专业体操基本训练内容
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01:12查看AI文稿AI文稿yes many everybody for the fucking party faces slowing in the dark la la la la la la la la la who la la la la la la la la la who la la la who？
911Triple体操
01:27查看AI文稿AI文稿体操小姑娘的素质训练之腹肌片伸出肌腿这个动作需要腹肌有一定基础的哦，脸部肌腿这个动作和刚刚那个一样，需要具备一些柔韧才可以做的更标准， 速度越快，腹肌爆发力越好。进阶板仰卧起坐，这个除了需要腹肌的力量外，还需要扩肌、磨张肌和骨质肌。这类腹肌的训练方法是一个整合的训练方式。 仰卧起坐，这种自己独立完成的仰卧起坐可以增加腹肌的控制能力，如果不需要爆发力的话，可以做的越慢越好。 左右掰腿练习腹肌的控制能力以及侧肌的能力，还需要胸小肌的收缩力量 身垂直的标准动作。别看我们都才十几岁，我们是所有运动项目里面核心最好的，这些都是我们的日常最基本的一些腹肌练习，我们的腹肌可都是隔着衣服都能看见八块哦，腹肌的能力。
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00:58查看AI文稿AI文稿体操运动员的训练之体能练习跳转一百八十度， 平板支撑侧抬腿， 原地跳步组合 车画布 跳倒立。 需提供镜子训练，完美下课。
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01:14查看AI文稿AI文稿艺术体操健将教你压脚背了，你这脚背也太硬了，我给你压压。 嗯，因为教练身体不太好，所以我今天要教大家怎么自己来压脚背。第一步我们先把膝盖搭在垫子上，把膝盖垫高，将球放到脚后跟上面，全身的力量做到球上。 注意将脚后跟并紧，用脚背感受身体的重量。姿态固定在十分钟左右。这种方法适用于脚背基础交叉的运动员。轻点扶板杆，你练的是脚背。 第二种脚背的训练方法，将双脚前后站，将后脚压于前脚脚跟，把整个大脚背往前顶，注意双脚的外开。姿态固定在五分钟左右。 这种方法更适用于有一定脚背基础的运动员。
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03:45查看AI文稿AI文稿木马二练习示范作业大家好，我是周蒋，今天给大家讲解木马二练习示范作业。木马二练习的教学目标，通过训练使队员理解体操中木马动作，要提高队员自身的身体素质，培养他的勇气和毅力， 提高队员在国障碍各种能力，同时为加强实战化训练打下良好基础。 第二步，教学方法第一个动作，手撑膀，分腿站膀，这是我们步伐二零一九中的分腿晨练和步伐当中的最重要的区别之一，大家来看一下。 站好，我们可以小心手尖，再有钱再用脚后跟跟前站好，脚尖站好，后跟站好，用两种站马的方式让队员起飞或雾化发光的制作流程，消除他的治愈障碍。 这是第二步，起跳，一步起跳撑马摆腿练习我们从起跳到撑马的动作连贯性。 第二是为了让队员熟练起跳称码的第一动作要领，让他熟悉整个流程，破除他的心理障碍，以免他造成起跳，不过 不提升过高，冲肩带动，大家一定要仔细观看。 这是第三步，分腿 分腿展腹，主动落地，这个可以练习我们队员的在空中是空杆的落地感觉和在空中展腹的动作标准， 请大家一定要按照动作要领头部去练习。针对木马二练琴一犯错误，我们给出了以下几首纠正动作的方法，下面跟着周教来看一下。第一个 撑地撑腿跳， 再干一杯。 第二个针对起跳摆腿不够，我们可以做这个动作套马翘腿。 第三个针对空中打出动作，我们可以做原机的模仿。 木马二年级示范作业教学总结，教练员应当为队员做好标准动作演示，时刻提醒队员在训练时的动作要做好保护措施，由简到难，让队员体会动作， 消除队员的处理障碍。同时在保护时不断给予队员鼓励，提高他的勇气，鼓励队员大胆往前，做好动作贯彻练习。
04:33查看AI文稿AI文稿双杠一练习示范作业，干货满满 风浪一练习撕烂作业教学方法，第一个基础依然，大家过来看一下 第二个杠杠第三种移动练习跟我来看 增加队员， 他可以增加我们的专项 支撑弹力带，弹力弹力带， 如果不改变可以 最后一个，当我们打到了， 在互动时可以选用呼吸五十五二十，我在训练时一定要核心收紧，垂直下方去找到肘关节与肩关节以及手腕的经验，绝对发展 快起快唱好找出这个感觉。每一次的课程想要知道的同学们可以私信我，告诉大家这两个全部实践，从那练习示范就可以让我们的教育观点，第一个 向上伸杠，颈部脊柱造成整体动力进入此生的发力感偏移，造成生不可待， 大家一定啊， 五秒，十秒，二十秒到三十分钟加三秒。第二个测评态度就是在做区别展示的线前后摆动，进入摆动力量去完成，这样在我们考核过程当中，前后十五公分的人， 但是有违规的一个都不能够上热，所以最近一定要出现，一定要 当出现力量的课程， 通过手指可以在教学方法当中的负重以及负重以及支撑基础练习来调整他的核心能力。接下一个俯身练习和配合， 增加我们的背部肌群和金甲肌的肌群的力量，增加我们的肌肉控制能力，帮助在练习当中解决生困难放不下去的工作。同党的练习示范作业教学，利用一对一训练方式，及时检查纠正训练当中存在 问题，受训者掌握正确的，共同采取对比纠正，分解纠正，帮助受训者具体分析在哪、如何克服等训练方式来培育受训者。 教练员应当做好教学的合作，让队员做好训练前，今天的课程就到这里给大家。
04:34查看AI文稿AI文稿下蹲，左右压脚踝，手脚爬行，激活核心。 做三个杯。起俯卧撑，推起弓步压腿， 那 肩和腿部后侧肘触地。俯卧撑。 养成拉肩， 多压压腿。 哎出来 腿部后侧也压抑啊。最后拉一组肩部。 今天的技巧练习前手翻街，前空翻 空翻。练完接下来是力量训练。 哎呀。
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03:30查看AI文稿AI文稿全都有，稍息，立正，向右看齐，向前看。报数，一二三，四五六七八，向左转， 向右转，向后转，向后转。 从右至左，一至二，报数，一二一二一二一二，向右转。成二。路动队走，向左转，成一列部队走， 原地踏步走，一二一，齐步走，一二一，立定，向后转。 跑步走，肩膀肩，立定，向后转，向右看齐， 向前看。齐步走，一二一，向左转，走，一二一，向后转，走，一二一，向右转，走， 一二一，立定，向后转，向右看齐，向前看。
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10:35查看AI文稿AI文稿do i need to explain that gymnasts have super strong core i don't think so， but how do they achieve it in this video i'm going to show you a typical gymnast core workout that anyone can do i'm sure when you see the six speck of gymnasts or the skills they can do the question pops up in your mind how did they get to this level well， they also started somewhere that's for sure and today i'm gonna show you a super effective core workout with the exercises that gymnast do there is no need to overcomplicate this you don't need hundreds of exercises to be strong and treated core may be surprising， but the following exercises are as simple as effective it's true that sometimes it's hard to even understand what gymnast do during their routines but when it comes to strength training the story is really simple they use what works and what is the most effective they do strength training in accordance with the purpose i've already mentioned in one of my previous videos that gymnasts are focusing on two types of course threats the extended body position and the cooperation with this video i'm starting a series of workouts first， we'll focus mainly on the extended body position and we'll do beginner intermediate and advanced workouts then we'll do the same with the compression strength i will post the following videos in every four weeks， and will do the same with the compression workouts from the date of the first upload if you follow these workouts and do them for at least four weeks each you will always find the next one on the channel and you can build a decent course ranked as gymnast do focusing on the