Ask for the men s 400 meter run. Women s 400m running technique

Start 100 meters The first 100 meters When you go out, you have to increase your speed and slowly lift your body. The acceleration process brings up your speed to at least ninety percent of your limit. Straight 100 meters The second 100 meters is very critical here, connecting the previous and the next, and if you run well, you will succeed.

In these 100 meters, you should relax a little, and the relaxation here is muscle relaxation, not speed reduction. Because the first 100 meters bring up the speed, as long as the 100 meters are loose, the speed is still the same, and there is no need to deliberately accelerate. But you have to feel that you are not tired and tight when you run.

Curve 100 meters The third 100 meters Because the straight 100 meters is relatively loose, you have to add points immediately after entering the corner, and after passing the top of the arc, the muscles are relaxed for about 10 meters, because the muscles are tight for a long time, which will affect the sprint of the last 100 meters, so the muscles should be relaxed here for 10 meters. Re-accelerate. The last 100 meters, the fourth 100 meters, and when I got to these 100 meters, I felt tired and my muscles felt sore.

So there is no specific technology for these 100 meters. Only hard fighting, if the first 300 meters run well, it is easier to fight here. But no matter how tired the last 100 meters are, the movement technique should be kept as unchanged as possible.

80% for the first lap and 100% for the second 55m after the second lap

1. Don't use all your strength when running in corners, run with 90-95% strength and pay attention to cornering running techniques. On the straight, you should have a high center of gravity, a large stride and a high frequency, and use 100% force.

2. Grab it out at the start. Before getting on the runway, pay attention to the rhythm of the start, be sure to master the rhythm, and then run with a gun.

3. Believe in yourself, run at your own pace, don't be disturbed by others (hot chase behind), be domineering and cool-headed.

Meter running is an event that requires both speed and endurance. Therefore, it is difficult to run, and the main reason why ordinary people run is that the physical strength is unreasonable, resulting in a rapid decline in physical strength after 200 meters, resulting in unsatisfactory results.

m and 800m are two different classified events, 400 is the sprint, 800m is the middle run, and if you are a 400m sprinter, you will have an endurance training distance of up to 450-600 meters (special distance). Generally, endurance of more than 30 minutes to 2 hours is fine. It depends on whether your stamina needs general stamina or specific stamina.

Both speed and endurance can be improved with constant practice, what matters is what you need?

6. On the last straight, the center of gravity, stride length and frequency should be high, and the force should be 100%. In the last 30 meters, you should do your best to cross the finish line, pay attention not to be too anxious, it is easy to cause the body to lean forward too much, or even fall, remember that the finish line is: the meter behind the finish line, not the finish line.

The techniques for running the 400 meters are: squat start, forward sprint acceleration, mid-range cushioning, final sprint, etc.

1. Squatting start.

For the 400-meter sprint sport, the squatting start is generally adopted, which can effectively increase the speed of the start and improve the acceleration of the start.

2. Forward sprint acceleration.

After the start, the 400-meter sprint is about 150 meters, which is an anaerobic exercise, and the sprint should be carried out with all its might, and the daily training process should also ensure such a sprint distance, and establish a distance advantage as much as possible through the forward sprint, which can cause psychological pressure on the opponent.

3. Medium-range buffering.

After the forward sprint, in the middle of the journey to breathe as much as possible to buffer the physical strength, the buffer running distance is generally about 100 meters, in this distance is to breathe as much as possible, belongs to aerobic running, through aerobic breathing exercise to improve the body's oxygen content of this mountain debate, to do a good job of physical buffer for the final sprint.

4. The final sprint.

After the end of the physical buffer, the final sprint is to do your best, which is anaerobic exercise. Increase the speed of your run as you sprint, stick with endurance, and keep every step as long as possible until you cross the finish line.

Preparation before a 400-meter run

Before the start of the game, be sure to adjust your breathing, if you are nervous and your heart is beating non-stop, it is difficult to get into the groove quickly. Think of something light, slow down, and then slowly crouch on the ground with your hands on the ground to keep it as steady as possible. It should be noted here that if the starting track is relatively short and close to the outer course, you can directly rush straight to occupy a favorable position after the start and will not be blocked by others.

Before the 400-meter run, we should warm up, and to ensure that we are in a good mood and increase the excitement of our muscles, we can increase the excitement by listening to some of our favorite **. And before the 400-meter run, we should pay attention to the replenishment of energy.