"Raise your hands straight, form a lunge with the opposite leg forward, pay attention to keep your body balanced during the movement, do not collapse your lower back, and look ahead with your eyes."

In the indoor training venue of Haixi Provincial Sports School, Ye Qin is kneeling on a yoga mat, holding a dumbbell with one hand, and is training according to Nie Fangping's rhythm.

The indoor training hall is quite wide, with a length of 70 or 80 meters and a width of 30 or 40 meters. On the right side of the training hall, there is a four-lane indoor plastic track, and on the other side, you can visit a variety of training equipment, such as dumbbells, barbells, treadmills, exercise bikes, rowing machines, stair machines, calf curls, hammer pullers, calf raisers, shoulder press machines, butterfly machines, etc., and so on.

The kneeling grab lunge is a fitness movement that mainly trains the hips and legs, while also improving core strength.

With Nie Fangping's voice, Ye Qin began to repeat the action of holding dumbbells with one hand, from kneeling to lunges, ten times in each set, and continued after completing a set of hand and leg changes.

Xie Yanghong stood beside him, watching Nie Fangping guide Ye Qin's training, and frowned slightly.

Since Nie Fangping started taking Ye Qin to do strength training indoors a week ago, he has been observing, in fact, most of the training methods are similar to what everyone knows, but after watching it for two days, he still has some doubts in his heart.

"Coach Nie, this intensity is a little lower, isn't it?"

Xie Yanghong pointed to Ye Qin's training dumbbells, "This is two kilograms, sprinting requires explosive power, Ye Qin obviously needs to strengthen his strength now, and he needs to train muscles with a large weight, like this exercise, it doesn't seem to be very meaningful, and the growth of muscle strength is not so obvious." ”

"It's okay, take your time, it's good, I think Ye Qin can go far."

Nie Fangping replied with a smile, his expression was calm, and he didn't seem to be offended by Xie Yanghong's sudden interjection.

In a sense, what Xie Yanghong said is not right, Ye Qin is too thin now, muscle strength, and explosive power are not enough at all, and the rhythm will be slowed down at the beginning of the start.

In the strength training that Nie Fangping gave Ye Qin, there were no particularly heavy training items, including equipment training such as clean and jerk and squats, which were lighter than many fitness enthusiasts.

On the one hand, Ye Chin's current muscle strength is insufficient, and the other is that Ye Chin's body still has room to grow. Although strength training is carried out, for Ye Chin's strength training, the linkage training method is adopted.

Ye Qin is lacking in muscle strength, but he did not think about deliberately strengthening it in order to grow muscles and look good, but for long-term training for core strength and linkage body movements.

This is certainly a relatively long process, and you may not even see much of Yechin's muscle changes during this time, but it is much more beneficial for improving muscle mass and long-term career growth.

When he was in Xiushui No. 2 Middle School, although some equipment was added, there was still a lot of missing, and Nie Fangping was mainly thinking about using a training method without equipment.

Now that he has the conditions, Nie Fangping is mainly thinking of correcting some action postures and exercising the original lack of detail through the assistance of instruments.

For example, in the men's 200-meter final of the Yeqin World Junior Championships, his calf was scratched by spikes, which is due to the lack of standard running movements. Although it is said that in the sprint event, many times you can fight for explosiveness and speed, and just run with your head bored. As long as you run fast, no matter how ugly the action is, no one will say anything, but will really want to imitate it.

But in many cases, the final results come from this little bit of detail work. Ye Qin's professional training is not long now, and there are some things he hopes to be able to slow down and step by step!

What Xie Yanghong said is also that Nie Fangping is worried about the situation that Ye Qin will face after entering the professional team now, Ye Qin's talent is in place, but the basic training is not solid, and it is inevitable that he will be pulled out by others if he directly enters the sports system.

On the contrary, the current high school environment is relatively relaxed, and there is no pressure on Ye Qin to urgently need what kind of results, what competitions to participate in, and what rankings to take, and can slowly improve the details little by little.

In order to participate in the World Junior Championships this year, Ye Qin was suddenly given intense strength training, and Nie Fangping thought about it later, it was a little inappropriate, although because of the restrictions of the conditions, and Ye Qin had to attend classes, etc., it was not a particularly large intensity, but in fact, it should be more slow.

Training, cultivating a qualified athlete, is not an overnight thing, but a long process! Ye Qin's performance has improved rapidly this year, but he does not dare to be blinded by this phenomenon.

"Farther away?!"

After hearing Nie Fangping's answer, Xie Yanghong didn't continue to speak, after all, this is a gap in coaching philosophy, and Ye Qin is not an athlete he brings, and occasionally opening his mouth is a little out of bounds.

But he is a professional coach in the end, listening to this, and then looking at Ye Qin's training, he slowly tasted some flavor.

After Ye Qin came to the sports school, he did not start training immediately the next day, but he and Nie Fangping took Ye Qin to the Municipal Bone Age Testing Research Institute for a physical examination.

He has read the analysis report, which contains a bone age test, Ye Qin's current height is 1.77 meters, and it is written that he can probably grow to about 1.8 meters.

