800-meter running skills. I'm a girl, and I'm fat. No matter how long I run, I count backwards. First of all, according to your current grades, determine how much time you can have for exercise and sports. Besides going to physical education class, you should run at least twice every three days. When you run, your physical endurance is close to four-fifths of the limit, but once you take the first step, you can't stop.

Physical education class runs 800 meters to test himself with the man in front.

Don't squat and walk more after running. Do more lunges and leg press. The heel of the hind leg must touch the ground, and then stretch the muscles to make them slender.

When you practice more, your legs will secrete lactic acid, which will make your legs sour. Dare not touch them. It doesn't matter. Shake your legs gently and jump. Don't be afraid of pain, those who have surgery anesthesia for beauty are much more painful than you. Besides, you did it for beauty.

When professional athletes run 800 meters, they almost keep accelerating.

I don't think you can do it, but you can run tactically. In detail, if you are tired of running, you may forget everything. Say it briefly. According to the standard site of 400 meters, the method is as follows:

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 400-700 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, finally 100 meters, according to my first 700 meters running method, you should be exhausted, you have seen the finish line, there is nothing to say, run as fast as you can.

good luck ...

In fact, if you think you can't practice alone, find a partner to practice with. It should be no problem.

I am a girl, 15 years old. Is it fast to run 3.32 meters in 800 meters? Unhappy. I remember when I took the senior high school entrance examination, many girls got a little more than 3 points, and your score barely passed.

800-meter running skills, ah ah, please help. First of all, what is your foundation? How far is it from the perfect score line? If you practice full marks in 20 seconds, that's no problem.

20~40 is also worthy of good grades.

If you used to practice every day, I think you should know how much you can run. If you don't practice regularly, you can jog 2000 meters first to try your endurance. Never stop. It doesn't matter to slow down. Run once every two or three days 1500.

It won't take long to have an effect. You can bring sandbags if you are not addicted. 1.2 week test. Don't be too tired. Don't overdo it at once. It's useless

Breathe at a constant speed, don't gasp unless you have to, keep the rhythm, don't be nervous yourself, keep the rhythm and frequency in disorder, don't panic once you gasp, and be sure to stick to the finish line. Usually this is the time to make achievements. After running 700( 1000), he began to gasp.

The last 100 meters must be washed. Don't be afraid of discomfort when running, so that you can get full marks.

Note before the first game:

1. Drink some high-concentration glucose water 30 minutes before the competition (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 the competition. Remember!

Don't eat sweets like chocolate on the day of the game, it will make your throat sticky.

3. Know your opponent. Whoever has a high level and good grades should know fairly well. Second, we should be fully prepared. Prepare a comfortable sportswear, and remember that you can't wear new sports shoes, which are easy to rub your feet.

2. Preparatory activities

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.

Later time

1. 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.

3. Competition time

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.

2.800 meters must be a high-speed run at first, but you run too fast and have no strength behind you. When you keep your own strength, others will reach the finish line, then you will start to exert yourself to about 80% according to your own strength. Increasing the speed will make you enter a state of anaerobic breathing earlier. After entering the anaerobic breathing state, we must stick to it with tenacious willpower and break through the pole by strengthening the swing arm. But you must have good quality to use it well. It should be noted that the higher speed sprint in the second half is supported by the physical quality accumulated in the usual training. Generally, the last 200 meters will give you no strength. In the process of running, you can't put your strength on your feet and neck to speed up. In the process of running, especially when there is a sprint, we must grit our teeth and insist on strengthening the amplitude and frequency of the swing arm, which naturally accelerates the speed of the swing arm, which is why I repeatedly emphasize the swing arm. In the process of running, you must relax, especially the technique of cornering. When turning, your body's center of gravity is slightly inward, which can increase your stride.

any other business

1. Upper body posture and swing arm movements

Keep your upper body slightly forward or upright. The head is naturally in a straight line with the body, and the muscles of the abdomen, buttocks, face and neck are slightly relaxed. The swing of the two arms also plays a role in adjusting the step size and step frequency. If you want to switch legs quickly, you have to swing your arms quickly. When swinging, swing back and forth naturally with elbow force with the shoulder joint as the axis. The swing arm must be relaxed.

