prof. Ryu Byung Kwan (2001/05/02) A car can run smoothly with a strong engine when you fill the car with enough fuel. The car gets energy from spraying and burning gasoline, and at this moment, air is necessary for the process: oxygen, to put it accurately. A car gets oxygen and gasoline each in a different way, but a human body delivers nutrition and oxygen to its organs uniformly, which is the stream of blood. So blood contains nutrition and oxygen both and when such nutrition is delivered to organs needed, oxygen burns the nutrition to give energy to the organs. The lung supplies oxygen while the liver gives out nutrition. If oxygen is lacking while circulating blood passes these two 'factories', even though they have enough nutrition, oxygen fails to burn all nutrition and leaves residuum, which is called lactic acid. If this lactic acid piles up, you feel pain in that area, and when it gets worse, you may not be able to move at all. Folding and unfolding the fingers, you may have your fingers stiffened; this is because lactic acid piles up, as much oxygen as needed for folding and unfolding exercises. Therefore, when you exercise, your body needs to have nutrition and oxygen supplied smoothly with proper blood circulation. As mentioned above, blood circulates by the pumping pressure of the heart. But this pressure can't be the only one drive to make blood circulate throughout the whole body. That's where muscles play a significant role in blood circulation; muscles' milking operation. There are a couple of steps for vessels to deliver blood throughout the body. Take a subway line for example. The train stops at every stop, one by one. If the train stays at a stop for a long while or stop, the following train can't move either. This is the case with blood vessels. Streaming blood can't stay in a spot. That's why vessels have some node that keeps blood from streaming backward. So blood flows in one direction. If the blood can't stream but stay in a spot or go back, this causes a serious disease. Heart pumping makes blood circulate, but it is not enough. What is the helper then? Yes, muscles. Muscles repeat contracting and relaxing. These contraction and relaxation press and relax blood vessels. This is similar to milking, and it's called 'milking action.' Blood flows in only one direction, and when muscles press the blood vessels, blood will necessarily run more quickly. Taekwondo is a good exercise that involves muscles of the whole body. When all muscles are put into use, it accelerates blood to circulate more actively and smoothly. Further, it helps to make muscles over the whole body in a balanced way. Finally, Taekwondo improves the operation of blood circulation. ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:15:16 2005) 提到: 这篇文章非常详细，翻译不求详尽，细节请看西文大家可以找找自己韧带的毛病 1 我自己原来就是bony structures limit 2 原来专家都说一天中2:30--4:00 ,人体最柔和，适合运动 Types of flexibility Brad Appleton (2001/05/07) Many people are unaware of the fact that there are different types of flexibility. 许多人不知道其实柔韧性（弹性）也分很多种类 These different types of flexibility are grouped according to the various types of activities involved in athletic training. 各种类型的柔韧性综合影响运动训练中的各种动作 The ones which involve motion are called dynamic and the ones which do not are called static. 那些包括动作的便称作动态的，反之便是静态的 The different types of flexibility (according to Kurz) are: 下面是详细的分类 dynamic flexibility Dynamic flexibility (also called kinetic flexibility) is the ability to perform dynamic (or kinetic) movements of the muscles to bring a limb through its full range of motion in the joints. 动态（动力学）柔韧性是运动中，把肢体伸展到关节的极限 static-active flexibility Static-active flexibility (also called active flexibility) is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being stretched 静态－主动柔韧性便是维持一个伸展的动作不依靠外力，只是自己的肌肉，伸缩肌来维持动作 (see section Cooperating Muscle Groups). For example, lifting the leg and keeping it high without any external support (other than from your own leg muscles).例如定腿，不用手去支撑腿 static-passive flexibility Static-passive flexibility (also called passive flexibility) is the ability to assume extended positions and then maintain them using only your weight,the support of your limbs, or some other apparatus (such as a chair or a barre). 被动静态的柔韧性是借助外物的，譬如在物体上压腿，地面上，用手支撑定腿什么的 Note that the ability to maintain the position does not come solely from your muscles, as it does with static-active flexibility. Being able to perform the splits is an example of static-passive flexibility. 如劈叉就是这样的 Research has shown that active flexibility is more closely related to the level of sports achievement than is passive flexibility. 研究发现主动柔韧性更加接近真实运动 Active 当然也就比较难练习 flexibility is harder to develop than passive flexibility (which is what most people think of as "flexibility"); not only does active flexibility require passive flexibility in order to assume an initial extended position, it also requires muscle strength to be able to hold and maintain that position. 