How to practice 100 meters, and 400 meters.

Forehead. This one is basically hopeless, and I'm 12 faster than you now, so if I could, go and practice something else.

If there is hope, insist on explosive power, arm swing speed exercises, and do high leg raises, strides, and tummy steps to run.

Yes, do more squats, frog jumps, and one-foot jumps. It is also important to strengthen the leg muscles, enhance the exercise, and practice endurance more.

Are you male or female? What do you want to do with this?

How to run 400 meters:

1. First of all, you need to do a good warm-up training. No matter which event you run, a warm-up is essential. Before running, simply do a few sets of side leg presses, lunge leg presses, and waist and abdomen exercises to move the muscles of various parts of the body, which can avoid cramps during the race.

or a strain, which can also help to run better.

2. Regulate your breathing during running. Because 400 meters is a very high test of speed, be sure to adjust your breathing rate.

Before the start of the competition, the heart rate of the players is generally fast, and the whole person is in a tense state, but the breathing rate must be adjusted to help them achieve better results.

3. Do a good job of speed allocation. Although the 400-meter pair is a great test of the speed of the athletes, it is also quite difficult for the average person to rush down at the speed of the 100-meter sprint, so it is necessary to do a good job of physical distribution. For the first 200 meters, you can use 80% of the 100-meter speed, and if you run too hard in the first 200 meters, it will definitely affect the performance of the second half, but if you run relatively slowly, you will lag behind others a lot.

Precautions for 400-meter running:

1.Before sports or competitions, you should pay attention to maintaining good sleep and energy savings, and you should control excessive diet and water consumption before competitions. Depending on the student's ability, the running at a constant speed should be employed

With the exception of the acceleration run after the start and the final sprint, the race is basically run at a constant speed at a higher speed.

In the process of rice running, the human body consumes a lot of energy and needs a lot of oxygen, so it is necessary to master the correct breathing method.

3.After exercising or competing, you should do a good job of relaxation activities to regain your strength and muscle strength as soon as possible. The method is to perform relaxing shaking and patting of various parts of the body, and the two work together to massage each other.

The 400-meter exercise requires a training plan, preparation activities, speed exercises, endurance exercises, relaxation and strength exercises.

1. Develop a training plan.

A scientific training plan is the premise to ensure the improvement of performance, which not only requires athletes to train in a planned and purposeful manner, but also requires the training volume to be at a reasonable level. Excessive leg exercises can do more harm than good. Training should also meet the following requirements:

1. Adopt a weekly training plan model, but pay attention to the gradual improvement of performance and level in training.

2. Adopt various forms of training methods and contents, so as to fully stimulate the training enthusiasm of athletes.

3. The training plan is based on short time, fast rhythm and high efficiency.

4. Pay attention to the cultivation of special running ability, and arrange running training from Monday to Friday.

2. Prepare for the event.

Be sure to warm up before any runs. Jumping straight into training or competition without a warm-up will increase the risk of injury. It is recommended to do 10-15 minutes of jogging, followed by leg raises, back pedals, stride jumps, cross-stepping, acceleration runs, etc., with the aim of fully stretching the body.

3. Speed exercises.

Sprinting exercises like the 100m and 200m will help you improve your speed during the race. It will also make you realize how far you are from your maximum speed in your run.

4. Endurance exercises.

Training for 800 meters or a mile will help you build up your stamina in the 400 meters. But be careful not to train longer distances, as this will focus on endurance training in aerobic exercise rather than anaerobic exercise. 400 meters is anaerobic exercise.

5. Relax.

After a day of training, athletes do a five-minute cool-down exercise to relax their bodies. It can be anything less than a mile of relaxation or just a few laps of jogging along the playground. Then do some stretching exercises to allow the tense muscles to relax sufficiently.

6. Strength exercises.

Repeated strength exercises for your legs, lower back, and upper limbs will allow your muscles to adapt to fatigue and be able to handle it better. And it's important to note that 400m athletes don't need as much explosiveness and strength as 100m athletes, so moderate strength exercises are sufficient.

Tournament phases to note:

1. Pay attention to your diet. Eat at least 2 hours before the race, drink some glucose water 30 minutes before the race (glucose is a simple sugar that can be quickly digested and absorbed and act directly on the muscles), do not drink other beverages, drink plain water if thirsty, and do not eat any food within 30 minutes before the race. Sweets such as chocolate should never be eaten before the game, as your throat will be sticky when you eat the game, which will affect your breathing during the game.

