Editor's note: "Prince of Ice" Hanyu's strings, which has a large number of fans around the world, have created two consecutive historical records of winning the Winter Olympic gold medal. Skating requires strong muscle strength, stable body sport and beautiful body qualities. How did he achieve it? "50+" compiles the list of diet and must-do sports for Hanyu Strings, not only for sports players, but also for everyone. Hanyu Shinto, 27 years old this year (2022), has long been a legendary figure standing at the top of the figure skating world. In addition to being the first Asian player in history to win gold medals in Winter Olympics, he also created a record of two consecutive Winter Olympics winning gold medals (2014 and 2018) and a record of over 300 points in long and short songs. Although his kingly status has no place to be swayed, he continues to pursue breaking through his own limits, and has been constantly challenging the 4-week and a half-jump (4A) action that is still unsuccessful.
Fancy skating movements require a lot of physical strength on the one hand, and must maintain a proper physical condition to complete the jumping rotation against gravity. In recent years, Hanyu's strings have gradually developed solid muscle lines in order to challenge high-difficulty movements. It makes people wonder how he usually uses diet and exercise to develop muscle strength and make the best preparations for every battle top competition?
Long-term sponsor Hanyu String is a well-known Japanese food brand "Anozomi", which has been responsible for providing selectors' meals during the competition for many years, ensuring that selectors can get balanced nutrition. The Food Management Team has designed a series of "decision meals" menus for Hanyu String, including basic morning, lunch and evening meals, as well as nutritional supplements and meals that enhance "amino acids" and "saccharides".
In the three meals, the team planning focuses on the following 4 items:
1. There must be green vegetables for each meal
Yellow green vegetables contain rich β Hussil, vitamins and minerals, which can maintain internal balance and must be prepared for each meal.
2. Drinking soup before meals
soup can allow the body to receive the signal to eat, helping to start the digestive system and increase nutrient absorption. The amino acid components contained in the soup not only bring fresh flavor, but also have the effect of building muscles and repairing muscle tissues.
3. Eight types of nutrients must be prepared
include "beans, sesame, meat, seaweed, vegetables, fish, mushrooms, taro potatoes", and eight ingredients that are beneficial to the body, and they can be arranged as much as possible in the dishes of each meal.
4. The intake of three meals is basically the same
In order to meet the physical needs of the athletes, the portions of the three meals are roughly the same. If there are special needs for training or competition arrangements, a special adjustment will be made.
Among them, breakfast will focus on protein intake, such as eggs, chicken or fish meat. Miso soup with a mixed bag of straps, mushrooms or tofu can wake up the body and prepare for the whole day of activities.
For lunch and dinner, consider that there may be energy-consuming activities before and after, in order not to cause excessive stomach burden, it will reduce fat intake and odor, and it will be gentler; if there is a competition or high-strength training the next day, it will increase the sugar content (carbohydrates) appropriately and provide sufficient heat source.
As a top-point fancy skater, Hanyu string has already undergone a lot of exercises that can achieve sports effects in daily life, so his training focuses more on "how to develop muscle strength and balance that can complete the movements stably." Since weight training performed with equipment may be injuring risks, he often performs core training that can be performed with bare hands, such as stick style, single hand side braking, balance ball and other sports.
Kujiki, who served as the whole massager of Hanyu's strings from elementary school to both Osaka, pointed out that when performing jump rotation at the skating field, to maintain a stable state of beauty and no extra movement, one must have a stable core and to develop the correct body and posture in normal times.
Even for the average person who is not a professional player, maintaining the correct physical posture will be of great help to health. "As long as the back is straight, people will look a little better. On the contrary, if the posture is not correct, it will easily lead to various inappropriate feelings such as back pain and fatigue."
To maintain a good posture, the strengthening of the body (core) is indispensable. Kikutoya recommends that two Hanyu strings have also been trained, which helps to strengthen the stability and muscle strength of the body:
1. Core Strengthening Squat
(1) Stand straight with the wall, open the two feet to the same width as shoulders, with the head, waist and ankle wall.(2) One side exhale, the other side uses the wall as support, and the other side slowly squats down until the knees are about 120 degrees bent. Then, I took a breath and returned to my original position, doing it about 10 times a day.
2. Pedaling on the abdomen training
(1) Lying on your back, with your hands behind your brain.(2) One side exhales, the other side is like stepping on the action of stepping on the car, and it extends forward left and right, and at the same time raises it to be perpendicular to the body.
(3) Spit out again and slowly lower your feet (about 5 seconds). The above actions are one set, and at least 3 sets are made a day.
In the muscle training, in order to have a more beautiful physical line when skating, in addition to competitive movements, Hanyu strings also practice ballet for a long time. They not only have the same muscle strength effect, but also make the limbs softer and more harmonious, adding to the beauty of performance..
He was injured many times and still insisted on challenging the high-difficulty action. He was only to break through his own limits. He was relatively shorter in his fancy skating player's life. He was injured many times because of his continuous high-difficulty action. He even interrupted the game several times. If there was no accident this year, it would be his last time to stand on the Olympic stage, which is even more eye-catching.Faced with the huge pressure and high difficulty challenges of the competition, Hanyu's strings are as sweet as the surface. When he visited, he said, "Sports competition is cool, because those who work hardest may not get the best results, but if you don't work hard, you will definitely not get good results."
"If there is an obstacle in front of me, I will think: If you cross this obstacle, you will definitely see a more beautiful scenery ahead." Even though I have already been on the top of the world and still constantly pursue the pursuit of breaking through my own limits, I will probably leave an impressive page in the history of figure skating this year.