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800-meter run on the issues

Etvxq ◆ small unitary _wz2010-04-17 20:10:42 +0000 #1
our school playground is very small, 800-meter run to four laps is easy halo

And because very little training before, so now, although able to finish, but probably use more than four minutes, while the full score is 3 minutes 38 seconds to run when the distribution of power

what should go behind the leg is generally not raised up, breathing how?

Hope that good at all to me make a suggestion.

In addition to training more than recommended, please up.
modesty makes progress _2010-04-17 20:17:09 +0000 #2
girls 800, boys 1000 bar -

Running running skills to the process of uniform 【【【】】】. In general the best results are steady running but we do not look at the last hub. According to their level of training, the race start, we need to dash about, panic, red tens of meters to slow down. Then, to maintain their speed, it is best to follow the run, is to keep up a level similar to their own people. Attention to breathing, to call three steps, three steps smoking. Step three is to get ahead, kept breathing, run three single-step, has been breath. If shortness of breath, can not, on the second step into a call for a two-step absorption. Note: Do not Zhang's too much mouth, otherwise, into the air, my stomach aches. If it is 400 meters standard venue twice and a half, in the final 200 meters, to the exhaustion of body strength, forward, then you can big mouth breathing until the finish line.

According to your ability, steady running tactics should be used: In addition to starting and final sprint after Getting run, the way is basically a higher rate of steady running. Middle and Long Distance breathing method process, the energy consumption of a large body of oxygen requirements are large, therefore, to master the correct method of breathing is very important. Middle and Long Distance on the way, in order to increase the pulmonary ventilation, breathing nose and mouth at the same time using methods of breathing. Rhythm of breathing and running rhythms should be matched by calls to ordinary two-step, two steps of a suction, or three steps and exhale for a three-step absorption. Note increase breathing when breathing deep. 7, the Limit "and" Second Breath "Middle and Long Distance, due to lag behind the supply of oxygen the body needs, go to a certain distance, there will be chest nausea, breathing rhythm is damaged, breathing difficulties, limb weakness and difficult to re- feeling run down. This phenomenon is called pole. " This is a normal phenomenon in the Middle and Long Distance. When the "pole" appears, with a strong will to continue to run down, while strengthening the breathing pace adjusted. Thus, after some distance, the breathing becomes more uniform, action, feel comfortable again, all discomfort disappeared, and this is the so-called state of the second breath. Movement in the Middle and Long Distance, more because of insufficient preparation and prone to abdominal pain, mainly caused by gastrointestinal spasm, then students must not be tense, the site of pain can hold hands, slow running speed, do a few deep breaths that persist for some time, the pain will disappear.

Or by following the run play: After starting, always follow the leader or small group in the back, and strive to exceed competitors in the final sprint stage, took the lead through the finish.

Still running Action: It should be noted that running be sure to relax and coordination. This requires the establishment of the correct action based on the application of the foot with the ground the whole foot, knee cushion the transition to the forefoot stomp. Upright upper body relaxed, his arms swing naturally strong.

Also in a few suggestions:

First of all, before the game, "before three days from today to" eat less or eat sugary foods to eat before the game began three days of high pond food, game day, eat a meal Bacheng, better digestion, before the game 30 - 40 minutes to drink 200ML glucose concentration of 40% water. Also take 3 vitamin C. Do not eat chocolate.

2, do a good job preparatory activities before exercise. Track and Field is very easy to cause muscle, joint and ligament injuries, particularly lower limb injuries more opportunities. The only way to prevent the warm-up. Warming the more fully the less prone to injury. Can be jogging on the basis of the shoulder, elbow, Beiyao muscles, legs and other parts of the activities of knee and ankle joints, ligaments strengthen the muscle strength, enhance the body's sensitivity and coordination in order to prevent injuries, improve athletic performance can be . 4, before exercise or competition, students should pay attention to good sleep and energy savings, should be controlled before eating and drinking too much, but not alcohol.

5, sports or games, they should do a good job relaxing activities, so as to restore their physical strength and muscle power. The method is to relax the body parts of jitter, beat, double co-operation with each other massage. 6. Coat off when the body such as fever, long-distance running should be immediately put on after the coat, to prevent the common cold. Long-distance running shoes and socks should be worn soft and feet,

● position:

1. Do not bow to the rise in front of eyes watching, this will not cause injury to the cervical spine.

2. Ran uphill, the reduced pace, it will be more relaxed.

3. Feet floor to light, "substandard," the burden of overweight increases the bone; foot when landing, the knee should be slightly bent.

