If you are a person who regularly loves sports or you simply pay attention to your own figure, running training is a great way to keep in shape, but today in this article Bellyfatzone will share even more amazing things to help you save time and still be effective.
It's the interval running, acceleration in football that gets you back in shape faster!
If you often watch football on TV, you also know that every time football players stop, pause and suddenly accelerate, it is the best thing for them to burn all the excess fat on the screen body.
You can also apply this method to your practice, below is an article on how to increase your level in football and you can also apply this method every day when you want to save time your time but achieve the highest efficiency in reducing excess fat.
The next part of the article is about how we use nutrition after exercise, especially for children.
How to determine your 1RM for effective training?
Even if your top speed is greater than your opponent's but if you don't have as good acceleration as them, you will be defeated. Agility and acceleration are therefore the keys to winning or losing in football.
So every player understands the importance of acceleration exercises in football. Because they will help achieve maximum speed in the fastest time.
In this article, Bellyfatzone will bring you the 4 most effective acceleration exercises. Remember them and practice regularly to play more effectively.
4 most effective acceleration exercises for football players you can apply
Most speed exercises are very easy to do. You will not need to use complicated equipment in these exercises. Warm up thoroughly, focus your muscles and stay focused. That's all you need to prepare for these 4 speed exercises:
1. Sprint-backpedal repeat exercise
This is an exercise that simulates common movement situations on the football field. Then you have to move to accelerate forward and then suddenly backward. During this process, your body just leans forward to see the ball and the opponent. Defenders very often use this move when defending and attacking.
- To prepare for this exercise, you need to place 5 waypoints in a straight line. Each landmark will be spaced about 5 yards apart and numbered from 1 to 5.
- You will start at milestone 1 and then sprint quickly to milestone 3.
- Next, you move back to the 2nd milestone. During the step back, you need to keep a balanced position and set your center of gravity low. This helps you stay balanced and ready for the next step.
- When you reach the 2nd milestone, you immediately accelerate towards the 4th pillar. When sprinting, bend your knees to create force to push your feet into the ground.
- Next, you move back from the 4th milestone to the 3rd milestone.
- At the 3rd milestone, you maximize your speed and run straight through the 5th milestone to complete 1 set. This exercise is recommended to be repeated at least 3 times in each session.
2. Leaning – falling – accelerating exercises (lean, fall and sprint)
This is a very good exercise for you to practice the best way to accelerate. Its movements help you improve your acceleration while standing still.
- Start the exercise in a standing position with your feet hip-width apart.
- Next, lean forward gradually. Keep your body axis from ankle to neck in a straight line when leaning. Keep leaning forward so much that if you don't step forward, you'll literally fall on your face. And then, you are forced to rush forward. This is very important. Because it is a way for you to familiarize yourself with your optimal acceleration angle. Many people often fall not deep enough when accelerating and cause acceleration to be limited.
- When you start running, you need to tiptoe with both feet and kick hard on the part that hits the ground. At the same time, you must also avoid bending the hip axis, back and neck.
- Let the elbows be kept at a 90° angle and push the arms in a natural symmetrical direction (left foot in front, left hand behind and vice versa).
- Don't tighten your arms, open your fingers and relax.
- You need to sprint in this exercise from 10 to 20 yards.
- Then you walk back to the starting point to recover fitness.
- Repeat this entire exercise 8 to 10 times.
You will have the best acceleration when leaning forward
3. The exercise runs from a push-up position (push-up start)
This is an exercise to help train your ability to warm up quickly. It also helps you improve hip strength and improve balance.
- To prepare, you need to place 2 landmarks 20 yards apart.
- Warm-up position: you lie on your stomach at the position of the first milestone in a push-up position. Direct your eyes and entire body to the position of the 2nd marker.
- When starting, quickly push the person to stand and rush to the 2nd milestone.
- In this sprint exercise, you need to keep your center of gravity as low as possible. It will help you get to the sprint faster if practiced a lot and properly.
- After reaching the finish line, run slowly back to the starting point to allow your body to recover.
- Repeat this exercise 6 to 8 times for best results.
Players with good acceleration will easily pass the opposing defenders
4. Flying sprint exercise
This is also an acceleration exercise that simulates another fairly common situation on the field. It happens when you are moving around the field. Suddenly you need to accelerate quickly to shorten the distance to the ball or opponent.
- To prepare, you need 3 landmarks placed in a straight line. The 1st landmark is about 20 yards from the 2nd landmark. The 3rd landmark is about 10 meters from the 2nd landmark.
- You start striding at 75% of your full speed from the 1st to the 2nd milestone.
- Then you lower the acceleration angle and run at full speed past the 3rd mark.
- You slow down to the starting position to recover and then repeat this exercise from 6 to 8 times.
- Once you get used to this exercise, you can mix it up by sprinting for the first 20 meters and then slowing down for the next 10 meters.
Above are 4 very effective acceleration exercises for every football player. Practice them regularly to improve your acceleration. As a result, you will perform more effectively in future matches.
Football superstar Ronaldo appreciates speeding exercises
An effective and well-balanced diet:
Football is a fascinating sport with many benefits for young children. Therefore, many parents let their children participate in this sport from an early age. The following article will help parents build appropriate nutrition for young players before and after each football match.
Diet plays a very important role in every sport and football is no exception. Healthy, scientific meals will help young players play better. On the contrary, arbitrarily eating before and after the game will be very harmful to the body. For example, children may experience abdominal pain during competition or dehydration, exhaustion after the game, etc.
Building nutrition for children practicing football to reduce obesity?