它不仅需要被动柔韧性作为基础，而且需要肌肉的力量去维持动作 **Factors Limiting 影响因素 Flexibility** According to Gummerson, flexibility (he uses the term mobility) is affected by the following factors: ♂ Internal influences 自身因素（仔细看哦） ∴ the type of joint (some joints simply aren't meant to be flexible) 关节的类型，有些关节天生就不好 sigh ∴ the internal resistance within a joint 关节内部的阻碍力 ∴ bony structures which limit movement 骨骼结构限制动作 ∴ the elasticity of muscle tissue (muscle tissue that is scarred due to a previous injury is not very elastic) 肌肉组织的弹性，受过伤的肌肉不是很有弹性 ∴ the elasticity of tendons and ligaments (ligaments do not stretch much 腱和韧带的弹性 and tendons should not stretch at all) ∴ the elasticity of skin (skin actually has some degree of elasticity, but 皮肤的弹性 not much) ∴ the ability of a muscle to relax and contract to achieve the greatest 肌肉收缩放松的能力 range of movement ∴ the temperature of the joint and associated tissues (joints and muscles 关节，肌肉什么的温度 offer better flexibility at body temperatures that are 1 to 2 degrees 一般比正常的高1，2 度较好 higher than normal) ♂ External 外界影响 influences ∴ the temperature of the place where one is training (a warmer temperature 周围的温度，一般温度高比较柔和 is more conducive to increased flexibility) ∴ the time of day (most people are more flexible in the afternoon than in 一天中的某个时刻， 2：30到4点较柔和 the morning, peaking from about 2:30pm-4pm) 时间，hoho ∴ the stage in the recovery process of a joint (or muscle) after injury 受伤后恢复的状态 (injured joints and muscles will usually offer a lesser degree of flexibility than healthy ones) ∴ age (pre-adolescents are generally more flexible than adults) 年龄 ∴ gender (females are generally more flexible than males) 性别，一般女性柔韧较好 ∴ one's ability to perform a particular exercise (practice makes perfect) 完成特殊练习的能力（这个没有理解） ∴ one's commitment to achieving flexibility 个人的意愿 ∴ the restrictions of any clothing or equipment 衣物的限制，譬如太紧 Some sources also the suggest that water is an important dietary element 水分对柔韧的影响比较大。 with regard to flexibility. Increased water intake is believed to 增加水的摄入可以增进身体放松增加柔韧什么的 contribute to increased mobility, as well as increased total body relaxation. Rather than discuss each of these factors in significant detail as 上面讨论了一些重要的影响因素 Gummerson does, I will attempt to focus on some of the more common factors 下面是一些常见的限制 which limit one's flexibility. According to SynerStretch, the most common factors are: bone structure, muscle mass, excess fatty tissue, and 骨骼结构，肌肉质量，多余的脂肪等 connective tissue (and, of course, physical injury or disability). Depending on the type of joint involved and its present condition (is it 年纪大在骨骼结构这一点上体现的比较多 healthy?), the bone structure of a particular joint places