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1,000 m final physical recovery

10701302412010-03-10 17:11:40 +0000 #1
1. I started this two days of running time of 1,000 meters and ran the first four laps (250 m lap), physical restoration of the feeling, but now it has been tired in the end, how is this going on?

2. To a third-year I have not started this two days of 1,000-meter run faster, the original two days of the fastest able to run 3,28, 3,32 it is now the fastest junior high, my body does not seem to have developed.
yunlong9011132010-03-10 17:14:31 +0000 #2
Long Distance stress in the running process, we need uniform. Under normal circumstances the best scores are steady running but we do not look at the last hub. According to their level of training and the race start, we need to dash about, panic, red tens of meters will be to slow down. Then, to maintain their pace, it is best to follow the run, that is, to keep up with a less the same level with its own people. Note breathing, a call should be three steps, three steps a smoke. Is the running three one-step forward has been to maintain suction, pitted three single-step, has been breath. If shortness of breath, can not do, they call into a two-step two-step a smoke. Note: Do not copies mouth too much, otherwise, into the air-conditioning would be sick. If it is 400 meters standard venues, that is two laps and a half, in the last 200 meters when the exhaustion of body strength, proceeding forward, when you can big mouth breathing, until the checkered flag. Certainly be able to get good results.

According to your ability, should use uniform run tactics: In addition to the starting line to run after the buildup and the final sprint, the way is basically a higher rate of steady running. Breathing middle-distance process, the human consumption of large energy, the oxygen requirements are also large, therefore, to master the correct breathing method is very important. Middle-distance race on the way, in order to increase the volume of pulmonary ventilation, breathing nose and mouth at the same time when the use of breathing methods. Rhythmic breathing and running rhythms should be matched, the general two-step one call, a two-step absorption, or three steps a call, a three-step absorption. Breathing should pay attention to increase the depth of breathing. 7, pole "and" Second Breath "middle-distance race, due to the supply of oxygen to the body behind the need to go a certain distance, there will be chest hair nausea, breathing rhythm is damaged, breathing difficulties, limb weakness and difficult to re - run down feeling. This phenomenon is called pole. " This is a middle-distance in the normal. When the "pole" appears, we should take a strong will to continue to run down, while strengthening breathing, adjust the pace. In this way, after some distance, the breathing becomes uniform, action, again I felt very relaxed, all discomfort disappeared, this is the so-called state of the second breath. In the middle-distance movement, more a result of inadequate preparations, prone to abdominal pain, mainly caused by gastrointestinal spasm, this time the students must not be nervous, can hand hold the site of pain, slow down Paosu, do a few deep breaths adhere to a period of time, the pain will disappear.

Or to use to follow the run tactics: After departure, always follow the leader or a small group behind, and strive to exceed competitors in the final sprint stage, took the lead through the finish.

Still running Action: It should be noted is that running be sure to relax and co-ordination. This requires the establishment of the correct action based on the application of the foot-wide feet touch the ground, knees, feet cushion the transition to the pre-tread ground. Relaxed upper body upright, his arms swing naturally strong.

Also in a few suggestions:

First of all, before the game, "from today to three days before the game," eat or not eat sugary foods to eat before the game began three days of high pond foods, race day to eat Bacheng saturation, better digestion, before the game 30 - 40 minutes by drinking water concentration of 40% glucose 200ML. In addition to eat three vitamin C. Do not eat chocolate.

2, do a good job of warming-up before exercise. Athletics is very likely to cause muscle, joint and ligament injuries, in particular, more opportunities to lower limb injuries. The only way to prevent the warm-up. Warming-up the more adequate the less vulnerable to injuries. Could be jogging on the basis of shoulder, elbow, Beiyao muscles, legs and knee-ankle-joints and other parts of their activities, strengthen muscles ligament strength, and raising the body's sensitivity and coordination in order to prevent injury, you can enhance athletic performance .

4, movement or before the game, students should pay attention to maintaining a good sleep and physical savings, should be controlled before the game too much eating and drinking, but not allowed to drink.

5, exercise or competition, they should do a good job relaxing activities, so as to regain their strength and muscle strength. The method is to relax the body parts of jitter, beat, double co-operation of mutual massage.

6. Such as heat when the body off a jacket, long-distance running should be immediately put on after the coat to prevent colds. When long-distance running footwear should be worn soft and feet,

wish you every success!
Nishiwodemin92010-03-10 17:23:31 +0000 #3
.. If you periodically check hemoglobin is low .. not suitable for long-distance running

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