2. foot movement,

Before the foot touches the ground, the thigh actively presses down with the swinging leg, and the calf naturally swings forward and swings back to touch the ground. Use your heel when landing, and then turn over your whole foot. After your feet touch the ground, you should bend your ankles, knees and hips quickly to complete the cushioning action. After that, straighten completely.

breathe

Ensure the breathing rhythm, inhale in three steps and breathe in three steps, inhale through nostrils, exhale through mouth, exchange gas mainly by inhaling, and exhale fully in each breathing cycle to ensure the required inspiratory volume.

You can listen to music to relax before running, and shout when you are nervous when standing on the runway. When you run, you must relax. You should run empty-handed. Don't clench your fist or clench your teeth and tighten your neck, which will only distract your power distribution.

Break one's limits

In middle and long-distance running, because the supply of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest tightness, disordered breathing rhythm, difficulty breathing, weakness of limbs and no longer running. This phenomenon is called pole. "This is a normal phenomenon of middle and long distance running. When the "pole" appears, you should continue to run with tenacious will, and at the same time strengthen your breathing and adjust your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomfort disappears. This is the so-called second breathing state.

Practice several times according to the above method before the game and master it slowly.

The teacher told me the girls' 800-meter running skills, which is also my experience: "three steps to suck, two steps to shout." Run as fast as you can at first. In the second half, everyone has an extreme, and no one can run faster. So at this time, you must insist on not walking, don't stop, and keep running, even if it is slower than walking, until you pass the limit.

That's how I run. At first, I followed a PE student in our class. In extreme cases, I have been running. Although he ran slowly, he left other students far away from the beginning. Although I was about 50 meters behind the sports student, I was the second to finish the race. My score is 3 minutes and 20 seconds. This is my best result.

After running like this, don't drink water immediately, walk slowly, don't sit still, rest for about half an hour, and your heart will return to normal, with a beat of 100 times per minute. You can drink some warm water at this time.

Believe me, you will pass the exam smoothly!

Sprint 1 100m running skills1,and keep a good attitude.

/kloc-the competition in the 0/00 meter race is very fierce, and it is inevitable that the contestants will be nervous. It depends on who can adjust well. If you want to adjust your mentality, you should regard this competition as a normal exercise. In order to play calmly and play to the highest level.

2. Warm up.

Athletes all know that it is very important to warm up before the game. Especially in a more intense race like 100 meters, if you don't have enough warm-up, you are prone to leg cramps and other symptoms during the race, and then you can only sigh. Therefore, it is necessary to practice leg lifts and do warm-up exercises before the game.

3. Master the starting skills.

The key to the 100 meter race is the start, and the speed of the start is directly related to the performance. When starting, you must react quickly, from hearing the starting gun to your brain and then to your feet, you must cooperate well and concentrate. You also need to straighten your starting posture. There are generally squatting and standing. In large-scale competitions, squatting posture is often adopted: that is, stepping on the back pedal with both feet, supporting the ground with both hands, and squatting on the ground to prepare for the start. When hearing the sound of being in place-ready, the body arches, retreats and straightens, and the body center of gravity falls on the forearm and front leg. When the starting gun or whistle sounds, you should immediately push your back foot off the pedal. Push it straight carefully. You can't lift your feet very high, which will slow down the starting speed. At the same time, the arm swung quickly and rushed forward. Pay special attention not to rush. If you rush twice, you will be disqualified.

4. Maintain good explosive power

/kloc-the explosive force of 0/00 meter sprint is very important, which is directly related to your starting speed and accelerating sprint. Explosive power is directly proportional to individual physical fitness, so all sprinters have strong physical fitness in the top international 100 meter competition. In addition to physical fitness, you can also improve your explosive power through hard exercise, mainly to train your leg strength and agility. The commonly used practice method is leggings running, that is, tying iron sand bags on the legs to practice starting.

5. Pay attention to the rhythm when running.

/kloc-In the process of 0/00 meter running, the rhythm is very important. Be sure to run at the pace of your usual training, neither fast nor slow, and don't be influenced by the players next to you. The arm should swing quickly and forcefully, in harmony with the leg rhythm. The arm should not swing from side to side, but swing back and forth.

6. Speed up running and adjust the pace.

When running 100 meters, especially in the acceleration stage, the pace should be adjusted and the stride size should be consistent. If the stride is small, the swing amplitude of the arm is also small, and the frequency should be increased. If the stride is large, the stride distance is large, and the arm swing amplitude is also large, the frequency will be reduced. These two steps have their own advantages and disadvantages, so we should choose according to our own actual situation.