very noticeable limits on flexibility. This is a common way in which age can be a factor limiting flexibility since older joints tend not to be as healthy as 关节不如年轻时那么好用拉 younger ones. Muscle mass can be a factor when the muscle is so heavily developed that it 肌肉太多那么拉伸关节就有阻碍拉，脂肪太多也一样 interferes with the ability to take the adjacent joints through their complete range of motion (for example, large hamstrings limit the ability to fully bend the knees). Excess fatty tissue imposes a similar restriction. The majority of "flexibility" work should involve performing exercises designed to reduce the internal resistance offered by soft connective to accomplish this goal and can be performed by almost anyone, regardless 事在人为，大家从自身出发找到自己的毛病所在努力练习，一定会达到目的 of age or 希望不要以此文作为自己练不好的依据！ gender. ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:15:43 2005) 提到: 发信人: faceoff (broken), 信区: WuShu 标题: 推荐大家一种拉伸关节，增长全身力气的方法发信站: 瀚海星云 (Mon Oct 13 14:27:01 2003) 第一动 1．两脚站立，两臂手心向下向两侧平举，尽量伸展。特别是用肩部向两侧缓缓伸展，一边深呼吸，一边伸，尽可能伸去。到受不了时再松下来。两臂仍平举。两脚用脚尖脚跟转动向两侧同时开步，直到比肩宽一些停住。两脚尖外展成外八形。宽度与自己肩宽相等或稍宽即可。两脚尖朝外成外八字。两腿微曲不可过于下蹲。 2．两臂上举手心向上朝天，上举之手臂和和两腿成一样的角度。成X型。身子由双臂带动向后弯腰，头向后仰看天再看身后。形同伸懒腰。尽量伸展。只到完全不能再伸时再回复原形站立。可反复做多次。所有动作都要气沉丹田腹式呼吸，舌顶上鄂闭口扣齿。第二动 1．由沙地立竿开始，两脚以脚尖和脚跟旋转而成开步，两脚向外成外八字。两膝微曲，两手在小肚前提起内翻手心向上，紧握手成拳，向腰两侧拉到成抱拳。抽紧两肋腹式丹田呼吸。两肩尽力向后拉抻。至不能忍受时再松下来。两手变拳为掌，立掌曲腕，五指向上，掌心向前。 2．由上动开始，两手立掌自腰间缓缓向前推出，五指分开。两臂高与肩平。手心向前。然后两臂向两侧分开，伸直后手心仍向两侧立掌，平直向两边抻拉。尽力抻拉。直至不能忍受再松下来。抽紧两肋气沉丹田腹式呼吸舌顶上颚闭口扣齿。 3．慢慢放下两臂至两腿两侧，翻手变掌，掌心向上，再握拳重复动作。 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:16:10 2005) 提到: （一）体力不支的原因： 1、分析： A、由于跆拳道的技术特点，决定了场上选手必须精神高度集中，且每次运动均要使用爆发力。我们知道折返跑400米绝对比全速跑400米要疲劳得多，那是因为迅间爆发力主要是由快速收缩白肌（IIB型）来供给能量，这种肌肉爆发力最大，但供氧能力最差；而全速跑，主要是由快速收缩红肌（IIA型）来供给能量，这种肌肉爆发力适中，供氧能力较好。我通过TURNING-TICK来做分析：（仅为个人意见，不代表科学意见）第一步提膝：通过蹬脚跟和大腿肌肉扯动大腿抬起，第二步转胯：要求快速转腰，两者运用都是以快速收缩白肌为主（80%或更高），快速收缩红肌为辅（20%或更低）。我们常说的起动速度快不快就决定在这里了。至于第三步弹腿：在惯性作用下需要运用肌肉来供给的能量并不大。至于第四步收腿：主要靠快速收缩红肌来完成。 B、根据我多年观察，通常快速运动一局（3分钟）后，快速收缩白肌就会疲劳（非专业运动员），身体自然会使用快速收缩红肌来替代快速收缩白肌去完成爆发任务，也就是说：下一局比上一局的速度有所减缓。 C、由于在爆发运动过程中，两种肌肉是相互协调着来运动的，它们不会泾渭分明地单独运动，区别只是哪种肌肉供给能量教多而已，所以当快速收缩白肌担任过主要的供能运动而疲劳时，快速收缩红肌也有小部分疲劳现象。从这个理论，我们可以说明，为什么有人一局下来体力不支，我想原因就在于他的快速收缩红肌不比快速收缩白肌要发达多少，于是快速收缩白肌疲劳时，红肌也已接近极限。 2、改善：我的观点是：单纯地提高白肌，意义不打，就算怎样练，白肌的供氧能力依然差劲；而且由于白肌的运用主要是针对起动步骤（就是靠白肌来克服重力和磨擦力），所以它的运用并不贯穿于全场比赛。而红肌能在白肌疲劳时接替其提供爆发力的功能，供氧能力教强，单就全速跑而言，能供氧1-2分钟不等，又由于在场上不可能不停地做动作，于是红肌能应付两局6分钟左右的时间（对非专业而言）。提高红肌的强度与提高白肌的强度是不矛盾的。只是不要单练红肌或单练白肌，如果这样的话很容易练出“死肌”（我理解为：可转化的白肌大部分转化为红肌，从而令脚、膝、肩、肘、腕、腰的起动速度减慢）。要练就两样都练，折返跑、奥林匹克举重、跳绳、正确动作的超等长练习都是很好的训练方法。