I m in junior high school, 100 kilograms, and I m about to take the physical education exam, take th

I also run long distances, as long as I adjust my breathing, and finally retain my physical strength to sprint...

However, it's time to practice ......

Curl up, hug your legs, and protect your head. Be careful, though, to prevent yourself from getting dizzy.

Jogging in front and sprinting in the last 100 meters.

Stick to running every day.

The junior high school 1000m score standard is a passing (60 points): 4'55"。

The standards for long-distance running in sports in different cities are different, and the full score in the 1000-meter test of the high school entrance examination in some areas needs to be within 3 minutes and 37 seconds.

The grade of the 1000-meter run in the boys' high school entrance examination: pass (60 points): 4'55"；Good (80 points):

4'05", Excellent (90 points): 3'50"；Out of 100: 3'40"。

You need to train reasonably according to the level you can reach, and you can't force it.

1000-meter running tips

1. Lung capacity exercises, cooperate with the exercises during the running process, the method is to take a deep breath and close the mouth during the running, and do not breathe until the breath is almost exhausted.

2. Mental practice, which is also an important aspect, because 1000 meters is a double test of one's physical strength and mind. Therefore, when I usually run and practice, I am 100 meters higher than the standard of 1000 meters, and I rush with all my strength in these 100 meters, and in the process of rushing, I constantly hint in my heart that I must reach the finish line with all my strength.

3. To start, don't panic at the start, just stay in the middle and front position, and don't rush to the first one. During the run, gradually accelerate to the front. Accelerate on the straights, and take a break to adjust when cornering.

You have to have the strength to wait for the final lap to take the place.

At the university level, there is a 1000-meter physical test, and it is difficult for people with poor physical fitness to pass.

Pay attention before you run

First of all, before running, you should drink water and eat something in moderation, otherwise you will run halfway, the body function will not adapt, many students think that before running, do not eat or drink, so that you can run well, in fact, it is a wrong view, because we are in the middle of running, the human body will produce metabolism, if the body can not supply energy in time at this time, it will inevitably lead to insufficient physical reserves, the body is abnormal, so it is recommended that you drink a small amount of water and diet, I believe you will run better.

Swap out the pace of movement

Try a middle-distance run like the 5000 meters. Pay attention to adjusting your breathing when running. 2 steps and one breath before the non-sprint The last lap of the sprint is 1 step and one breath.

Try it. Remember to eat a bar of chocolate before running to invigorate your blood and get excited. Helps improve performance.

Also, avoid bathing the night before Supplement: Of course. If you want to practice foot strength.

But you are afraid that weight will affect your height. Then practice long-distance running, and the effect of running a 1w meter will also come out. At the same time, individuals pay more attention to the adjustment of breathing in terms of physical strength.

And the strength of your feet depends mostly on how much you run.

Consistent running

The basic endurance of the body is improved through long-distance training. However, it is important to remember that the speed of this training method should not be too slow, otherwise it will not be effective. The total distance should not be too short, generally around 5000 meters! The total training time varies in hours.

Intermittent running

Training for middle-distance running, such as marathons, interval running is the focus of performance. Interval running is also possible for running 1000 meters.

Interval running, a group of workouts followed by a period of rest to quickly recover fitness. Increase athlete speed by running fast between short distances. The distance of the interval running method is generally 100 200 300 400, and the variable speed running often referred to by many professional athletes also retains the flavor of the interval running method.

It is best to use a combination of intermittent runs, e.g. 1234 246 (i.e. 100 meters followed by 200 meters followed by 300 meters and finally 400 meters running, with sufficient breaks between sets and some intervals).

Because you have to take exams and pursue results, I recommend that you definitely find a regular track and field to train. When you train in a regulated venue and when you don't, it feels completely different and it will affect your performance.

Now that I'm getting to the point, I don't think it's possible to achieve such a drastic increase in my grades in less than a month. I think it's amazing that you can improve by up to 30 seconds. Let's talk about the training method.

First of all, I don't know what your physical fitness is, the 1000m is an event that requires both endurance and explosiveness, so you have to start training from these two aspects. You don't have a lot of time, and I think it's best for you to train after school every day. If you can't get hurt, go to the track and field Warm up and run 3 laps first, just sweat slightly, and then stretch your leg muscles.