4. Back should remain straight and relaxed. Lean forward as poor physical stability and strength, this time straight as far as possible, so that the muscles get exercise.

5. Not about the hip and waist twist rate too, which will increase the chance of injury.

6. Arm bent about 90 degrees, running should "throw off arm" so that arms and laid them out as much as possible.

7. Running, hands naturally relax, do not grip too tight fist can also be stretched out his hands, palms inward.

8. To keep your shoulders relaxed, otherwise bent, more tired, stiff neck is also easier.

● Breath:

breathing when running with the running speed with breathing in two ways: one is the only nose breathing, the other is breathing with the mouth and nose. To run comfortable, to distinguish between the stage and the running speed of the most important. Running at the beginning, or slow, the oxygen demand is small, only nasal breathing to meet the oxygen demand. If the temperature is low or running against the wind, but also on nasal breathing, so the gas into the lungs can be heated humidification nose and nasal mucosa, thus avoiding the inhalation of dust, bacteria cause coughing, bronchitis, abdominal pain (often said of the stitch) , cold stomach and other diseases. When running a long time or speed was faster, the nasal breathing would be difficult to meet the needs of the body of oxygen, if only nasal breathing, respiratory muscle fatigue easily. At this point should be with mouth breathing, relieve respiratory muscle pressure. Of course, completely open mouth does not work, it is best opening of the mouth, light teeth, tongue rolled up slightly against the upper palate, to allow air in and out from between the teeth. Breathing, pay attention to be uniform and have a rhythm, breath to be short and powerful suction to slow even with appropriate depth.

● Respiratory rhythm:

breathing rhythm and pace with the running, it is generally used to adjust according to its own needs, free breathing rhythm, in fact, breathing rhythm and pace should be closely Caixing. Jogging breathing rhythm is usually every 2 to 3 calls to step, step one every 2 to 3 absorption, and to maintain uniformity and depth of breathing the same, it will run up and feel light. As the distance increases, the body gradually obvious fatigue, which often need to slow down the forward speed, or stop to take two steps to adjust the breathing rhythm.

● breathing depth:

to enhance the depth of breath when many people do not pay attention in the running depth of breathing, so the movement continues for a long time, there will be short of breath, resulting in chest tightness, breathlessness. Although some people pay attention to deep breathing, but often overlooked the depth of breath. In fact, when running a long time, only the depth of breath due to increase in order to best meet the needs of the body of oxygen. Depth increased, it may be more emissions, increased negative pressure in the lungs, making breathing more easily, but inspiratory capacity could be increased.

Speed increase speed by three methods:

⒈ increase in stride frequency

⒉ increase the pace

⒊ can increase the step frequency has increased stride

The first method is more than the second desirable, will cause the increase of stride length stride length is too large, then will cause some biomechanical problems and sports injuries.

Speed training, especially in track and field speed training should be gradual (and painless) to improve the training of stride frequency and stride length. It is important to gradually increase. Speed training for track and field, feeling the pace of development is very important, but also provides an opportunity to improve running form.

Easy to collect, I hope useful to you.
Shaozhiqing1982010-04-17 20:59:30 +0000 #3
pretend to be sick
I am a good handsome2010-04-17 21:01:32 +0000 #4
800 meters, then do not run the fastest 200 meters before, if your endurance is good that the highest super-speed Flush the 400 meters, so you finish the 200 meters with a sudden acceleration, if You will find it difficult (if a good training may be easy), run bigger steps, gradually smaller, and then speed up sprint. Therefore, use 70% of the 100 meters before the speed run, and then 200 meters below 60% of the rate of use must be uniform, the last 100 meters should hang in there, this time is the time to test your speed endurance. Mainly to their good physical distribution. Their time in the race went as close to the left, so save distance, not to the right of the left 跑跑 跑跑.

Breathing, call a general two-step one, step one suction, or three steps and exhale for a three-step absorption. Note increase breathing when breathing deep. If you are not breathing, mouth open slightly for ventilation, and avoid Da fast mouth breathing. Mouth breathing does not matter, as long as the adjustment well, find their own breathing rhythm, the average person is a call in step 2 or 3 calls to step on a few significant steps to adjust your breathing you can, do have rhythm. This will not only reduce the pressure of the lung, but also can allow himself to concentrate not so tired.



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