There are 3 fitness questions, sandbags, standing long jump, 1000 meter time limited running nutriti

First of all, agree with the two upstairs and try not to bring sandbags.

What you lack more is strength and explosiveness of power.

Depending on your requirements, I will give you a little advice in terms of nutrition.

First. One of your ideas is correct, and that is to have a high-protein diet!

Because the main ingredient of muscle is protein, it is correct to say that to grow muscle or muscle strength, supplement protein!

Second. Protein supplementation is scientific, and you should know when the fastest time for protein to be absorbed and synthesized is! To tell you clearly, it is within two hours after training, and the sooner the better.

Therefore, I highly recommend you to buy a professional protein powder, because the protein powder is high-quality, and it is absorbed quickly, which can fully improve the effect of muscle synthesis. If you rely solely on food to supplement protein after exercise, you may miss the best time. Who wants you to practice sports, nutrition must reflect a characteristic "timely".

Also, use whey protein powder for protein powder, not plant protein or soy protein!

Third. If you don't use protein powder, you can ignore your daily diet, and you should pay attention to it.

Eat 4 eggs every morning, and remember to eat only the whites, not the yolks. Or just eat one egg yolk. Do you know why it's called protein?

Because he found it from egg whites, which have a high fat content in egg yolks, they are also high in cholesterol. Drink another bag of fresh milk, preferably fat-free, not full-fat, and no cocoa-flavored grass musty. Drink some porridge, replenish carbohydrates, and store up for glycogen.

Eat four taels of rice at noon, or eat steamed buns, beef or chicken breast, but seriously, if you really want to supplement protein, you don't want fat, you can only boil it with water, boil it in water, you can only put salt, it's too painful, it's better to use protein powder directly. 150 grams of beef or chicken breast and 200 grams of it! Eat two bananas.

After training, it's the protein powder I just mentioned, and it's very important, another banana.

Dinner beef or chicken breast 100 grams, boiled meat, 4 egg whites, 1 bag of milk, a banana, and a sentence I forgot to say before, green vegetables don't need to be too controlled, eat more, there are benefits, the key is to eat less oil.

Fourth. Carbohydrates are important! Therefore, in the main meal of the day, rice, steamed buns, porridge and so on are not afraid to eat a little more. Also, pay attention to supplementing more sugar when training, otherwise the physical strength will not be at all, and the protein synthesis will also be affected.

Fifth. Minerals, vitamins, etc. will also flow out with a large amount of sweat, I hope you realize the importance of these trace elements, can be replenished in time, many times fatigue, cramps, etc. are caused by the lack of these inconspicuous trace elements. It is also important to replenish water during exercise, so I won't talk about it.

Therefore, I suggest that you choose the "fitness drink" of Combit Company, which can replenish water, sugar, minerals, and vitamins in one fell swoop.

Thinking of this, let's just say this!

Eat whatever you normally eat, take a break, and eat more foods that contain protein.

First of all, you have to see how heavy you are, if it is difficult to do it because you are overweight, you can improve it in running, and it is enough to choke in the long jump. If you are overweight, don't increase your diet, you can ensure an egg, 250 grams of milk, 300 grams of grain, the best combination of thick and thin, a small amount of meat and a lot of fruits and vegetables.

It is recommended to run 3000 meters at a medium speed every day, 1500 in the morning and evening, and 400 in the fast run, because there is not much time, you can only make up for it;

The main purpose of practicing long jump is to strengthen muscles and explosiveness, so you can jump with weights and jump steps.

The key is perseverance, and with perseverance, I believe you can still improve your score in just half a month.

Sandbags should be sold in sporting goods stores or supermarkets. It is recommended that LZ do not practice the long jump, because the whole body is in a squatting state during the long jump, and Bang will feel stuck in the steel plate on his feet. Bang Sha Bao is generally practiced when walking or running. (The above is a personal opinion only).

I haven't seen sandbags for sale, so I guess there are professional sporting goods stores.

Do you have to tie up sandbags now? There are many mountains in Chongqing, if you jump up the mountain with your hands behind your back, I think it's good, it's enough for you to practice.

There are generally sporting goods stores, and you can do squats every day to jump (be sure to stick to it).

It's best not to tie sandbags, it has a great impact on development!

Do more every day, frog jumps, step jumps, leg raises, squats, and half squats!

5 sets of each item, xx pieces per group, quantified according to your current physical condition!

Each group of each item practiced until the legs were weak and could not stand still, and there were jumps.

Pay attention to the correct posture and technique!

The decomposition exercise is completed in four parts:

Prepare for a posture with your feet naturally open, about arm-width apart, chest up and head up, hands half fists, eyes level ahead.

