M**********e
发帖数: 4237 | 1 昨天跟800米跑1‘50的聊了一下中长跑和短跑区别。如果肌肉太粗那么瞬间爆发力大，
肌肉里能量很短时间就会耗完。足球需要跑90分钟，如果几下爆发就歇菜，那后面就没
法踢了。这样看来这个一场比赛跑多少公里没有太大意义，如果不作最高速冲刺，消耗
的能量不会太多。
每个球员都有自己的技术和体能特点，重点应该是如何形成自己的奔跑节奏，以达到体
力效率最大化才是最重要的。 | z****e
发帖数: 3810 | 2 所以前锋需要爆发力好的，爆发几次成功搞进一个球就够了，大部分时间打打酱油就好
了，这已经就属于牛逼前锋了。所以以前说97十强赛的时候753每天10公里把郝董跑废
了也有一腚道理
【在 M**********e 的大作中提到】
: 昨天跟800米跑1‘50的聊了一下中长跑和短跑区别。如果肌肉太粗那么瞬间爆发力大，
: 肌肉里能量很短时间就会耗完。足球需要跑90分钟，如果几下爆发就歇菜，那后面就没
: 法踢了。这样看来这个一场比赛跑多少公里没有太大意义，如果不作最高速冲刺，消耗
: 的能量不会太多。
: 每个球员都有自己的技术和体能特点，重点应该是如何形成自己的奔跑节奏，以达到体
: 力效率最大化才是最重要的。
| M**********e
发帖数: 4237 | 3 753这个每天10公里确实不是很科学。
怪不得当年巴西球员听到中国搞12分钟跑都觉得不可思议。
欧洲五大联赛俱乐部有没有每天搞10公里这个训练方法呢？
【在 z****e 的大作中提到】
: 所以前锋需要爆发力好的，爆发几次成功搞进一个球就够了，大部分时间打打酱油就好
: 了，这已经就属于牛逼前锋了。所以以前说97十强赛的时候753每天10公里把郝董跑废
: 了也有一腚道理
| z****e
发帖数: 3810 | 4 其实真的不在于10公里还是5公里，我觉得还是强度的问题，记得有篇文章说中国一些
职业队的训练，是一天三练，早上清早起来跑步，上午下午又两堂训练课，一天到晚估
计真跟我们工薪族一样了要8个小时，而相比很多欧洲强队一天就一堂训练课，但强度
很大。。。其实最重要的是联赛水平高强度高，队员长期在高强度的比赛中习惯了这种
强度，所以不存在什么体力对抗问题。就跟你长期踢城市联赛，适应了那种节奏，再去
踢pickup是不是觉得太轻松了
【在 M**********e 的大作中提到】
: 753这个每天10公里确实不是很科学。
: 怪不得当年巴西球员听到中国搞12分钟跑都觉得不可思议。
: 欧洲五大联赛俱乐部有没有每天搞10公里这个训练方法呢？
| e*******e
发帖数: 9616 | 5 呼吸的pattern也很重要，肌肉大，的确容易疲劳
http://www.livestrong.com/article/361769-how-to-breathe-properl
How to Breathe Properly While Running & Playing Soccer
Last Updated: Feb 12, 2014 | By Van Thompson
How to Breathe Properly While Running & Playing Soccer
Focusing on your breathing when you run or play sports requires some effort.
Photo Credit Pixland/Pixland/Getty Images
Breathing is automatic, but physical stress can overwhelm your body, causing
you to adopt unhealthy breathing patterns. Particularly when you run, you
may end up hyperventilating, holding your breath for long intervals or
breathing at an erratic rate. This can cause rapid muscle fatigue,
especially if your muscles are already in overdrive kicking a soccer ball.
Proper Inhalation and Exhalation
When you exercise, your body produces more carbon dioxide, so it's important
to exhale this carbon dioxide to keep the oxygen balance in your body at
healthy levels. Consequently, your exhalations should be about as long as
your inhalations. One method is to count your breaths, but this can be
distracting when you're playing sports. Instead, try breathing out slowly
and steadily rather than quickly blowing out all your air.
Coordinating Your Movements
Another excellent way to ensure you're breathing properly is to coordinate
your breaths with your movements to find the right inhalation-to-exhalation
ratio. Try taking a breath in every time you take two steps, then exhaling
it for two steps. As you build aerobic endurance, you'll be able to take
longer breaths, so graduate to three, then four steps that last for the
length of your breaths. When you exert effort, such as when you're kicking a
ball, exhale.
You Might Also Like
The Best Exercises for… Can Certain Foods Help… What Causes Lower Left…
Sports Breathing… How to Build Leg Stamina How to Do Cool Soccer… How to
Lace Soccer Shoes How Do Soccer Cleats Fit? How to Improve Oxygen… How to
Get Ready for… How to Get in Shape Fast… How to Get Big Soccer… Soccer-
Specific Aerobic… How Does Soccer Affect… Breathing Exercises to… How to
Make Your Legs…
Stomach Breathing
You'll gain better access to oxygen if you take deep breaths through your
diaphragm. Instead of allowing your chest to expand, your stomach should
expand with each inhalation. This encourages slow, deliberate breathing and
can prevent hyperventilation. When you exhale, contract your stomach muscles
to push the air out.
Mouth Versus Nose
You can take in more air through your mouth, so if you feel like you're
struggling to get enough oxygen, open your mouth and inhale this way. Exhale
through your nose. Doing so can also help to slightly slow down the rate of
your exhalations, making it easier to breathe slowly and deliberately.
Tips
Leagues may require mouthguards for soccer. Off-the-shelf mouthguards may
interfere with your breathing. A custom-fit mouthguard obtained from a
dentist may work better to permit you to breathe during periods of heavy
exertion. |
|
