| Flexible quality refers to force for the action expand action the amplitude of the ability.Moving range increased, to improve the quality of action is very important, often moreflexibility, the action stretches, beautiful and harmony, and help reduce sports injury.Especially in gymnastics, the artistic and wushu these projects, it need more joint movement,flexibility plays a very important role. PNF stretching method is a new flexibility exercises,access to a large number of literature general PNF method to take contract-against-relax-thedirection of the traction tensile method even its active contraction will be stretch of muscles,against external forces keep10s or so, then relax muscles, and at the same time the oppositedirection slowly draft muscles, which stretch muscles to maintain maximum30s each musclegroup repeat2~4times. One of the external force against keep time are different, generallyin5s-10s or so, so this paper intends to5s, from10s,15s three against external forces keeptime to do the experiment find out the best time against external forces. Use PNF stretchingmethod, can enrich and improve there is a single flexibility training method, quality trainingfor flexible provide a simple and easily auxiliary training method. For future use PNFstretching method of flexible practitioners provide a reference basis, and the promotion of thismethod.This paper studies the main use of scientific research methods for implementation, theliterature material method according to the need of this paper, through the hebei normaluniversity library, China know nets and web search collect relevant PNF method and martialarts flexibility relevant literature and books and get to know the domestic and foreign researchpresent situation, for the paper writing to provide the theory basis. Interviews with experts:interview some experts paper experimental design, operation, the use of the equipment, andthe current situation of the development of the paper PNF and whether it has research valueand so on, the conclusion and suggestion for the paper lays the foundation. Random sampling:take simple random sampling method of the draw experiments, a sampling. The experimentmethod: experimental object for hebei normal university sports professional elective martialarts male college students24’s24people at random into A, B and C three groups of each group of eight people, A group against external force for5s, group B against external forcefor10s, group C against external force for15s, preliminary experimental time for10weeks(2times per week course). Select experiment object requirements: the vertical and horizontalfork of the joint Angle in130-175degrees, making the experiment object as far as possible ina level. In the lower extremity of the vertical and horizontal fork as experiment two test index,first class test class, go jogging with simple800meters up about ten minutes, the test A, B, C,the vertical and horizontal fork, test joint Angle, try to press test three times take themaximum and record the data. The second to class19for PNF stretching, go jogging in the800metres simple warm-up,15minutes PNF stretching, A group of active contract will bestretch of muscles, against external forces keep5s, then relax muscles, and at the same timethe opposite direction slowly draft muscles, which stretch muscles to maintain maximum30seach muscle group repeat3times the intermittent1minute to do three among groups; GroupB active contraction will be stretch of muscles, against external forces keep10s, then relaxmuscles, and at the same time the opposite direction slowly draft muscles, which stretchmuscles to maintain maximum30s each muscle group repeat3times the intermittent1minute to do three among groups; Group C contraction will be active stretch of muscles,against external forces keep15s, then relax muscles, and at the same time the oppositedirection slowly draft muscles, which stretch muscles to maintain maximum30s each musclegroup repeat3times the intermittent1minute do among three groups. The first ten weeks lastlesson for test class (method above). The equipment for joint Angle tester. The result of theexperiment using SPSS18.0data processing: according to be tried in the test of the verticaland horizontal fork into the normal distribution; Sample is independent, random, andpopulation variance are equal. The repeated measurement of the single factor analysis ofvariance, of group A, B group, the comparison group C, the group to the effect of the verticaland horizontal fork better (the vertical and horizontal fork to compare), between groups uset-test, P﹤0.05for significant difference, P﹤0.01for very significant difference, comparativeanalysis, and the induction method.Conclusion:1, the contraction-against reverse this mode-the tensile PNF stretchingmethod in the process of practice, which neither fighting resistance5s,10s,15s, the vertical and horizontal fork to the flexibility has significant improvement.2, the contraction-againstreverse this mode-the tensile PNF stretching method of practice process, including10sagainst resistance against resistance than5s and15s the effect is good.3, PNF stretchingmethod than the traditional static stretching method and dynamic tensile is close friends,stretching method need peer PNF cooperate, can increase the interest of students practice,make ready to activities more fully, and then reduce the damage in the sport.Suggestions:1, in the process of PNF stretching method, take10s, resistance against5s,10s the three time more than10s can increase the flexibility of the body. According todifferent sports, need flexibility, strength of sex for some sports, it to the quality of theflexible demand is not very high, we can use the resistance against5s, already can save timeand the flexibility to effect. For some flexibility quality high requirement of sport, forexample: martial arts competition routines, gymnastics, rhythmic gymnastics, diving andsports. We in the practice of PNF can be used against resistance around10s.2, according toquality and flexible muscle power has certain influence each other between the relationship,muscle strength is strong, that wants relatively big muscle mass, muscle to have certain fixedeffect joints, muscles block of influence of the joint use range, its flexibility must be limited.So in some need to have both strength and flexibility of the need in sports, pay attention toboth organically, to make full use of their athletic performance. Some scholars research showsthat an acute PNF tensile, can make the muscle power down, so in the process of PNFstretching method must pay attention to the strength of practice.3, PNF stretching method asa new kind of flexible quality training methods, have its advantage, but also to pay attentionto and traditional static stretching method and the power of the stretching method combined.According to different sports, sports the different way of different training methods can alsobe different flexible, it still needs to different sports on the characteristics of experimentalresearch, carries on the analysis comparison, find out the best flexibility making trainingmethod. People in the country for PNF stretching method is not very understand, people inflexible quality training process or the use of the traditional static stretching method anddynamic tensile method, the two methods more. Should intensify publicity of strength, of thebasic level sports teacher training, make in the primary and middle schools in the preparation activities using up and let students understand PNF stretching method, the method of practiceoften need peer cooperate, enrich the students of class interest, improve the enthusiasm of theclass, the technology in flexible PNF quality aspect promoted. |
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