青少年引体向上聚组训练的实践探索

【中图分类号】G806 【文献标识码】A 【文章编号】2095-2813(2025)24-0010-03

Practical Exploration of Adolescents Pull up Group Training

LIU Xueming No.1 Middle School in Anlong, Guizhou Province, Qianxinan Buyi and Miao Autonomous Prefecture, Guizhou Province, China

[Abstract] Group training provides a scientific method for solving the teaching problem of low performance in adolescent pullups by finely regulating intra group intervals. Adolescent pullup group training covers four dimensions: specialized strength, muscle endurance,coordination of movements,and joint flexibility. Specialized strength training is carried out sequentially through weight-bearing and eccentric contraction control; It organizes muscle endurance training with intra group intervals and pyramid paterns as thecore; It implements action coordination training with afocuson scapular initiationand rhythmcontrol; Itimproves shoulderandback mobilityand enhances jointflexibility through specialized stretching. Based on this,the article proposes corresponding training measures, including seting reasonableloads tosolidifycore strength,adjusting trainingdensityto improve muscular endurance,optimizing technical details to strengthen movement coordination,and incorporating specialized stretching to enhance joint flexibility,in order to provide a systematic and operable practical plan for frontline physical education teaching.

[Keywords] Pull up;Physical fitness training;Cluster set training;Adolescents

当前，青少年力量素质的提升已成为学校体育工作的重点，其中上肢与核心肌群力量更是全面身体素质的基石。（剩余5295字）