武术培训前的身体准备

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　　身体准备

　　不需要担心有一个基本的水平或健身到达盛京山时,我们花时间到位为我们的学生每个人都合适的物理基础。也没有必要担心你的年龄,我们训练孩子和祖父母一样。要记住的重要一点是,一切都会相对于自己的能力,我们的目标是鼓励你挑战,重新定义他们根据你如何看待健康。

　　也就是说,我们鼓励那些希望做最进展期间在我们学校遵循下面的建议关于光身体准备:

　　1。在有氧条件:

　　这仅仅是说开始做一些轻松的运动,任何你最感兴趣的,心脏泵是理想的。无论是在公园里跑步,游泳30分钟甚至一个完整的篮球游戏,任何运动也比没有运动。

　　2。开始的灵活性训练:

　　伸展运动是一个被低估的组件在西方现代培训;然而,在中国这是不可分割的一部分,任何形式的运动。伸展运动,或者说灵活性,指的是运动的范围,或关节以及肌肉的长度,穿过我们的关节。我们鼓励您研究静态PNF,虽然和动态拉伸,试着把它融入你目前可能做任何训练。我们建议每天20 - 30分钟。

　　3。肌肉耐力:

　　肌肉耐力是给定的肌肉组织的能力来维持重复收缩对抵抗一段时间。它是中国武术的一个关键feauture 'strength和姿态训练,锻炼肌肉和身体耐力。

　　因此我们鼓励您开始将这种类型的训练融入到你的日常生活。最好的和最可转让的运动是“墙坐”,因为它是几乎相同的中国“马的立场”。

　　一开始的目标是保持这个姿态手臂伸出在你面前1分钟。逐步构建它直到你满意你的时间和形式。

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　　There's no need to worry about having a base level of skill or fitness when arriving at Shengjing Shan, we take the time to put in place the proper physical foundations for everyone of our students. Nor is there a need to worry about your age; we’ve trained kids and grandparents alike. The important thing to remember is that everything will be relative to your own abilities, our goal is to encourage you to challenge and redefine them according to how you see fit.

　　That being said, we do encourage those wishing to make the most progress during their stay at our school to follow the advice below regarding light physical preparation:

　　1.Work on Aerobic Conditioning:

　　This is simply to say start doing some light exercise; anything which particularly interests you and gets the heart pumping is ideal. Whether it be a run in the park, swimming for 30 minutes or even a full game of basketball, any exercise is better than no exercise.

　　2.Start Flexibility Training:

　　Stretching is a much underrated component of modern training in the West; however, here in China it is an integral part of any form of exercise. Stretching, or rather flexibility, refers to the range of motion in, or of joints, as well as the length of the muscles which cross our joints. We encourage you to research Static, PNF, and Dynamic stretching and try to incorporate it into any training you might currently be doing. We advise 20-30 minutes per day.

　　3.Muscular Endurance：

　　Muscular endurance is the ability of a given muscle group to sustain repeated contractions against resistance over an extended period of time. It is a key feauture of Chinese martial arts’strength and stance training, exercising both muscular and physical endurance.

　　Therefore we encourage you to begin integrating this type of training into your daily routine. The best and most transferable exercise is the “Wall Sit”, as it is almost identical to the Chinese “Horse Stance”.

　　In the beginning aim to hold this stance with your arms held out in front of you for 1 minute. Gradually build it up until you are satisfied with your time and your form.

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