Start with endurance training, run 3km in a timed run, and aim to finish it in 15 minutes. If you can't do that at first, then you need to stick to endurance. Aim to be faster than the first test time after a week, and it is best to improve your score significantly.

Then you will encounter a bottleneck, hold on, keep your grades without dropping, and keep going until the exam comes. I recommend that you don't stop training as long as your body allows, the weather allows. Then rest for 15 minutes after endurance training to start strength and explosive training.

Mainly lower limb strength training. Frog jump 50m x2 per day; Weight-bearing squats 40kgx20 reps in a group (do 3 sets); 50m sprint x3; Switchback run 10m x 10 reps in a group (3 sets).

You may not be able to complete the above training content the first time, do what you can, and don't get hurt. It's best to find a friend to help you relax your muscles after doing this, otherwise you will have muscle pain the next day and you won't be able to train. After about 5 days, your muscle pain will go away, and then you need to keep doing the above amount of training every day.

Train for 5 days and rest for one day to avoid fatigue and injury.

1000 meters is very simple, most people can run within the specified time, you just need to get up early every day and wear less clothes to run 2000km, according to the rhythm of the test, first not fast or slow, run and finally accelerate (when the exam just started running, everyone was rushing to the runway, you don't want to grab it, just follow the last few on the line, and when everyone runs away, you can accelerate, anyway, when I take the exam, I will grab the runway on the first lap, I don't know if you are not), It's best to see how many meters you can run on the school track in the final acceleration stage, and then run as much distance as possible in the acceleration stage every time you practice in the community, and you must run at your fastest speed in the acceleration stage, run until you can't run and then jog for a while by the way to do a few push-ups to train your muscles and end the exercise, run sweaty and learn without feeling cold, it is generally impossible to improve by one minute for a month of continuous practice, three and a half should be no problem, you must insist on it every day, even if you practice it for a month, If you don't practice anymore, your grades will go back quickly.

You must practice before dinner in the morning, at least 2000km, and it is best to run at least 1200km at noon, and it will not delay learning for a few minutes, and don't run at night, otherwise you will really delay your study if you don't sleep well, and if you have more free time, try to run as much as possible.

When I was in junior high school, I had to rush to school every morning to go to morning self-study, the distance was quite 1500km, I got up late every day, I was a few minutes late, and I didn't necessarily just run into a car when I went out', So every morning is to run, and in order not to be late or run desperately, run to the school in the classroom to read for a while the head teacher has to take us to run, a run is 3000km, so at that time most people can get full marks, if you are diligent, you can get up early in the morning to run a few more kilometers, exercise more every day in class spirit to be better.

Running with weights, sprinting with all my might, rushing all the way To be honest, a month is too short, but I have practiced my long-distance running from one month to another!! Although I think yours is more difficult than mine, but you don't need to get a perfect score of 1000 in the high school entrance examination so fast that you can get to one like this, carry as much weight as possible every day, sprint as much as possible, be so tired that you don't have the strength to take a shower, you can do it in a month.

When you have free time, go for a run, and it is best to use variable speed running, which can train your physical strength. This one needs to be persistent, and that's how I practice!

Getting up early in the morning and running every day is a very effective method, and it will definitely work in a month.

Three minutes of practice in the community for a month... forget it。。。Don't train yourself ...

I go to run a few laps a day, and the more I run, the faster I go.

Team member 1: This is simple, how long do you have to take the high school entrance examination? If there is more than half a month, I have a good suggestion to drink some Red Bull.

Ten minutes before the start of the run, don't drink half a bottle too much, it's not good for your health, I advocate that you better not drink it. Drink some mineral water. You can drink it if it's an exam.

You try to run 1,000 meters twice a morning, take a half-hour break in between, and then squat and jump 100 times a night in your dorm or at home. Don't be too reluctant at first. If you feel that your thigh muscles are very sore, you need to rest, and do some sit-ups and push-ups properly, just remember to do them properly.

When running 1000 meters, you can do sit-ups and push-ups with endurance to practice body coordination, squatting and jumping are to practice explosiveness Team member 2: When running, your feet should be elevated, especially your heels, which will help you run fast and run less physically actively. The heels should be raised, the steps should be large, and the running should not be fast all at once, slow at once, which is very physically exhausting.