7. master breathing.

When sprinting, it is very important to breathe properly. Breathe evenly when running, and don't inhale or exhale too hard, otherwise it will easily cause side breathing. Especially in the acceleration phase, keep breathing steady.

8. Finish the final sprint

In the 100 meter sprint, the sprint is very important. When sprinting, you must make every effort to speed up the pace. When you are close to the finish line, your head and upper body should lean forward.

I am a girl, why can't I run sprints, but long-distance running and sit-ups are good? That means your explosive power is not very good. Speed is the key to sprint and endurance is the key to long-distance running.

How to run fast? Seek 100 meter sprint skills. The 100-meter run consists of four technical links: prone start, accelerated run after start, midway run and sprint run. In order to improve the performance of 100 meter, we must improve it from the above four technical links.

Squat start-it is very important to master the correct starting technique. Pay attention to the following points when starting:

First, in the "preparation" action, the center of gravity of the body moves forward as far as possible, the shoulders exceed the starting line, and the body weight is mainly placed on the arms, which is conducive to a quick start;

Second, the first step after starting should be small and fast. The most common mistake is that the first step is too large, which will play a braking role and affect the starting speed;

The third is to swing your arms quickly after departure.

Accelerated running after the start: the accelerated running stage after the start is generally about 20 meters. This link should slowly improve the center of gravity of the body with the acceleration of speed, instead of improving the center of gravity of the body in three or two steps.

Running on the way: Running on the way is the highest speed in the whole 100-meter race. This link should maintain a large stride and a high pace frequency, and complete the race at a high speed.

Sprint: maintain a high speed in the final stage, and quickly press the line to cross the finish line when approaching the finish line.

