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Third-year how to improve the running performance

JJ Stick2010-01-29 01:02:13 +0000 #1
I am a third-year students, entrance exam next year's run to three minutes and 24 seconds before, I can only run one-third of 35-40 seconds or so how to improve their performance in the ah? Want someone to give me a point of attention in peacetime, we ran the school every day, morning, 800M, Kejian Cao also ran 1200M, what measures can be life in peacetime to enhance their endurance or adjust the breathing?

Look older or knowledgeable guide, thank you!
very credibility of the OL2010-01-29 01:09:44 +0000 #2
but it is still less exercise, Louzhu if you want to improve we must break the limits of their own, first pulling endurance, not fasting morning to go running, how much to eat a little something, do not drink too much water (otherwise very easy Cha Qi), and then is that if you test run 800M, you have to do to run their own 1600M, but especially to the last, must dash. In fact, people want to progress, we must be very uncomfortable feeling, should be the only way it means you reach your limit, you want to progress, we must adhere to, force yourself to arm people in breaking the limit of endurance under their is the most tired, and that a period of time is actually at most 5 minutes, but you will feel that a period of several hours, I practiced the sport, high school, 23 km from the school at home, I ran back to breath, less than half way tired, can not feel tired after the impulse has passed.

Breathing is secondary, as long as the uniform front running, take a deep breath as the deep calls, especially when you have to feel Chaqi inspiratory force (the open arms) and then force all the exhaled air to the lungs (also arms hang naturally relaxed).

Again, if Lou Zhu Xi would like to progress, we must challenge their own limits, and break through the limits, if only in the review then you can not do homework, but no progress will be futile in front of, like doing push-ups, you can do up to 15, then 15, then you do so, 16 is difficult, but it is in the first 16 hours is your time to progress, or even every day, exercise, and never can not do 100, as long as Lou Zhu constantly surpass themselves , sports, full marks is very easy, in fact, I test junior high school, four laps bar like, I pull a group of our fast laps, and almost a second a lap, I pulled him, and good exercise bar Louzhu beyond themselves, to overcome themselves, very tired, but you can definitely full marks.

Zhu Lou Zhu Jinbangtiming entrance, take a good result, Hehe.
Red spots black2010-01-29 01:38:37 +0000 #3
three steps breathing, three-step one breath.

There is a Paobu Dong, then swing arms on the effort. The way running nose breath, exhaled through the mouth, so you can feel and easier than before.
lilymmnn2010-01-29 01:23:13 +0000 #4
You can try it on the wall put a layer of tissue paper 【】 like the front of it every day, blow, good long-term use, but must adhere to, can be adjusted breath.

I hope you can run up to the required next year, oh! Want to help you!
Invincible armored super-dream2010-01-29 02:15:57 +0000 #5
menfolk-point approach. . Is that there is no way a ploy. . Adhere to train for a day more than 2 km. . For a month. . . In the test with the play-like. .

With the nose, mouth breathing exhaled belong to a supportive measures. . Operators running skills bar. .

The key lies in their own lung capacity and endurance to enhance the most important
zhuzheli2010-01-29 01:22:28 +0000 #6
instead of 3 minutes and 25 seconds do?

Is very easy啦, each time followed the team during training persist, Pao Budong do not fall, do not breathe through the mouth, or chest will be very hard to accept, the speed will slow down, approaching the finish line, do not put that as a destination, it is necessary when there is a good end of a long way, not to think about their own Paobu Dong, and one would like to slow down.

Giggle! The same as the third-year! We have three times the opportunity to test in sports has been a test, I ran a 3 minutes 26 seconds, Kusi, and next to re-sit ... ... (tell you a trick: to run before the cup of coffee. Although the finish will spit啦, but will be much faster. So, please take a good tissue! last time I was being escorted out, He He)

I wish you luck啦! Refueling Oh!
Langkasuka 03172010-01-29 02:19:13 +0000 #7
If the test 800, you are running 1500 meters every morning, persist for two months can be, and certainly a success, I was sporting health. Do not just run too fast, and gradually speed up. I am now 800 scores two minutes ten seconds.
744,606,2012010-01-29 02:26:30 +0000 #8
9:00 every morning jog one kilometer of road, in the hard pressed, they should take a deep breath.
Located in the street2010-01-29 04:26:13 +0000 #9
instead of 3 minutes and 25 seconds do?

Is very easy啦, each time followed the team during training persist, Pao Budong do not fall, do not breathe through the mouth, or chest will be very hard to accept, the speed will be slow , approaching the finish line, do not put that as a destination, it is necessary when there is a good end of a long way, not to think about their own Paobu Dong, and one would like to slow down.

Giggle! The same as the third-year! We have three times the opportunity to test in sports has been a test, I ran a 3 minutes 26 seconds, Kusi, and next to re-sit ... ... (tell you a trick: to run before the cup of coffee. Although the finish will spit啦, but will be much faster. So, please take a good tissue! last time I was being escorted out, He He)
!
Small degree of Hello2010-01-29 05:29:58 +0000 #10
You need to run 5000 meters per day. The first 3 - 5 Days with 25 minutes to finish. A gradual increase in running speed.

The last 2 - 3 days can run 2,000-3,000 meters, the key to have strength , it should be at 8 - 10 minutes finish. to have the confidence and perseverance. necessarily be able to ran into the top three.

normal circumstances, the best scores in middle-distance running are all uniform. In addition to the starting line to run after the buildup and the final sprint things, the way is basically a higher rate of steady running. Steady running rhythm and breathing rhythm and stability, to ensure that the balance of the amount of oxygen and oxygen supply, energy, material and continuously enter the organization will enable the body's nutrients are in good working condition, save for the fatigue strength and delayed the arrival of very favorable. In the game, good tactics are the key to success. Should be based on player's own ability to win. In the middle-distance race, following the use of technology is that people running for better race results in a measure. Endurance athletes may be a good game to take the leading run tactics, speed, good athletes can be taken to follow the run tactics, it is because a good final sprint endurance is difficult to use high-speed, if taken to follow the run, is bound to affect performance, speed, good if the to take the leading run will consume a lot of energy, affecting the final sprint will also affect the results. On the other hand, following the race and leading run can also be alternating, middle-distance athletes should take this tactic. In short, should be based on the level of the individual to determine when to follow, when to lead.

Used to follow the run tactics: start after starting, always follow the leader or small group behind the (usually followed by the first or second). If you need to Superman, must be carried out on the straight and avoid costly mistakes turn to run more than Superman. Try in the final 200-meter sprint over opponents and take the lead through the finish. Race should pay attention to the following forms:

(1) Running of the 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. Running head-to be positive and shoulder muscles to relax, right arm increased to maintain the excellent pre-dip, feet touch the ground kick reasonable tread and the rear legs should be fully justified before the swing, vacated motor coordination relaxed, upper body posture correct arm movements stretch to maintain a good strong upper body balance.

Breathing middle-distance process, the human consumption of energy large pairs of 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,

on the third floor and one of my answers meant. Before -----

I wish you success! Refueling ah!

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