1, endurance
Endurance methods include walking, fitness running, swimming, cycling, boating, mountain climbing and some ball games. You can also run in situ, jump rope and climb stairs according to local conditions.
Endurance exercise can be divided into aerobic endurance and anaerobic endurance. Aerobic endurance includes long-distance running, swimming, climbing and aerobic exercise. Anaerobic endurance sports include explosive sports, such as sprint, high jump and long jump.
Step 2 save your strength
People with poor explosive power should pay attention to shortening the movement distance. Take long-distance running as an example, you can start from 500 meters a day and gradually transition to 1000 meters. Exercise can be selected, such as push-ups, squats, jumping steps, running fast, etc. And you can also use dumbbells, tensioners and other equipment.
3, chest swing arm
Because in this process, the human body is constantly consuming energy and prone to fatigue. At this time, if you can hold your head high and hold your chest high, it will be of great help to improve your hunchback, help improve your respiratory and circulatory system and establish a normal memory state.
Swinging your arms back and forth in the process can keep your body balanced and coordinated, and make your body swing more naturally. When swinging your arm, don't miss the fact that your hand is in front and your elbow is behind, and naturally swing with your footsteps. Pay attention to the running posture, lean forward and swing your arms back and forth. Many people often swing their arms from side to side. Avoid shaking from side to side when running.
The speed depends on the stride and frequency, and it is difficult to improve the frequency. We should try to increase the stride and swing arm to adjust.
4, nasal suction nozzle shout
Breathing during running is profound and long. Generally speaking, you can breathe through the nose nozzle. If your physical strength drops seriously, you can breathe through your mouth.
5, landing buffer
Many people run with their feet on the ground, and the sound is louder when they land. The correct action is that the heel should touch the ground first and then transition to the whole sole when running, which is a kind of protection for ankle and knee to prevent periostitis.
Step 6 win the corner
1 Start at the corner and accelerate.
The starter must be installed at the tangent point of the curve on the right side of the runway. In the "in place" action, the left hand should be held 5 ~ 10 cm away from the back edge of the starting line. After hearing the gunshot, start from the right side of the runway and accelerate to the position directly opposite the tangent point of the curve. Then try to run on the left side of the runway, which can save distance. Don't waste your energy running from left to right.
Running on the way to two corners
In order to overcome the centrifugal force, the whole body leans inward when running in a corner, and when swinging the leg forward, the left knee slightly abducts and falls on the outside of the forefoot. Button your right knee slightly inward and fall on the inside of the sole. At the same time, increase the forward swing of the right leg. When running the swing arm in the corner, the swing amplitude of the left arm is slightly smaller, and it swings back and forth near the side. The swing amplitude and strength of the right arm are slightly larger, slightly to the left and front when swinging forward, and slightly outward when swinging backward.
The above is the content introduced by Health Network for your reference.
,, 800 meters,