When the teacher gives the "one" command, the students raise their hands at the sides of their faces, their arms bent, and their heels raised.

When the coach gives the "two" command, while swinging forward and upward with the training speed of the two arms, kick the ground with both feet, tuck the abdomen and raise the legs, the angle of the air is generally 20-22 degrees, and the height of the air is meters.

During the exercise, the exercise can be broken down according to the student's situation. When the teacher gives the password, he should start to practice the "one or two" password more, so that the upper and lower limbs can coordinate and cooperate, and then the whole action is continuous. After testing the students in four classes of the fourth grade of our school, the author found that the average score of the two classes that practiced with the decomposition method increased by meters in the same period of time compared with the classes that did not use the decomposition method.

It's explosive power, and it's useful to bring a sandbag, but that's just for strength!

I think you should practice more fast jumps and touch highs!

Teach you a little trick privately, wear a pair of jogging shoes on the day of the exam, preferably new.

It is recommended not to use sandbags, which will deform the musculoskeletal body, you can do squat and jump every day, I also practice like this, I can jump about 270 when I am in the best state now, and I rely on this, but I practice for far more than 1 month. But it's not every day, you just have to watch it.

Yes, absolutely! My classmate is made up of that standard body!

I am also a high school candidate. The best way to stand up for the long jump is to stand on a higher step and jump as far as you can, so that you can improve. And usually when jumping, the movements should be in place, and the landing should be squatted in place.

Strap sandbags and run and jump. This is convenient. You'll know the effect by the time you unzip the punching bag.

Then you can find time to run three 1000 meters a day, so the intensity is not great, and the effect is good. If you have time, practice squatting and standing up violently, and it is best to get your feet off the ground.

It's okay to run every day, jump every day, but if you don't practice, it's like the union.

Pay attention to rest before running, do not engage in strenuous activities, just move the joints to reduce tension; Don't start behind, run ahead, preferably behind the first or two. To follow close to the meter or so can save strength, remember not to overtake the first, to follow closely do not fall behind, sprint in the last 100 meters, to sprint at all costs to overtake the first, the first one in your close pursuit at this time has no strength to sprint Don't worry, swing your arms back and forth sharply to increase the frequency of your legs.

Middle-distance running is a comprehensive event that requires speed and endurance, and the quality of middle-distance running comes from the innate quality of the team members, and good body shape and visceral function are the basis for an athlete's performance. Second, the acquired special training is a means to improve their athletic performance. When an excellent athlete has a good physical advantage, but when his athletic performance reaches a certain stage, there will be stagnation, and then advanced means are needed to improve athletic performance.

Middle-distance running is about keeping a constant speed in the process of running. In general, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note: Don't open your mouth too much, otherwise, you will have stomach pain when you enter the air conditioner.

If it is a 400-meter standard course, it is 2 laps, and in the last 200 meters, you have to use all your strength to rush forward, and you can breathe heavily until you cross the finish line. I will definitely get good results. And the action of running:

It is important to note that you must be relaxed and coordinated when running. This requires that on the basis of correct movements, the foot should be on the ground with the whole foot on the ground, and the knee bend cushion should transition to the front foot push. The upper body is straight and relaxed, and the arms swing naturally and powerfully.

Standing long jump

You can do regain jumps and squats quickly! It's best to carry weights, and when you can go home, when you go upstairs, jump uphill, and go uphill is to jump up (note that the distance and height are very effective).

1000 meters!

It's best to run with the first one, if you can't keep up, run a little faster than yourself (note, if he's fast, don't go too fast with this, or you won't suffer a loss) There are 600 and 800 meters, the speed must not slow down, you can't use your hands to support your waist, and the last 100 meters are desperately rushed!Also, wear the lightest shoes (the kind of double star 22 yuan a pair, the white kind ), that can improve the grade, you may not be used to wearing it just now, if you are ugly, you can draw it yourself, we are like this!That can be improved by at least 5 seconds (I improved it by 10 seconds) and the standing long jump is 10 centimeters!

It's all your own experience!!

1 Do more push-ups, stand-ups, swing your arms more during the long jump, and lean forward.

2 1000 The first few laps are slower, and the last few laps break out.

To run 1000 meters, the waist should be in a straight line, and the steps should be large.

This has a certain effect, and you have to stick to it! Jumping stone ladders, one-legged jumps, frog jumps, etc. can improve the standing long jump performance, pay attention to relax after practice, so as to maintain the elasticity of the muscles! I wish you a satisfactory result in the high school entrance examination!

Exercise with weights, not too long to avoid injury, and gradually increase the time and number. Running can improve overall quality.