1 content. Preparatory activities can be divided into general preparatory activities and special preparatory activities. The general warm-up activities are mainly some systemic physical exercises, mainly including running, kicking and bending. The role of general warm-up activities is to improve the overall metabolic level and the excitement of the cerebral cortex, and reduce the occurrence of sports operations; Special warm-up activities refer to physical exercises that are adapted to the content of physical exercises, such as shooting and dribbling before playing basketball and jogging before running. Unless there are some special sports and competitions, ordinary people only need to carry out general preparatory activities when exercising, and then they can carry out formal sports activities.
2 Time and quantity. The amount and time of warm-up activities depend on the content and amount of physical exercise. Because the amount of exercise in fitness is small, the amount of warm-up activities is also relatively small, and the time should not be too long. Otherwise, you will be very tired if you don't exercise. For half an hour's physical exercise, the preparation time is generally around 10 minutes. When the temperature is low, it takes a long time to prepare for activities, and the amount can be larger. When the temperature is high, the time can be shorter and the amount can be smaller.
3 time interval. Unlike athletes who formally participate in competitions, ordinary people can do physical exercise immediately after warm-up activities. The proper rest of athletes after warm-up activities is to restore their physical function and create excellent results in the competition. However, most people take part in sports activities in order to strengthen their physique, not to create achievements, so they can take physical exercise after preparing for the activities.
Athletes should be fully prepared before training and competition. Take the 1000 meter race as an example. Your preparations should include:
1. jog all the way (10 minutes or more, sweating)
2. Whole-body ligament exercise: leg press, stretching upper limb shoulders and moving all joints for more than 20 minutes.
3. Various dynamic exercises: accelerated running and various short-distance jumping exercises.
800 is a required option.
Let me tell you something.
1. You can try to run 1000 meters, but if you don't want to, then you can run two or three 800 meters every afternoon. You must do your best. As we all know, everyone has his limits. If you break it, you will be uncomfortable for a while, but your performance will be extremely long. But you should pay attention that the interval between two 800 meters should be within 7 minutes, not too long! !
2. When preparing for activities, you can relax and run 2-3 laps, and then run a particularly long 400 minutes.
You can't run at the late stage of 3.800m, try to swing your arms and use your arms to drive your legs to swing.
4. Before 100 meters, you have to rush out, then adjust your stride and breathe. Finally, we must sprint, and we must swing our arms and bring our legs.
If you want to find the right frequency, you must master it.
6. Pay attention when sprinting: If your endurance is better than your speed, sprint ahead of time! If the speed is faster than the endurance, you should sprint in the last 80-90 meters! Remember that according to your own situation
1, after the start 100 meters, that is, the first corner, everyone is very excited, will speed up the running, and want to rush to the front position for psychological comfort. You don't have to worry about how they run. You should keep a clear head at first. Don't compare anything with others. If you want to compete, you will run 50 meters and then stride.
2./kloc-after 0/00 meters, don't rush too hard. From the first corner to the first lap, keep a constant speed and ensure that you don't slow down. Of course, when you approach the first lap of the runway, your speed will definitely slow down. People who haven't practiced professionally have this problem, because subconsciously, what you see is the end of 800 meters. Although your speed has slowed down, you must have the idea of keeping the speed in your mind.
After the first lap, there are usually teachers or classmates cheering for you at the finish line. You start staring at the classmate in front and follow her. Once you pass, keep an eye on the classmate in front and don't let her overtake. You are quick because you have caught up with the classmates in front. The students in front feel that someone is chasing you, which will make them feel oppressive and accelerate. If you follow closely, your speed will increase. You will feel very tired at this time, but don't worry, the classmates in front of you will be more tired and mentally more tired than you.
4. In the process of 400-600 meters in the second lap, you will be very tired, and you will feel unable to walk. It's okay. It's a psychological problem. The fewer steps you take, the more times you stamp your feet, and the faster your physical energy will be consumed. Take a deep breath and feel the swing of your arm. As the arm swings, the leg will naturally move away.
5. In the last 200 meters, according to my first 600 meters, you should be exhausted. You have seen the finish line. There is nothing to say. Run as fast as you can.
First, breathe:
1. Breathe through your mouth and nose at the same time, and let the air pass through both sides of your tongue, which can moisten the air and prevent the cool wind from blowing straight into your throat.
2. Running is generally two steps and one breath, two steps and one breath, or three steps and one breath.
Steps: the size of the 800-meter runner is not important. Get used to it and you can run. Do not change easily.
Second, the treadmill: You can do some aerobic exercise on the treadmill. It's not fast, but it takes at least 20 minutes to run. Without it, it doesn't mean much.
Third, warm-up exercise:
1. Jog first and sweat a little.
2. Do leg press, press waist, turn around, pat shoulders and other activities. And move related joints, ligaments and muscles.
3. Do two or three 30-meter acceleration runs. (The above content is completed 20 minutes before the competition. )
4. After getting on the runway, do a few vertical jumps in the same place to improve your excitement.
Pay attention to keep your body temperature during this time and don't let your body cool down.