What's more, running really depends on perseverance, when using speed, you have to be balanced, and the most important thing is to forget yourself, surpass yourself, and rush forward. And when running, the heels should be raised, the steps should be large, and the breathing sequence is exhalation. Since it is a 1000-meter run, you need to use your own moderate speed when running, and in the last 300 meters or so, you can run well with your skills and perseverance.

The sprint must be explosive and straight sprint. Since this is still up to you, I'm just talking about some superficial knowledge, and in the end you still have to rely on yourself. Remember:

You have to practice a lot and have perseverance!

Pay attention to relax before running, move your body, do not drink a lot of food and water before the exam, and the strengthening training before the exam will definitely strain the body, you can properly prepare a few glucose to replenish energy.

Just pay attention to the breakfast, I used to practice sports. If you take the exam in the morning, you can eat less, and eat a piece of candy half an hour before the exam.

Try to reduce strenuous exercise, just jog a little bit every day, and the mindset is very important, make sure to calm yourself down.

Eating more foods that contain iron and vitamins can make the muscles strong and strong, and it is best not to take a shower the day before, which will make the muscles relax.

I remember when I ran a few days ago, my legs were still a little sore, and I went to a massage, and the most important thing was to relax.

Pay attention to your work and rest time, don't overtrain, and I wish you success in the exam!

A few days ago,,, then pay attention to maintain, it is very difficult to improve with those days, maintain a normal amount of exercise, to maintain muscle heat, but don't overdo it. Ensure the quality of sleep, don't stay up late, don't eat too greasy, take balance as the premise, ensure the intake of protein, sugar, dietary fiber, and trace elements, especially pay attention to fully warming up before 1000, and replenish sugar, adjust the rhythm and breathing, and practice well at the beginning and finally can basically get a full score.

Diet, routine, physical distribution.

Eat well, sleep well, but it's only 1000 meters, do you need to be nervous?

1000-meter physical test before the test: before the start, increase the heart rate in advance; Master the correct breathing technique; Enhances stamina; After reaching the finish line, continue to run forward for dozens of meters, etc.

Before you start, increase your heart rate in advance. You can do a large dynamic stretch to warm up, or you can raise your legs in place for 20-30 seconds, which is the best way to quickly increase your heart rate.

Master the correct breathing technique; Running 1000 meters is a high energy consumption of the body, and the demand for oxygen increases, so in order to supply the body with enough oxygen, it is important to breathe correctly. When running, the rhythm of your breathing should be matched with the pace of your running.

Generally, the breathing method of "two steps and one breath, two steps and one breath" or "one step and one breath, one step and one breath" is adopted.

Drains lactic acid and enhances stamina. The feeling of muscle stiffness, soreness, heaviness, and lack of strength after running is caused by the accumulation of lactic acid. When the exercise reaches a certain intensity and exceeds the lactate threshold, the fatigue of the human body will skyrocket, the endurance will plummet, the legs will be as weak and heavy as lead, it will be difficult to continue walking, and even cramps will occur.

Adequate daily training can improve lactate tolerance.

First of all, you have to do a warm-up, you can do some of the same warm-up exercises that the teacher taught you to do in PE class, but the best warm-up exercise is to jog around the playground for a lap or two. In this case, it will be active.

Then it's about stretching the ligaments a little more, although it's a long-distance running event, but if you ignore these small details, you may still cause damage to your body, and at least the chance of injury is even smaller.

At the start, don't jog or start quickly, but run at a constant speed, just run at a medium speed, and don't care how fast the other people you are running with, just follow your own pace.

Run 400 meters at a constant speed above, and you will feel tired and your calves will be sore. At this time, you have to slow down a little, or at a constant speed, but the speed of your feet slows down, and your steps don't decrease.

Continue to run for another 400 meters at the above speed, and at this time you will reach 800 meters, at this time you have to adjust yourself, have a rhythm, run one step, exhale, and exhale twice to vomit. Run 100 meters at the same speed as you just started.

In the last 100 meters, you have to be clear-headed, and this is the time for you to attack, and use all your strength to hit the finish line, first of all, you have to hold your breath and run, because in this way you can run faster, and you can't breathe again.

At the beginning of running, you should have a clear mind, don't be taken away by your teammates when running, and have your own plans, which distance should be mastered at what speed, so that you can play your true level.