灵敏和柔韧素质的训练-----冯兴时
<p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";"> 灵敏素质是指人体迅速改变体位、转换动作和随意应变的能力。是多种技能和身体素质在运动中的综合表现，是一种较为复杂的素质。特别是把功法应用在实战格斗中，对抗情况瞬息万变，间不容缓，不但需要临阵的反映灵敏速度，还要具备灵敏的动作速度和移位速度的疾速停顿控制和闪展灵敏变化。<span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span lang="EN-US" style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span><span style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";">灵敏素质虽然和速度素质有共同点，但也具有明显区别特点，表现为在具体的对抗时对身体姿势的控制和转换能力，并根据具体的情况随时作出反应。大脑皮层神经过程的灵活性及分析综合能力是灵敏素质的重要的生理基础，神经过程灵活性好，兴奋与抑制转换的快，才能使机体在内外环境条件发生变变化时迅速地作出判断和反应，并根据当时的情况及时调整或者修正动作，在具体的对抗中，随着运动形式的变化，动作的性质及其强度都将发生变化，机体必须迅速对情况作出准确的判断。<span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span lang="EN-US" style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span><span style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";">在完成一系列的动作过程中，需要运动员具有良好的感觉机能，表现为动作准确，变换迅速，并且在空间和时间上作出准确的定时定向能力，避其锋芒，攻击其无支撑点；化解其冲击力，顺势而击，这就需要各种感觉器官例如视觉、听觉、位和本位感觉器官具有极其高度的敏感性。因此说灵敏素质的发展与各种分析器官的机能的改善有密切的关系。<span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span lang="EN-US" style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span><span style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";">灵敏素质是多种运动技能和身体素质在运动中的综合表现，掌握运动技能数量越多而且越熟练时，灵敏素质才能越充分地表现出来，此时己身全身无着力点，浑身圆润如珠，是高层次的整体浑圆和独立浑圆表现。运动技能是在多种感觉器官机能的参与下在大脑皮层有关中枢间建立的暂时神经联系，这种暂时联系建立的越多，在环境条件改变需要作出反应时，大脑皮层有关中枢间暂时神经联系的接通就越迅速和准确，并能在原有条件反射的基础上创造出更新颖的动作和作出更完善的协调反应。<span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span lang="EN-US" style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span><span style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";">身体超重，身体疲劳时，爆发力、动作速度、反应速度及协调性等下降，灵敏素质也将会明显下降。<span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span lang="EN-US" style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span><span style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";">喂手是一项专门掌握力学原理，熟悉各种变化并能迅速掌握灵敏反应的特殊训练方法，通过喂手训练，让学者随劲而动，体会和掌握灵敏变化，透析骨骼肌力的独立浑圆应用，并可伴随着各种信号变动刺激形态变化、速度变化、力量变化的训练，可以提高大脑皮层神经过程的灵活性，提高各种感觉器官的机能和加强身体素质的训练，熟练掌握多方面的运动技能，以促进灵敏素质的发展。<span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span lang="EN-US" style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span><span style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";">各个关节活动幅度的大小，与关节的解剖结构特点、关节周围组织的体积以及跨关节的韧带、肌腱、肌肉和皮肤的伸展性等生理状况有关。肌肉及韧带组织的伸展性取决于年龄和性别等因素，并与肌肉温度有关，通过准备活动可使肌肉温度升高，降低肌肉的粘滞性，加大伸展性，有利于柔韧性及其韧带组织的提高。<span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span lang="EN-US" style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span><span style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";">神经系统对骨骼肌的调节能力，尤其是主动肌肉与对抗肌之间的协调关系改善，以及肌肉收缩与放松调节能力的提高，可以减少由于对抗肌紧张而产生的阻力，有利于增大运动幅度。<span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span lang="EN-US" style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span><span style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";">拉长肌肉和结缔组织的练习，一般可分为爆发式牵拉和缓慢牵拉练习，前者在进行牵拉练习时有疼痛感，并且在准备不充分时较容易拉伤肌肉，缓慢牵拉练习是使有关部位的肌肉、韧带慢慢拉长至一定程度，（有轻微疼痛感觉），一般不会超越关节的伸展限度，不容易引起组织损伤，并能有意识地放松对抗肌群，使之缓慢拉长。爆发式训练要比牵拉式训练效果更好，例如“外摆顿脚”和“踢腿”练习。<span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span lang="EN-US" style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span><span style="FONT-FAMILY: 宋体; mso-hansi-font-family: "Times New Roman";">主动放松的肌肉能力越好，关节活动时所承受的肌肉牵拉阻力越小，关节活动幅度就越大。柔韧性的提高，要有一定的肌肉力量做基础，因此，在柔韧性练习中，应注意与力量训练的有机结合起来，以提高柔韧性练习的效果。通过准备活动，可以使体温升高，降低粘滞性，提高其伸展性，此时增加柔韧练习能收到良好的效果，并可避免运动损伤。<span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><span lang="EN-US" style="FONT-FAMILY: 宋体; 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