Essentials and Techniques of the 400 Meter Hurdles 10

In terms of 400m hurdles, the following aspects are mainly grasped:

1. How to run before and after passing through obstacles. Before passing through the vertical obstacles, the running action should be relaxed and natural, and the center of gravity of the body should move forward smoothly, with an obvious acceleration rhythm, so that the human body can produce a larger forward speed, so as to increase the support reaction force during the jump and accelerate the rate of the jumping action, so as to strengthen the effect of kicking the ground and jumping. After passing through the vertical obstacle, the impact force of the human body is greater when it lands, so pay attention to lowering the center of gravity of the body, bend the knees to cushion, and then kick the ground to start and continue to run.

Before passing through horizontal obstacles (trenches, low nets, straddles), the acquired horizontal velocity is maintained and the acceleration rhythm is obvious. After passing the obstacle, use the forward momentum of your body to maintain a horizontal speed and continue to run.

2. Breathing method through 400-meter obstacles. At the beginning of the flat run, you should naturally deepen your breathing, and the rhythm of your breathing should match the rhythm of the run, and the frequency and depth of your breathing will increase during the finish run, and you can "breathe" hard when passing through obstacles. After passing through the obstacle, you should adjust your breathing in time, focusing on exhaling the breath, which is carried out using the nose and half-open mouth, and the breathing method is basically the same as that of middle-distance running.

Meter obstacle course physical distribution of runs. The 400-meter obstacle course requires a "even" pace to be used to complete the course. The 400-meter hurdles require a 100-meter flat run before passing the obstacles.

It has to make a round trip of 200 meters, passing 14 obstacles. Passing through obstacles smoothly and quickly is an important guarantee for completing the entire process. Therefore, the first 100 meters of flat running requires fast, effortless and effortless running.

In the running between obstacles and obstacles, there should be a step point adjustment stage, that is, after passing the obstacle, the step point should be adjusted, and before passing the next obstacle, the running speed should be slightly accelerated, and the rhythm should be obvious, so as to achieve the purpose of passing the obstacle smoothly and quickly. When all obstacles are passed, they will turn to the finish line, and they are required to go all out and carry forward the tenacious fighting spirit to the finish line.

Don't go too fast for the first 100 meters, just keep it around 14 seconds. When passing each obstacle, the action must be neat, and it is strictly forbidden to have redundant movements, which will only waste time, and the actions of passing the obstacle can be practiced separately, so that you can be bold and careful, and you are not afraid of falling and touching, which is what a master of obstacles must experience. The last 100 meters have to be rushed, and my record is 1 minute 31 seconds.

Three-step village, don't talk about the deep pit. Over the short board is the body do not touch the board, it is best to step over but this is more difficult, really not jump can also but this is a waste of physical strength and slow, the high and low platform has nothing to say step by step, the ladder to run over with four steps and finally jump down, there is to jump early when going down the deep pit, one meter away from the pit to lower the center of gravity to jump, immediately after landing to jump. The rest is nothing.

In fact, as long as the physical fitness is good, I don't need any skills, I used to practice the 400-meter hurdles, and the first time I ran the obstacle company after the company, there was no faster than me, the first time 1 point 45

The main content, methods and means of 400-meter obstacle training.

There are many training contents in the 400-meter steeplechase that can determine and affect the athlete's competitive athletic ability and special sports performance (except for innate factors), which should be included in the training content. These main contents include: special quality training, technical training, tactical training, psychological training, intelligence training, recovery training, and ideological and political education.

The results of the method of developing aerobic endurance showed that the running speed at the blood lactate value of about 4 moles in the 400-meter hurdle could be determined as anaerobic threshold speed. Uninterrupted continuous running at a speed below anaerobic is the main means of training for the development of aerobic capacity.

Once the anaerobic threshold has been determined, aerobic capacity can be developed using two training methods: 70% or 80%-90% of the anaerobic threshold velocity is used as the means of exercise, respectively. For example, the anaerobic threshold velocity of a long-distance runner is metre-seconds, or 4 per kilometer'34", this speed of non-stop constant running accounts for 30% of the run, heart rate at 20-24 beats per second for no more than 120 minutes.

The main purpose of adopting this type of running is to create the necessary conditions for the improvement of aerobic capacity. This intensity recovery run is sometimes used after intense training or recovery. Interval jogging during interval training also falls under this type of running.

In the second training method, 80%-85%-90% of the anaerobic threshold is taken, i.e. 3 per kilometer'05"-2'45", this means of training, which accounts for 60% of the problem, is the most important means of improving aerobic capacity. The heart rate is 27-28 beats for 10 seconds. This training method can also be done using the interval training load method.

