If you want to go further in sports, the strength of lower limbs is very important. ! It is recommended to train below once a week, pay attention to training intensity and physical condition, and don't force it moderately. The distance between your feet is the same as the width of your hips. Then, press the toes, pause the heel, contract the calf muscles, and lift the heel above the ankle.
Pause, and then gradually resume the original action. This completes one. After 50 times, the calf will feel tight, and you can continue to do it after a break. The advantage of this action is that it can be practiced anytime and anywhere. Within the distance of 80 to 100 meters, run at an acceleration of 20 to 30 meters at first, then stop the active force of muscles, passively run 20 meters with an inertia of 15, then run at an acceleration of 25 to 30 meters, and then run 20 meters with an inertia of 15. When running inertia, it is required to relax muscles and experience relaxed running movements.
Set a point on the straight on both sides of the track and field, accelerate 30 meters, then do a 20-30-meter relaxation inertia run, then jog to the corresponding position of the second straight, and then run, inertia run or jog for the same distance. It is advisable to jog for 30-40 seconds, usually in groups of 3-5 times. Practice two or three groups at a time. This method can not only cultivate relaxation ability and sense of speed, but also improve speed endurance. When running, try to raise the thigh so that the thigh surface is perpendicular to the trunk, forming a 90-degree angle. The repetition number is 15 to 20 times.
Tiptoe exercise contributes to the growth of calf muscles. You don't have to do basic training in the 100-meter sprint, but you need a certain fitness foundation for weight bearing and jumping depth. After a period of practice, your leg strength and explosive power will be greatly improved. At this time, especially targeted exercises will have a multiplier effect on running performance.