two areas i've mentioned with that being said let's see a quick overview of the first beginner workout straight to the point we'll do four exercises strengthening the trunk from all directions the first exercise is the hollow body position here the key points are the following lay on your back and get into the hollow body position from tuck do posterior pellet tilt press down your lower back to the ground round your upper back slightly the point is that your scalpulas should not touch the ground your head should be in line with your upper body don't push it forward raise your arms next to your ears and keep your legs straight and closed if you can't maintain the full hollow body position， you can bend your legs until you can press down your lower back and you can keep your hands up or next to your body we will hold this exercise for 60 seconds which i know sounds crazy but this is only the end goal so you can build it up gradually during the four or four plus week period in the beginning you just hold it until you can and then rest until the end of the exercise the second exercise is the superman the key points here are the following lay on your front with your arms up and close legs from here elevate your legs slightly over the ground and raise your arms next to your ears with locked elbows important note over extension is not the goal here do not overextend your lower back just elevate your leg slightly raise your arms up and you will feel the tension in your body in the posterior chain you will feel the deep back muscles glutes etc you don't need to overdo it if it helps you can do it on a chair and just keep your body straight parallel to the ground the goal with this exercise is also 60 seconds， which you can build up gradually and stop earlier in the beginning as i said before the third exercise is the side hollow body poses for this lay on your side and make sure that your body is in australia great line keep one of your arms in front of your body supporting on the ground and do the same with the other one next to your ear from here do control poses focusing on your obliques elevating your upper body and legs same as you would do it in a hollow body position but this time to the side strive for maximal contraction and controlled reps the goal here is to do 30 reps you can do less in the beginning then rest and build it up gradually time to time as you progress the fourth and last exercise is the tack rotations lay on your back and place your arms next to your body tuck your legs in and keep 90 degrees in your hips and knees from here do rotations in the biggest possible range of motion with keeping your upper back on the ground the goal here is to do 15 reps to each direction which you can build up gradually as well， if you need these will the exercise of the circuit that you can follow along in a bit we won't resb between the exercises since we will work on another area after each other so if you're ready let jump right into it all right this will be one round i recommend to do two to four more rounds depending on your training level between the rounds you can do one and a half to two minute rests the goal of the total sets in order to start the next level would be three sets with the holding times and reps you see in this video don't forget the times and reps you see in this video or the end goals if in the beginning you can only do 15 seconds hold or whatever it's not a problem you can build them up gradually as you progress just keep doing it at least three times a week for at least four weeks then you'll be ready for the next level here is an example how you can build up the times and reps in a four week period thank you so much for watching i hope you found this video helpful if you did so please like share and rather comment what do you want to see in the next video subscribe if you haven't already and click on the bell for more and see you next week in the next video。
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01:51查看AI文稿AI文稿双杠二练习的动作教学和辅助训练。大家好，我是周教练，今天给大家讲解双杠二练习的动作教学和辅助训练，帮助大家在学习和突破当中有一定的进步啊。那首先第一个，我们二练习最重要的是要增加我们手腕、肘关节、肩关节的 承受度，那我们在发力点的时候，在垂直面，就是在杠杠地面之间的垂直面， 一定要把这个关键点找到。很多同学是要么就是过早过早发力，要么就是过晚的发力，一定要找到垂直面的发力，用杠体来去做撑杠，拔杠等等，破败一次一样，一定是要做到垂直面。 好好，下面给大家看几个辅助训练动作。 三 啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊。 每个动作都要去早睡前转用钢琴去除， 好在这个季 我们再去做负重举例，负重加支撑的结合才能让你轻松破百。今天的课程就到这里，请多多关注，再见！
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