Sports tide people are playing!Field functional training helps you shine in the audience

Which exercise is the hottest recently?

That must be "flying disk"!

From campus playground to urban park green space

Can always see a group of people

It's fun to play around the flying plate

Today, small body brings flying disk functional training

Help you improve you

The level of physical fitness when playing flying disks

Let you have a better performance on the court

At the same time during the high -intensity running and jumping process

It can also prevent exercise damage

Let's practice together!

Decomposition

1. Wiring around 5 laps around and back

Action goal: Let the fragile wrist joint gradually move and improve flexibility.

Action focus: Select the right strength and complete at a constant speed.

2. Runners stretch the left and right legs 3 times each

Action target: dynamically stretch, improve the flexibility of the hip joint and thoracic spine in the lower limbs, and prevent the leg strain in the running jump.

The focus of action: the bow step is large, the hip sinks, the back knees straight, and the thoracic vertebra is fully rotated.

3. Eight sideways 8 times

Action goal: Power training improves the stability of the buttocks and endurance, and the stability of the body on the forehead. It is also helpful to the rehabilitation of the knee.

The focus of action: 1.5-2 times the shoulder width of the legs, the knees are aligned with the toes, the core is straight and the back is straight, squatting to the hips and knees flat, and the hips and legs stand straight.

4. Each of the prone dwelling rotation 8 times

Action target: strength training, enhancement of core and upper limbs, and the coordination of the body to help throw more powerful and accurate flying disks.

The focus of action: the body's flat plate, the core is tight, complete a standard push -ups, push the body at the same time, the movement is smooth and exhaled.

5. Small steps run around for 30 seconds

Action target: agile and cardiopulmonary training, help us switch direction quickly in running jumping, prevent landing injuries, and improve cardiopulmonary endurance.

The focus of action: the preparation posture begins, the core is tight, the toes are on the ground, and the fastest frequency is completed.

What is a flying disk sports?

The "Flying Disk" movement is a exercise without physical contact. The competition is divided into two teams, with a total of 14 people participating, using flying disks to pass as competitive content. The teammates performed a flying disk on the court and successfully caught the flying tray in the score. It integrates the characteristics of basketball, football, and rugby, coupled with the characteristics of the flying tray, integrates jumping, transferring, and passing, until the final score of the formation, is a interesting and easy -to -use sports. miss!

I believe everyone will practice with all the way

I will also be as breathful as the small body, right?

In fact, the income of this set of training

Not only limited to the flying plate project

For basketball, football

This type requires a lot of running projects

It will also be very helpful

The frequency of 3-4 times a week is the best

Move with Xiaodi!

Figure: Xinhua News Agency

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