The technology of bone age testing has been used in the field of sports for twenty or thirty years, and the subordinate sports school athlete Miao Zi wants to become an athlete of the professional team of the city team and the provincial team, and must pass the training to the level. The first level is the coach, the coach screens out the athletes with good sports skills, and the second level is to go to the bone age testing research institute for physical examination, the most important test item is to measure the bone age and predict the lifetime height of the athlete.

For athletes, this is an important value. Especially some special sports, such as basketball and volleyball, which require high height, are the top priority.

Sprinters will be relatively open, and there is no shortage of small athletes in the international arena, but according to the current selection, the men's 1200-meter athletes are still mostly concentrated between 170-185, and Asian athletes, no matter how tall they are, I am afraid it will easily affect the cadence.

The 400m and 800m events will be a little more relaxed for height, because the starting requirements may be lower, and the height of 180-190 is still ideal.

For competitive sports, height and posture are both very important qualities and one of the talents.

Ye Qin's main event is now the men's 400 meters, and if his height can be a few centimeters longer, it is still very useful to improve his stride.

The bone age test is relatively accurate, with the prediction error of the average teenager being about ±2 centimeters, and the athlete's error being larger, about ±5 centimeters. Adequate sleep and reasonable nutritional intake are the two external key factors that promote growth, and the training of athletes is completely closed, and there are strict regulations on work and rest time, diet and meals, and life is definitely more regular than the average person. Another important reason is that the characteristics of different sports affect the growth of young athletes, such as basketball, volleyball and other events can promote the growth of height, while weightlifting, gymnastics and other events may inhibit the development of height, so the height change of athletes will be larger than that of ordinary people.

For example, basketball player Da Yao was 1.65 meters when he was 10 years old, and it was estimated that he would grow to 2.21 meters when measuring his bone age, and the general saying that his height was 2.26 meters when he became an adult, which is not much different.

Of course, it does not mean that there are no errors, like the former women's volleyball national player Zhou Suhong did a bone age test when she entered the provincial sports school in 1992 and the sports vocational and technical college in 1994. At the age of 13, it was estimated to be 1.77 meters at the time of the provincial sports school test, and at the age of 15, it was estimated to be 1.81 meters, and the latter time was considered correct.

Ye Qin completed a set of kneeling grab lunges, and after a short break, with the help of Nie Fangping and Xie Yanghong, he used the field equipment, and then performed a ten-kilogram barbell hip tightening training.

The way of exercise is a bit similar to the psoas muscle training in the gym, except that the force point of this action is mainly on the hips, the legs are straight, the legs are straight, the legs are straight, the hands are tightly grasped on the barbell bar, the waist is straight, and the buttocks are up.

For an athlete, it is very important to have well-developed hip muscles, which are the engine of the whole body, connecting the spine and legs.

Some swimming, weightlifting, fighting and other sports have specialized training such as hip clamping and hip lifting. Many daily training or workout programs actually train the gluteal muscles, but for sprint track events that emphasize explosiveness and speed, this aspect needs to be emphasized. In international athletics, almost every visible sprinter has extremely well-developed hip muscles.

Ye Qin slowly grabbed the barbell according to Nie Fangping's action requirements, exerted force on his hips, slowly straightened up, and lifted the barbell.

If you want to improve your performance, there is no other shortcut, only training, sweating, in exchange for your speed on the track.

The barbell is not heavy and not very strong, but every detail of the movement needs to be in place.

This is similar to many fitness, novices go to fitness, many times the fitness coach will not suddenly come up to give you this and that training, but will first teach you to use the equipment and standardize the movements.

First, it is not easy to get injured, and secondly, it can keep the body in shape better.

put it on Ye Qin, just to let him have a more ideal posture, his current height and skeleton have not been completely finalized, his movements are standardized and regular, no matter what kind of intensity of training he takes in the later stage, he can also adapt to it, and it can also reduce the injuries of bad training movements, and it also invisibly raises the ceiling of his talent.

The body of ordinary people may look very normal, but they often have left and right high and low feet, spine and cervical spine due to perennial living habits of scoliosis, chicken breasts, figure-eight legs and other problems hidden in the body.

General life is not affected, but when you are doing super-intense training or competition, it is likely to affect the whole body, and various injuries and illnesses will also affect the possibility of achieving higher results.

In particular, the sudden outbreak of sprinting is the result of the body's comprehensive coordinated movement, and the fewer small problems and bad habits of the body, the more beneficial it is.

Xie Yanghong looked at Nie Fangping, who was extremely patient and careful, standardizing Ye Qin's basic training movements little by little, and admired it for no reason in his heart. It is very rare for a coach to start training with these details when the athletes are far from producing results.

In the environment he was exposed to, all kinds of coaches and instructors didn't dare to say that they were all eager for quick success, but they were really able to endure it, and there were still relatively few little ones. The most common situation is basically when the athlete has made a result, and there are some problems that he or she has neglected that affect the further improvement of his performance, and then he thinks that he should slowly correct it. Not to mention the effect, but it has undoubtedly affected the growth of athletes.

Just as Ye Qin's training was in full swing, outside the gate of the indoor training hall, a sudden sound of footsteps sounded.