2. Maintain self-confidence. Completing the 400m at your best will require you to be confident, informative and excited about finishing the race.

The 400m training method is as follows:

1.Keep up the pace, after leaving the starting point, runners in the 400m should maintain or approach the maximum race speed, but do not start with 100 force, so that you will definitely not be able to keep up with the physical strength in the back.

2.Skills, techniques need to be accumulated or improved in the usual exercises. In terms of cornering skills, there are two corners in the 400m, each 100m is 100m, and when cornering, the left arm swings with a small amplitude and the right arm swings with a large amplitude, and the head is slightly inclined to follow this force inside the corner to complete the corner.

3.Speed, speed is an important factor in improving the 400m performance, and the speed endurance requirements are very high. Speed endurance is an athlete's ability to run at their fastest speed for a longer period of time.

It is impossible to achieve good results if you only have good speed, and you don't have the speed endurance to match it. The 400-meter run is the longest distance to maintain high speed in the sprint, so it requires more speed and endurance.

If you have time every evening or evening after self-study, practice for four months, 120 days to prepare for the competition, I would like to give you a suggestion.

Jogging for 30 minutes every day for the first month, remember to jog, and increase your speed a little bit every day, this jogging is to lay the foundation, in order to be able to adapt to the high-intensity training later. After three months, run 300 meters or 500 meters between races. The 400m results are tested once every two weeks.

Once a week, you can practice strength, leg strength, waist and abdominal strength, and arm swing strength.

Skill. The 400m is a sport with the highest requirements for the comprehensive quality of athletes, because the 400m has two corners, and if your cornering technique is not good, it is likely that you will be thrown away by the opponent at the corner and will never be able to catch up.

The 400m is not a full range of races, but a reasonable distribution of your physical fitness, generally after the last corner into the corner to start running at full speed to sprint, and the straight is the best embodiment of the ability to maintain the speed out of the corner.

First of all, you have to distribute your physical fitness reasonably, divide the standard for each stage, and what kind of speed I use at what stage, only in this way can you reasonably complete the 400 meters.

Start at full speed in the first corner, slow down slightly in the corner (if full speed is easy to foul), run 95% of the strength in the first straight track, stride with a high center of gravity, and slightly increase your cadence and stride length after exiting the corner, so that the speed is increased but not wasted physical energy.

In the second corner, you can speed up the cadence, run at full speed to the sprint start after the halfway point of the corner, and at the most difficult moment, grit your teeth and stick to a large stride, and lower your center of gravity slightly. After leaving the corner, the strong early acceleration, the weak late acceleration corner running 90% of the strength, the center of gravity is inclined inward, the inner amplitude of the swing arm is small, the outer amplitude is large, and the start runs along the tangential line.

How to practice 100 meters is as follows:

The 100-meter run is divided into four parts, namely starting, accelerating, midway, and sprint. Let's talk about the training method of the 100-meter run.

1. The following points are noted in the usual training at the start: after the command of "each in place" is issued, the athletes shake their bodies and relax their minds. Adjust the starting gear and place your strong foot on the back pedal near the starting line, with the whole foot on the starting block.

Place the other foot on the other back pedal and the forefoot on the starter.

Form the left and right hand, left and right feet, and the knee of the weaker leg is a total of five points on the ground. Movements should be natural and relaxed. After the "ready" command is given, the athlete leans forward, his arms hang down naturally, and the center of gravity of the body is low and slightly forward.

After the gun sounds, the strength of the feet quickly kicks off the ground, the arms should quickly get off the ground, do an effective and powerful swing arm, when the feet are off the starting point, the feet do a powerful side kick, (just like the start of speed skating) the side kick can make yourself reach the top speed as soon as possible, shorten the acceleration time, and enhance the acceleration effect.

Don't lift the upper body too early, we can see that in some international competitions, elite athletes generally lift the upper body completely after 30 meters, and the upper body is gradually lifted up within 30 meters.

This is also done to achieve better acceleration. Finally, the amplitude and force of the back swing of the arms should exceed the amplitude and force of the forward swing. This allows the upper arm to be fully exerted with the deltoid muscle, increasing the strength of the swing arm, which helps the thigh to exchange quickly and increase the frequency.