切忌不停地跑圈，那只会令白肌转变为慢速收缩红肌（I型），也就是常说的“耐力肌” 。（二）三局的战术详解：（因结合了自身的经验，所以不是人人适用。情况不同者勿见怪）从上两届世界跆拳道锦标赛、奥运等比赛中，不难发现绝大多数选手会在第一局采用相对保守的战术，就是说以试敌虚实为主、打防守反击为主。在第二局才开始发力进攻或打出个人风格来。就我个人5年来的教练经验看：第一局：可以理解为试探性质。有一部分选手喜欢在第一局强攻，原因：1、他们寻求气势，想将敌人打朦了。2、他们认为刚上场体力最充裕，精神状态最好，能将技术发挥到极致。在业余比赛中，我们不反对这个战术，事实上在对着某些对手时，我更提倡主动出击，多拿分再守分。但是当两人水平相当时就不这样做了（如两人水平都很高或两人都很低）。对于体力充沛者而言，好的防守反击通常会先拿一分（除非水平有差距，进攻者比反击者强），进攻者通常要借助“补脚”来拿回那失去的一分。但是从消耗的角度而言：进攻比反击要消耗更大体力，而进攻者又打了两次进攻，反击者仅打一次反击，从某种意义上来说，进攻者是在挥霍他充沛的体力，防守者是在保存他充沛的体力。另外，如果不去试探，怎么会知道对方实力是在你之上、之下还是相等呢？如果对方实力是在己之上或相等，那么上述的情况就会出现，也就是说，一开始就的进攻的这种打法，会有2/3机会“赌输 ”。第二局：个人认为最重要。所谓“万事开头难”，进入了真正的关键时刻怎样开好头是最重要的，好的开始也会令心理占优。通过第一局，通常会知道对方的进攻、反击如何，速度怎样和小动作多不多等等。另外，结合自己的体力情况，评估自己的体能能不能应付以下两场。如果体力没问题，对方反击不太好，那么进攻就没问题了。将宝押在第三场也未尝不可，但前提是自己必须认为已经掌握了对方的情况，能预计他在第二场里无太大的进攻性才行。如果对方在第二场发起猛攻，而我方体力不足连续打两场，那么我们依然采用防守，但不再是单纯的防守反击，而是消耗式的防守：比如主动迎前贴身、走侧面等等。原因在于猛攻者会使用连招，反击者总处于不利局面，于是要么能彻底阻挡他的进攻，要么就主动离开他的进攻范围，这样，对方会因为接二连三地不能击中而心浮气燥，脑子里倾向于进攻而少顾防守，为我方进攻创造条件。（我建议各位不妨多看韩国队的比赛，这个主动防守方面确实很好）第三局：个人认为是实行计划或兵行险着的一局。实行计划的是指：对在第二局已经控制好场面的人而言。即使双方比分相等，或是咬的很紧，但是由于我方已经掌握对方的打法，并且在第二场消耗了对方体力，于是我们还要继续主动下去。主动并不是说就要进攻，相反如果对方反击得更好的话，我方不妨打反击，让他来进攻。反击也不是一次反击，是连续的反击，如反击之后对方继续出招，我方就要相机再反击了。另外如果反击得手造成对方进攻停顿或混乱，这时就考验我方的由反击转进攻的能力了。如果大家反击水平相当，进攻能力相当，体能相当的话，主动者更有利。客观原因：1、主动者在同分时更容易被判为获胜。2、跆拳道规则偏向进攻，防守者通常比进攻者容易拿到 “警告”。3、单就人体运动的物理而言，向前的速度要快于向后或向侧，技术的运用也教流畅。主观原因：1、进攻者心理占优，但是我个人总结一点，很多业余选手会因为进攻不能击中而对自己产生怀疑，其实是以为他们进攻的时候放不开，怕反击而已。所以所谓的心理占优是指不畏反击而全力出击之意。2、一个连续不断的进攻能较容易击破一个连续不断的防守，进攻者已起动，防守者刚起动，扣除距离差距，第一脚双方打平，甚至进攻者不占优，但第二脚开始，进攻者会因为方向便利和易于发力等占据优势，第三脚更是占压倒性优势。（三）、训练方法 1、通过理解第（一）节所讲的原理，进行相应的素质训练。 2、技术上必须注意协调，很多学员疲劳并不是表现为全身疲劳，而是局部肢、体的疲劳，其实原因是因为动作不好，一个协调的技术动作是靠全身肌肉协调地运动的，久而久之，正确的动作能促使身体各部分肌肉按照技术动作的要求来相应增强，如：脚肌肉的增强会大过手肌肉的增强。腰肌的强度会大于背肌等，但是如果在场上使用动作不正确，（如因心理紧张而技术变形），一些平常较弱的肌肉会相应负担更大的供能任务，结果容易产生局部疲劳。 3、在攻防练习中，注意防守与进攻间的转换，还有主动防守的练习等。加强条件反射。 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:16:38 2005) 提到: （一）腹部： 1。仰卧起坐 [注意：后倒时速度放到最慢，腹部收紧，背部尽量挺直] 2。仰卧收腹举腿[注意：双腿举到最高时停2-4秒，也可画圆起腿但速度要快] 3。元宝收腹[注意：用双肩贴蜷曲的膝关节，两头要同时发力同时还原] 4。两头起[注意：可直膝也可屈膝] 5。仰卧双腿绕环[注意：开始速度不要太快，合腿时两腿要尽量并拢] （二）腿部： 1。负重深蹲[象单琳那天背MM一样。XIXI：） ] 2。蛙跳 [不多说了] 3。负重提锺[注意：是练习小腿肌，跳时膝关节不要弯曲] 4。壶铃蹲跳[也可用哑铃或杠铃片代替] 5。单（双）足跳[可加重物训练] 6。仰卧左右分并腿[注意：两膝伸直，不要弯曲] 7。跳绳[单腿连跳；双腿连跳，可加沙袋] 8。腿部负沙袋或橡皮条进行技术动作练习。 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:17:14 2005) 提到: 身体平衡性的练习 by lychen 我们道馆的实战练习中鲜有使用旋转动作的，主要和身体平衡性有关。另外有些腿法特别要求平衡性，比如旋风踢。今天晚上训练的时候，我和几个道友研究了一下平衡性的问题，回来后我也在其他的论坛上搜索了一下。我发现被提及最多的训练方法是：原地360度旋跳。我试了一下才发现自己的平衡性有多差。另外相关的训练有控腿和柔韧性训练。控腿因需要单腿独立对练习平衡也有一定的作用。