The strength of these famous sprinters shows that their muscle lines are as strong as bullfighting, which shows that sprinting is particularly necessary and strength is the guarantee of explosive power. Sprint depends on explosive power, and explosive power must be strong, so improving sprint test results can start with strength!
Strength improvement can be divided into three parts: upper arm, waist and abdomen, and legs! The upper arm strength is simply arm strength, but it is not just arm strength. In a sprint, you must quickly lower your arm to gain speed. Therefore, if you feel that your sprint test scores must be improved, you can start by gradually improving your arm strength.
Practical exercise: Flat plate support and pull-up flat plate support do not need a venue and can be practiced anytime and anywhere. Three times a day from morning till night, 30 groups are separated by 30 seconds, and two or three groups are done at a time. Pull-ups can train all the muscles of the upper body, and there will be hanging legs on campus, doing two groups 10 sets every day. Leg strength, practicing leg strength is to ensure the strength of kicking in the middle, so it is also a very important part. If you want to practice sprinting well, you must ensure enough leg strength!
Practical exercises: barbell squat, jogging, leapfrog, etc. Barbell squats are usually done with dumbbells on the shoulders. I firmly believe that dumbbells will appear in sports equipment on campus, but this exercise is usually arranged by the coach. The net weight is mainly stipulated here. The remaining net weight plus the net weight within 30+50 is similar. If it is light, it will not achieve the actual effect. If it is heavy, it may be too tired to carry out follow-up training.
Jogging fitness exercise can also effectively exercise the whole body muscles needed in running, and the strength of waist and abdomen becomes very important. Push-ups, push-ups are the best way to practice waist and abdomen, which is also well known and can be done without lying in bed.
Pay attention to some aspects of human posture: forearm, stride and frequency. The posture of the forearm is generally to show the elbow first and then the fist, and the stride and frequency are suitable for you. Usually you can practice the posture of swinging your arms and kicking your legs. There are four links in the whole running process: starting, starting, final sprint and line pressing.
In the starting link, after leaving the starter, the center of gravity is generally pressed down and the pace is small to obtain frequency acceleration, so as to achieve faster running speed in the shortest time. Generally speaking, this link is kept at 30-40 meters long. Finally sprint, after raising the speed to a higher level in the previous start, we must keep this speed forward. Under the condition of ensuring frequency, try to increase the stride and run 40 to 50 meters at this speed.