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0METHODS OF INCREASING THE PHYSICAL FITNESS OF KICKBOXERS USING WEIGHTLIFTING, WHICH PARTICIPATES IN THE SPORTS IMPROVEMENT GROUP
Teacher: Farrux YULCHIYEV
ALFRAGANUS UNIVERSITY
email: farruh sport kikboks@mail.com
ABSTRACT: this article develops model indicators of the quality of the strength of the arms, back and legs for the physical training of kickboxers who participate in the sports improvement group using special exercises in weightlifting. This, in turn, provides kickboxing coaches with practical . Learn to focus for effective attack and confident defense. Then you can divert your attention away from external distractions and unnecessary thoughts and not waste valuable time searching for solutions
KEYWORDS: kickboxing, training load, physical fitness, weightlifting exercises.
INTRODUCTION: In recent years, we have implemented a number of programs aimed at popularizing and improving the health of the population in the field of physical education and sports, attracting more young people and creating the necessary conditions for those involved in international sports. At the same time, there is a need to select and form national teams from talented athletes who achieve the highest sports performance and create additional conditions for coaches [1]. Given the statistics, it can be said that interest in kickboxing in our country is growing from year to year. Thus, in recent years, the country has hosted a number of internationally prestigious competitions and kickboxing events. This is confirmed by the fact that kickboxers of our country contribute to the international arena.
LITERATURE REVIEW: Justify an effective way to improve the physical fitness of kickboxers participating in international competitions.
METODOLOGY The strength and durability of the kickboser is known to be important for achieving high results. Nevertheless, it is recommended to use a properly selected training load in strength training so that the kickboser muscles are not only adapted to loads, but also have a high speed. To improve the physical fitness of kickboxers, we offered the preparation time at the end of the calendar year. Due to the hot climate of our country, the main attention was paid. We divided all physical fitness into three mesocycles [2].T he first mesocycle is resistance training, which begins with the preparation of the athlete's body weight. Weight and number of repetitions differ to some extent when working with a Barbell. Optimal repetition is minimal when performing heavyweight exercises. It is important to keep your body straight and breathe during exercise. Recommended weights are necessary to increase muscle strength. And low-weight repetitive exercises have little effect on muscle stimuli.
The second mesocycle is the aerobic orientation period. At this time, the volume of training load increases by 10-15%. Exercises of different intensity and alternating cycles in one session lead to less fatigue, while slightly affecting the nervous system. According to researchers in sports medicine, moderate use of long-term aerobic work improves ATP resynthesis in the athlete's body and increases the body's energy substrates. Therefore, kickboxers and runner-stayers who run long distances are the hardest [3].
The third mesocycle is aerobic-anaerobic preparation. During this period, kickboxers work on both special and general physical training. 20-25 minutes in training will be devoted to jumping exercises. Before performing a series of jumps, it is necessary to pay attention to a number of exercises from stretching tools. Analyzing the first mesocycle, we developed a set of exercises for kickboxers in weights and simulators. The complex consists of a number of exercises that affect the limbs, back and abdominal muscles
We recommend that you include athletic training in the training of kickboxers. Table 1
In this column, it is recommended to change the number of weights and approaches depending on the athlete's physical capabilities and own weight .
The method of psychological training of a kickboxer. Many kickboxers believe that mental att'tude develops naturally through training and competitive experience. In fact, our minds follow the path of least resistance and our thoughts and attention are often based on our habits. You can't expect your
body to perform at its peak without effective training. The same goes for mental training. Psychological habits are formed. Changing your mindset during training and competition requires a dedicated effort to replace ineffective thoughts with a winning mental attitude. Why are you exercising? What do you want from kickboxing? Why are you competing? How? Don't know the answer to these questions? And you didn't even try to look into the future? Successful business people have long learned that they need to have a clear vision of the future they want to achieve. A vision enables corporations to move toward their goals and serves as a tool to monitor the company's performance. You, as an athlete, need to create the same foundation of vision for yourself. Vision is the foundation of motivation. You can never be motivated to do something if you don't want to do it. A vision is a picture of what you want to achieve. When creating a picture (view) of the future for yourself, follow these recommendations:
Focus on what you want (not what you don't want). Match your incentives with your capabilities. Visualize what you really want to achieve. Make the visualization as realistic as possible.
Try to create a picture that is clear enough to allow you to determine whether you are looking at it or moving away from it.
One of the main psychological principles is that our lives flow according to our thoughts. Ideas can be in the form of words or pictures. They are directly related to how effectively you achieve your training and competition goals.
Remember, positive thinking is developed (taught). There are 4 methods of psychological preparation: Internal dialogue. Spiritual representation.
Attention.
Rest. Internal dialogue. Have you noticed that when you are thinking about something or reading a book (not out loud) you hear an inner voice. During training and competitions, you are constantly talking to yourself. Often the mind perceives training loads negatively and sends negative messages to our mind. The inner voice insistently repeats: "It's unpleasant, it's difficult. Repeat less. Your muscles are sore. You can't do it!".
RESULTS: that when you are thinking about something or reading a book (not out loud) you hear an inner voice. During training and competitions, you are constantly talking to yourself. Often the mind perceives training loads negatively and sends negative messages to our mind. The inner voice insistently repeats: "It's unpleasant, it's difficult. Repeat less. Your muscles are sore. You can't do it!". Use mental imagery to simulate training and competition situations, build confidence, and learn new skills. For example, you can reenact an upcoming ring fight at home. In your visualization how the duel goes - win or lose - depends on the ability to do real fantasy. Imagine everything you hear around you, the pain of blows, different smells, the taste of blood from broken lips feel and at the same time develop battle tactics that will lead you to victory.By repeating several possible competitive situations, you can develop a strategy to deal with any "surprise" you encounter in the competition.
Attention .Learn to focus for effective attack and confident defense. Then you can divert your attention away from external distractions and unnecessary thoughts and not waste valuable time searching for solutions. To control the concentration while doing the load, it is enough to ask yourself three questions:
What am I doing at this moment?
Am I thinking about what will help me at this time?
Can I control what I think?
Rest. Another distinguishing feature of first-class athletes is ease of movement during exercise. With the improvement of the technique, unnecessary muscle contractions that do not contribute to the development of the kickboxer are eliminated. For example, excessive stiffness (stiffness) in a combat position leads to rapid fatigue, reduces reaction, reduces speed and impact power.
The ability to relax comes with practice. Bath, massage and meditation help this very well. Remember, relaxed muscles are the strongest, fastest and most efficient!
In CONCLUSION, it can be said that the method of improving physical fitness of kickboxers has a positive effect on kickboxing skills. A weightlifting complex improves physical fitness through proper use of training load. The number of lifting the bar was obtained in relation to the average volume of loads given to kickboxers during training, taking into account their state of fatigue and recovery. The weight training included in the training program is aimed at developing the strength of the leg and back muscles.
REFERENCES.
Decree No. 5924 dated January 24, 2020 of the President of the Republic of Uzbekistan "On measures to further improve and popularize physical education and sports in the Republic of Uzbekistan."
MU Tuychiboyev SA Ziyamuhamedova "biochemistry and sports biochemistry" Tashkent. 387 p. of 2018.
Matkarimov RM Tyajyolaya athletics. Textbook for JT and C. "scientific and technical center press center" 2005, 383 pages.