Playing football is very beneficial for the comprehensive development of both physical and mental health of children. Participating in matches also helps your child build and develop many other life skills.
For example, communication skills, movement coordination, teamwork and teamwork… Therefore, football is a sport that many parents choose for their children to practice.
Football is a very good sport for the all-round development of children
However, football is also a sport with a very large amount of movement. It requires children to have a suitable source of physical strength and energy. Young football players who want to play well need to have a quality diet, especially on the day when the children go out to play or practice heavily.
It will provide adequate energy for the child to function during the whole match. Delicious and healthy meals after the game also help children recover faster.
Nutrition before each game for young players
Superstar Ronaldo is one of the football players with the most scientific nutrition. For breakfast before games, he usually eats eggs, milk, whole grains and fruit.
This meal is rich in complex carbohydrates and has a moderate amount of protein. It helps Ronaldo have enough energy to be ready for the upcoming match in the afternoon.
For young players, parents can also apply the above formula through the following menus:
- Scrambled eggs served with wholemeal toast with shredded cheese and greens.
- Granola (a dish consisting of nutritious nuts, dried fruit, and baked oats). To make children more palatable, parents let them have granola with low-fat yogurt.
- Oatmeal with whole grains served with sliced bananas and syrup.
- Bagels served with cheese and smoked fish.
- You can give your child more nutritious drinks. 1 cup fresh milk, juice or fruit smoothies are very suitable options.
- After breakfast from 2 to 3 hours, you should also give your child a snack. Fruits, cereals or green vegetables are foods that children can eat at this time.
* Note if children compete or practice in the morning. In this case, parents should not give their children high-fiber foods. Because they are difficult to digest and can cause stomach pain for children when competing.
Young players also need to be loaded with carbohydrates and protein at lunch before the game. However, parents should pay attention to reduce the amount of food for children at this meal. You don't want your child to go out into the yard with a full stomach full of undigested food. Here are some good menus for kids' lunches.
- Spaghetti with tomato sauce with grated cheese.
- Chicken cooked with beans with carrots and green vegetables served.
- Rice and beans served with grated cheese and sliced avocado.
- Bread served with chicken, vegetables and fruit.
- Rice is served with protein-rich foods such as tuna, sardines, chicken, and eggs. You should cook them by boiling, steaming or baking and limit frying with fat.
- You can also give your child a change of taste with rice rolls with seaweed.
- Bean burritos with cheese, lettuce and tomato. (Burritos are a delicious traditional Mexican cake.)
- Roll dishes with the main ingredients of vegetables and chicken and fish are also very suitable for children.
- You should also avoid giving your child fast food products. They are usually very high in sugar and salt which is not good for your baby's health.
Snacks before the game and between meals
Super player Lionel Messi likes to eat tropical fruit 75 – 90 minutes before kicking off. This is a very healthy choice, according to nutritionist Gavin Allinson.
“Tropical fruits like mango, papaya, banana or pineapple are low in sugar and low in fiber and are perfect for pre-match snacks.” You can also diversify the snack menu for young players as follows:
- Children can have some peanut and banana bread as a quality snack.
- A few hours before the game, kids can eat dried nuts or energy bars.
- Don't forget to give your child fresh fruit like apples, pears or mangoes. However, you need to give your child a sufficient amount to avoid indigestion.
What should children eat and drink in the middle of a game?
During each football match, young players will easily fall into dehydration. Parents should therefore pay attention to children drinking water every 15-20 minutes. Filtered water is just a basic solution. You need to give your child the following electrolyte-fortified water:
- Sports drink. This is a product specifically for physical activities. This drink contains essential electrolytes such as calcium, magnesium or potassium.
- Coconut water is also a good natural electrolyte drink for young footballers.
- Packed fast foods that are high in calories and easy to digest can also be enjoyed at halftime. You can give your child fresh fruit, energy bars, or cookies. Avoid junk food such as soft drinks, candy or energy drinks that contain caffeine.
Nutrition after the game
Rehydration is the first task
Young players will lose a lot of water and electrolytes due to sweating during the game. So replenishing water and electrolytes is the first thing you should think about.
Sports drinks are of course the first choice. However, you need to be aware of their composition. Sports drinks that are too high in sugar and salt should not be consumed.
A cup of fresh milk with electrolytes will help young players in this case. Milk is also rich in phosphorus, calcium and vitamin D. According to scientists from McMaster University (UK), calcium-rich drinks such as milk have a better effect of rehydrating the body after exercise than sports drinks. Sports and regular water.
You should also note that children should not drink energy drinks or drinks with caffeine. Because it will make the child urinate more and have no rehydration effect. It can even make your child more dehydrated.
You can also make your own post-game rehydration drink for your child. The simplest recipe is fruit juice with a pinch of salt. Eaten with a banana, the child already has enough magnesium and potassium to supplement.
What to eat after the game?
Muscle tissue, energy stores, and fluids in the child's body will be consumed during the match. They need to be replenished within up to 24 hours after the game.
Experts advise players to eat foods rich in carbohydrates. Fruit, biscuits, sports drinks, milk, chocolate milk are suitable treats. Young players need to eat 30 minutes after being active. 2 hours after the game, children also need to eat more food.
Your child's post-match meal should have a balance of carbohydrates, protein, and fat. Carbohydrates should be obtained from rice, pasta or whole grains. Protein comes from lean meats like chicken, beef or fish. The best source of fat should be from milk.
Here are some nutrition tips for young players. By following these healthy and scientific eating principles, parents will help their children have enough energy before the game, avoid dehydration during the game and recover quickly after the game. As a result, children will play better and develop more comprehensively with football.