Clothing: as long as it is suitable for sports, but don't wear too much. If you sweat too much, you can't walk away. Pay attention to put on warm clothes immediately after running, and change wet underwear if possible.
Five, diet:
1. Drink some high-concentration glucose water 30 minutes before exercise (glucose is a monosaccharide, which can be quickly digested and absorbed and directly acts on muscles). Don't drink other drinks. Drink white water when you are thirsty, and don't eat any food 30 minutes before exercise. Remember! !
Don't eat sweets such as chocolate on the day of the exam. Eating games will make your throat sticky.
An intransitive verb gift:
For ordinary students, winning often depends on their perseverance and confidence. If you are tired, so will she. The key is who is heartless! Whoever holds on will have the last laugh.
The standing long jump is different, and the jumping performance is different. So how do you jump further without changing your physical fitness? After repeated teaching practice and exploration, some techniques and methods have been improved and good results have been achieved. Its practice is as follows:
First, two feet stand equally.
The two-legged approach is often overlooked. Physical education textbooks have different opinions on this issue: some are "differential of legs"; Some require "feet and shoulders width". As for what posture to stand in, there is no specific provision in the textbook, so most physical education teachers adopt the "figure-eight" posture method. In teaching practice, I feel that the scale of the former is difficult to master, while the latter is clear, but bigger. My practice is: first, I stand with my feet in a positive posture, and then with my front toes as the support point, my feet follow and separate to both sides until my legs are parallel. In this way, the toes are forward, consistent with the direction of movement, and the legs are basically vertical, and no included angle is generated, which is beneficial to the movement of the knee joint and ankle joint. And students dare to master it easily.
Second, the coordination between the swing of the two arms and breathing.
It is very important that the swing arm and breathing should be properly coordinated. When teaching, relax your arms, slowly swing to your head from bottom to top, then inhale easily, and then exhale from top to bottom to both sides and rear. When you want to take off, your arms are quickly placed on your head from bottom to top. Now you take a quick deep breath and follow the hem to the back of both sides. Move as fast, but at this time you are not exhaling, but holding your breath. This can provide the maximum energy for the muscles before taking off, and enhance the instantaneous explosive force of the muscles when taking off.
Third, the body center of gravity moves forward.
In teaching, my practice is: before jumping, with the arms swinging from top to bottom to both sides, the upper body leans forward, then the arms are bent into a semi-squat posture, the heel is raised, the forefoot is grasped, the body balance is controlled, and the center of gravity is moved forward. Although the center of gravity moves forward slightly, it is very important. In this way, when you take off, you don't have to expend your strength to move your center of gravity forward, creating conditions for your body to soar forward and upward.
Fourth, pedaling is the key.
The effect of pedaling and swinging during take-off is an important factor to determine the take-off distance of the body. In teaching, I won't simply swing my arm back and forth as in the textbook. Because that pendulum only acts on the two arms, but it can't drive the whole body. To this end, I use two arms to swing when I take off in the high jump, but the direction is not just upward, but forward and upward. During take-off, both feet push the ground quickly with the forefoot, and at the same time, both arms swing forward and upward from both sides of the back, making the body leap forward and upward.
Attention! ! !
Here are my tips to make you jump far, but don't sit still after landing. When landing, extend your calves as far as possible! Feet follow the ground, bend your knees, and push your knees forward hard at the same time, you will feel the feeling of kneeling forward, and quickly transition to the forefoot, and the upper body leans forward. First, jump closer and experience the action. Jump hard after proficiency!
sit-up
Give you some advice. Don't sit in the back if you can sit in the front!
First, put your hands on your chest. I don't think you can stand up now because you put your hands behind your head. Try putting your hand on your chest.
Second, raise your hand and stretch forward, which is equivalent to reaching your feet with your hands, which can reduce part of your upper body weight.
Third, if not, hold the thigh root with your hand, and at the same time, hold it with your hand. At this time, 90% of students can get up!
Fourth, if this doesn't work! Then you can only find one person to help you! You can choose to hold his hand or let him push you behind!
Maybe a lot of things are not clearly expressed in words, so I think you'd better go to the gym and find a coach to guide you! In addition, when I have been a coach for a while, I often have no patience, but at least I can't blame them, because it's really tiring to talk so much every day (because that's what I do, haha), so I should keep a good attitude when asking the coach.
Finally, I hope you can do the most standard sit-ups yourself one day! I wrote down all the following standard movements! ! !
Lie on your back, bend your knees, and put your head in your hands (remember not to use force, just put your hands on your head, because pulling your head with your hands is easy to damage the cervical spine).
Try to bend your upper body forward (remember, your body is not actually raised very high. Just reach about 45 degrees, then the waist, not the abdominal muscles. It is easy to damage the lumbar spine after a long time)
Breathing method: inhale when curling forward and exhale when falling back.
Persistence is victory!
I wish you success in achieving your goal! Come on!