柔韧性是一切动作的基础，腿抬不起来，稳如磐石又有何用 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Thu Jan 13 19:17:44 2005) 提到: 韧带练法（转帖）运动要能够提升能力并避免伤害，热身与拉筋就好像武侠小说里面的基础内功一样，必须是持之以恒而扎实的；但是，许多人只知其一，不知其二，或掌握不到要领；未蒙其利，反受其害；因此，为了拉筋可以得到最大的利益并确保安全，以下的原则是必须遵守的︰ 1.在拉筋之前必须先热身；比如说，利用小跑步使体温增加，使肌肉与肌腱处在备战的状态，如此拉筋的成效会提高，也可以减少不当拉筋反而受伤的机会。 2.在拉筋之时不要暂停呼吸；应该很缓慢及深深地呼吸；暂停呼吸，屏气凝神，会使负氧债增加，动作不协调，拉筋受伤的机会提高。 3.在运动之前及之后都要拉筋；一般人只记得运动之前要拉筋；而运动后一身疲倦，便连动都不想动；其实运动之后，虽然肌肉酸痛，可是仍然须再缓和地作一次拉筋，如此可使肌肉纤维重新调理，恢复疲劳的速度加快，下一次运动时肌肉的条件也会更好。 4.拉筋的动作要缓慢而温和，千万不可猛压或急压。拉筋的目地，是在利用肌肉肌腱的弹性及延伸，刺激肌肉梭神经及肌腱感受小体的神经讯息，而逐渐地增加伸展的潜力及忍受力。无论是律动式或固定式(连续30秒以上)，只要是缓和的，都有成效；最忌讳平常拉压不到的筋，为求速成而猛烈地急压，或别人施加外力帮忙；只要用力不当，都会反而造成伤害。 5.替换拉筋的肌肉群；对同一个动作，可能有许多肌肉共同组成相同功能的群体，协同地完成动作；但是这些肌肉，因为解剖位置的不同，可能需要靠不同地拉筋动作，才能一一地伸展到；除了协同肌，方向作用相反的撷抗肌也必须对等的拉筋；如果协同肌有拉筋的漏网之鱼，在某一些极限动作便可能登顶不能而受伤；如果撷抗肌没有一些伸展，则在强烈收缩时失去平衡，也会使之受伤。 6.拉筋的程度是要到感觉有点"张力"或"酸"，但绝对不能到"痛"的程度。有"张力感"或" 酸 "，是肌肉感觉神经元正确地反应出拉筋的成效；但拉筋到"痛"的感觉，滨临受伤的程度便十分接近了。成功的热身拉筋，是畅快运动的推进器，也是避免受伤的防护罩；每一个人，必须把握以上的原则，并建立个人最适合的例行步骤，便之成为习惯；这好像是开车绑安全带一样，不是为了上高速公路才想起，也不是怕警察开罚单才要做；而是为了自己的安全，一上车便绑安全带，想运动便热身拉筋；关键都在一念之间的不存侥幸，并享受其中的乐趣；如此，快乐与安全，皆在其中矣。 ☆─────────────────────────────────────☆ lazyred (黑袍客) 于 (Thu Jan 13 20:19:04 2005) 提到: 英...............英文。。。。。。。。。 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Fri Jan 14 13:38:14 2005) 提到: 哈哈考大家水平了哈 ☆─────────────────────────────────────☆ fluorescence (jjz) 于 (Fri Jan 14 13:39:44 2005) 提到: 对镜练习对镜练习是自我模仿练习的一种.通过个人的对镜练习,可以正确地掌握基本动作,体会各种功防动作的路线、方向、力点。同时，通过镜子的反馈，可以及时纠正错误，建立良好的动作概念，并不断强化、形成正确的动力定型。 “喂”靶练习喂靶练习是同伴或教练员持手靶或脚靶不断变化方向和位置，要求练习者迅速反应，进行击打的一种练习方法，通过喂靶练习可以有效地提高练习者的反应速度、应变能力和攻防动作的准确性，熟练掌握在各种情况下的击打动作。喂靶练习时，同伴或教练员递靶要遵循由慢到快、由简到繁、由易到难的原则，不断提高难度。沙袋练习沙袋练习是跆拳道练习的一种重要方法，也是提高腿法击打力量和速度的有效手段。因此，跆拳道选手要花费很多时间进行击打沙袋的练习。沙袋练习的最大好处是，练习者可以自由地充分发挥身体的全部力量去击打目标，体验和目标接触瞬间的肌肉感觉。通过沙袋的练习不公可以提高击打的速度和力量，而且可以提高承受能力、距离感和准确性等到各种必要的素质。沙袋的重量要因人而异，以充分发挥技术为原则。通常成年初学者，使用20千克的沙袋或再轻些的沙袋。一个体重60千克的选手使用25千克的沙袋更合适。沙袋的高度要适宜，过高或过低都不利于技术的发挥，而且可能会产生错误的姿势。进行沙袋练习时，沙袋可以是静止的，也可以是摆动的。静止的沙袋适合初学者练习，初学者因动作尚未定型，而面对静止的目标，可以有时间思考如何发力击打，以及击打的路线、方向和力点等到，这样有助于提高动作的质量。摆动的沙袋一般适合已牢固掌握动作，需进一步提高功力的高水平选手，因沙袋大幅摆动会产生很大的势能，在击打时，身体要承受很大的撞击打的时机。如果使用不当，容易损伤。沙袋练习的范围很广，各种手法和腿法都可以进行练习。下面以侧踹腿为例，介绍踢击沙袋的具体方法：推动沙袋前摆，做好准备姿势。当沙袋回摆时，左脚支撑，右脚屈膝上提。在沙袋即将摆至垂直时，左脚前掌碾转，身体随之左转，拧腰转髋，右脚迅速侧踹，用脚跟踹击沙袋的中部。恢复准备姿势。要点：踹击要有穿透力，使向前摆动的沙袋后摆。以支撑腿站稳，保持踹击过程中的身体平衡。攻守练习攻守练习是两人一组，运用各种进攻和防守技术进行的格斗练习。这种练习，是进入实战练习前的必要阶段。通过攻守练习可以熟练掌握各种进攻和防守动作在不同情况下的运用，提高击打的时机、准确性，获得更丰富的经验，为实战做技术、战术及心理状态的准备。相互的攻守练习时，因双方不戴护具，所以要求练习者特别注意击打的力量和部位，以免发生伤害事故。练习的时间可以按照比赛规定的时间进行，也可以超时练习，增加局数。实战练习实战练习是跆拳道训练的最后阶段，是双方穿戴护具，按正式比赛的规定和要求进行曲练习。由于实战是在紧张、激烈和瞬息万变的情况下进行的，故可有效地提高运用技术战术的能力，增强自信心，丰富临场比赛的经验。实战练习也是检验练习者技术水平的最有效的手段。

[合集] 身体素质的训练