The heart rate is 27-28 beats for 10 seconds at the end of each brisk run (200 to 1000 m) and 24-25 beats for 10 seconds during the jogging section. This means of training is very effective in improving the maximum aerobic capacity of endurance events.

There is no 400-meter hurdle in the official athletics meet, only the men's 3000-meter hurdle. But there is a 400-meter middle hurdle, a full 400-meter long run, and 10 middle hurdles are placed in the middle, which is available to both men and women. What exactly are you practicing?

Let's talk about that. Jin Zhiqiang Jinzq 2011

Summary. For example: a pull-up action essentials:

1. Hold the horizontal bar of the horizontal bar with both hands shoulder-width apart. 2. Pull your body up until your chin is over the bar and hang for another 2 seconds. 3. Slowly lower your body until your arms are fully extended.

Reps: 12 reps per set, 3 sets. Second, the essentials of high-level squat movements:

1. Place your feet shoulder-width apart and point your toes forward. 2. Keep your back straight, bend your legs at the same time, hold your partner's legs with both hands, sit on your shoulders, lower your body, and squat until your thighs are parallel to the ground. 3. After squatting, you can run 30 meters or raise your legs on the spot.

Reps: 12 reps per set, 2 sets.

There are 8 events in the 400-meter hurdles. These 8 projects are eight groups of obstacles, including cross-piles, trenches, low walls, high slab jumps, ladders, single-plank bridges, high walls, and low pile nets. However, because the training of missing the draft has to be passed once before the positive and negative reputations, it can also be said that the whole process has to pass 16 sets of obstacles.

If you don't have a suitable training ground, you can first improve through some auxiliary training.

For example: the essentials of a pull-up action: 1. Hold the horizontal bar of the horizontal bar with both hands shoulder-width apart.

2. Pull your body up until your chin is over the bar and hang for another 2 seconds. 3. Slowly lower your body until your arms are fully extended. Count:

12 reps per set, 3 sets. 2. The essentials of high-level squatting movements: 1. Feet shoulder-width apart, toes pointing forward.

2. Keep your back straight, bend your legs at the same time, hold your companion's legs with both hands, make them sit on your shoulders, lower your body, and squat down until your thighs are parallel to the ground. 3. After squatting, you can run 30 meters or raise your legs on the spot. Count:

12 reps per set, 2 sets.

The essentials of the three volumes of body movements: 1. Double concealment, holding the bar with both feet, rolling the arm and leading the body upwards with both feet, lifting the abdomen with both feet, and using force to roll the body up on the bar. 2. Emphasize the coordination of arms and waist and abdomen.

Reps: 6 reps per set, 3 sets. Fourth, the essentials of supine group body and two ends of the movement:

1. When lying on your back, place your hands on the ground apart, and lift your hands and legs together. 2. Emphasize the abdominal force to drive the legs and upper body to gather upward, to the junction of fingers and toes, and then inhale, and the abdomen is controlled and restored. Count:

30 reps per set, 3 sets.

5. The essentials of the front lifting dumbbells: 1. Stand naturally, hold the Songzhou dumbbells in front of the legs with both hands, and hold the distance is the same width as the shoulders. 2. Lift the dumbbell forward and upwards until it is parallel to eye level.

Then, slowly put down the restore. Reps: 40 reps per set, 2 sets of type losses.

Mastering these auxiliary training tips will allow you to carry out remedial physical training. But Lin Meng needs to remind you: you need to be relaxed, and you can't take a big fat bite in one bite. Hand celebration gradually, a long time to achieve the purpose of roundness and strong physique.

The 400-meter steeplechase is a very challenging race that requires athletes to complete a 400-meter run in a short amount of time and cross multiple obstacles to reach the finish line. In general, the results of the competition are calculated in minutes. The criteria for passing also vary by region and competition level.

Whether it's in school physical education or competition, the 400-meter steeplechase is usually one of the least popular events for students. This is because it requires collective physical ability, coordination, and endurance. And the setting of obstacles can also make them feel stressed and afraid.

However, although this competition is very challenging for students, it is a very important sport.

First of all, the 400-meter steeplechase helps to improve the overall physical fitness of students. Not only is running an effective way to improve muscle and cardiovascular fitness, but it can also help students build endurance and improve physical fitness. Obstacles can help students train their balance and coordination, and enhance their self-confidence and courage.

Secondly, there are many other benefits that students can get after completing the 400-meter steeplechase. For example, students can learn to work through difficulties and stress. This sport requires students to make decisions in a short period of time, adjust their pace, and react quickly.

These tips are also very useful in life, helping students learn how to stay calm in the face of challenges and pressures.

In conclusion, the 400-meter steeplechase not only exercises students' physical fitness, but also helps them develop a good mentality. If you practice hard, you will succeed in the competition. Whether the grades are good or bad, students benefit from it and develop a positive mindset.

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