Sprint and long-distance running grip long jump skills 100 meter sprint skills: do some relaxing jogging and ligament stretching exercises every day to gradually relax your muscles. When the game comes, do warm-up exercises half an hour in advance, that is, jog leg press and so on. Be careful not to be too tired and sweat a little. When you stand at the starting line, what awaits you is to rush forward desperately. Because your preparation time is relatively short, it is impossible to talk about skills at all, and you must ensure that you eat and rest. Don't worry, I'm a sprinter and I won't mislead you. 200-meter sprint skills: 200 meters is a sprint, so the first thing to pay attention to when starting is to concentrate on the road, take a deep breath when hearing "preparation", and start quickly when hearing gunshots. Secondly, anyone who has seen the 200-meter race knows that the starting position of the 200-meter race is at the corner of the runway. At this time, the starting point is very important. When placed, the extension line of the starter should be tangent to the inner arc of your pass. This will help to shorten the distance and accelerate the running after the start. I think the 200-meter dash should start from the half distance of about 70 meters from the finish line, and there is no so-called "slowness" in the process of running into the 200-meter dash. Go all out to finish the game. And try to reduce the number of breaths, especially in the sprint stage. 3000-meter long-distance running: the correct rhythm should be: rush-slow-rush. Don't worry about rushing too fast at first, because untrained people can't rush the trained people, so you won't lead. Slowing down in the middle is a kind of rest for your body, at least psychologically, and the psychological effect is very useful. In the end, you actually have no strength, but it's almost over. What are you waiting for? Fight. Don't feel so far away, wait to rush, believe in yourself, rush again and never stop. ————————————————————————————— All of the above are subjective factors. Let's talk about objective factors. 1。 Good running shoes, the so-called good is suitable, not tight or loose, loose to about 1-2 cm. 2。 Everyone says to eat chocolate before running. I haven't tried it, but it is scientifically effective. I usually drink 1 2 saliva to moisten my throat before running. 3。 Wear shorts above the knee. 4。 I am in the United States. The warm-up exercise of our track and field team before the game is jogging at the same distance as the game, but you haven't trained. Considering that it may consume your physical strength, it is recommended to run 1500m jogging to warm up. Long-distance running skills: warm-up steps: a. Hands akimbo and toes alternately move bilateral ankles. B. Kneel and squat, lift your heels, and practice repeatedly for 3 to 5 times to move both knees. C. Alternately raise and abduct the lower limbs and move the hip joint. D leg press, pulling leg muscles and ligaments is a whole-body exercise, and the correct action essentials are extremely important. 1, keep the head and shoulders at the bottom. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest. 2. The arm and swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. 3. Keep the trunk and buttocks upright from the neck to the abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning back, which is conducive to breathing and maintaining balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running. 4, waist and waist should be kept naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing. . 5, thighs and knees, thighs and knees swing forward hard, instead of lifting. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive. 6. The calf and achilles tendon foot should fall about one foot in front of the body, close to the midline. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint. You can check your footprints when running on the beach for reference. 7. If the stride of heel and toe is too large and the calf stretches too far forward, it will land with the foot and produce a braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole. Grip strength skills: first of all, you should know that grip strength mainly comes from forearm. Then, the choice is as follows: 1, the metal spring of the grip, not the plastic grip ring. 2, wrist strength device 3, pull-ups Pull-ups mainly rely on the strength of latissimus dorsi and biceps brachii and forearm. If you can insist on doing several groups every day, it is very beneficial to balanced development. These exercises have a good effect on forearm muscles, especially the small grip strength, which can be carried around at any time and practiced hundreds of times a day. After half a month, the forearm is obviously thick! I tried it myself. You've only been practicing for over a week. It is normal to feel tired and weak. It will be fine in a while. Keep practicing. The forearm is a small muscle, which is easy to recover. As for losing weight, let's run for 45 minutes to 1 hour every day. If you stick to it, you can effectively reduce fat. If you are not fat, don't consider losing weight, it will affect your strength. Choose animal protein, such as egg white, chicken breast, milk, beef, etc. This diet is generally accompanied by a lot of weight-bearing exercise, and its function is to increase muscles. Of course, the premise is training. It's no use just eating without training. The principle of the grip is nothing special. In fact, it is the same as your grip ring, but it needs more strength. Don't let go immediately at the end of the pinch, keep tense 1 2 seconds, so as to exercise your muscles to the maximum extent. Skills of standing long jump: yes ~! That is, take 20 minutes or 65,438+00 minutes after studying every day, make proper preparations first, and practice on the square brick floor below your house. When practicing, you must master the scale of separating your feet, and then press this scale when you feel that you can jump further (generally a little longer than one foot). Then swing your hands hard, and you must focus on it, and it is the feeling after landing. Otherwise, you will fall and squat down. Also, you should practice every day, but don't practice for too long. As long as you keep practicing, it will be effective, and in a few days, it will be effective. Just keep practicing. On the problems that should be paid attention to in deep squat and long jump. Don't run too fast to take off. 2. Jump high when you take off, and the inertia before the run-up and the upward force form a parabola, so that you can jump far. 3. Look far in the air, don't look down at the ground, lift your thighs high (knees looking for your chest) and stretch your arms forward. Landing means stretching your legs, stretching your feet forward and swinging your arms back to keep your balance. Pay attention to the first jump and try not to foul. 5. Prepare for activities by jogging and sweating; Do leg press, press waist, turn over, rub shoulders and other activities, and exercise related joints, ligaments and muscles. Do a few vertical jumps in place before the long jump to improve your excitement. 6. Pay attention to keep your body temperature during this time and don't let your body cool down.

Seek the skills of 800M long-distance running and 50M sprint, and ask God for help. The training method of 800 m is: running more, practicing endurance and leg strength, mainly training leapfrog, squat and jump, all in order to exercise leg strength. Be sure to keep running fast every day, and the running speed will increase a lot. Don't run too fast or too slow ahead, run at a constant speed, and sprint at the end of 100 meters. 100 meter training method: you should train leapfrog, squat, jump, lift your legs, and run 100 meter or more. These are all exercises of leg strength and explosiveness. China Sports Madmen-Cappuccino answers this question for you, please don't copy it! thank you

800-meter running skills, help, I'm going to take the senior high school entrance examination, help me! It's hard to improve your strength in a month, but you can improve your performance through some details. 800 meters should be regarded as a middle school long-distance running. The key issue is endurance, not speed. You can run on the playground after school every day. You don't need to run like an exam every day. You can jog 2000 meters every day to improve your endurance. In the real exam, we should pay attention to our own speed, have a correct positioning of our own ability, and it is best to keep a constant speed throughout the exam. We must not rush too hard at the beginning, which will lead to fatigue in the later stage and have a great impact on our performance.

I am now in college, ranking first in the 400 th grade of middle school. I hope my experience will help you.