How to train 400 to make the footsteps of the back stage feel weak and improve the performance of 40

It is necessary to strengthen aerobic endurance training and special endurance training, especially the level of special endurance should be improved. This way your 400 meters will be better improved.

1. Starting rhythm practice (explosive): rhythm, click, and click are continuous and fast (can be increased by seconds);

2. Reaction speed exercises: different starting sounds (coughing.

high-five, whistle and other exercises);

3. Do more running between marches: 30-40-50-60-80-110 meters. (Increases absolute speed);

4. Running on the way (large stride and high frequency);

5. Solve the sprint run: do your best to cross the finish line. (can be increased by seconds);

6. You should do more specialized exercises for running, practice your skills well, and it will be easier to do in the future;

Meter running method: start along the tangential line at the start of the corner.

Acceleration in the direction of starting, do not run with 90-95% of the strength of the full force in the corner, the whole body is leaned inward, the left hand is small when swinging the arm, and the right hand swing is large. After exiting the corner, you should accelerate with all your strength, run with a high center and a large stride;

8. Don't use all your strength when running in corners, run with 90-95% strength and pay attention to curve running techniques. On the straight, the center of gravity, large stride length and high frequency should be high, and the force should be 100%;

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

10. 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 people run is that the physical strength is unreasonable, resulting in a rapid decline in physical strength after 200 meters, resulting in unsatisfactory results;

12. You are a 400-meter dash.

Athletes, your endurance training distance is 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, and what matters is what you need to improve urgently.

13. 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.

2. Find a good coach.

3. Make a systematic plan.

400 meters is the most difficult project, I used to be 400 meters special, it was too painful, you can't bear the hardship and it is recommended to change the project quickly, I often contacted the limit at that time, 400 meters to the back 100 meters often feel weak, muscle soreness, vomiting, is the body hypoxia to the limit, want to practice 400 meters, you have to delay the time of the limit to come, for example, you are now the limit of 300 when the time appears. Postponed to 350 meters or 400 meters through the limit connection, I used to train to run a 300 meters first, then slowly walk 100 meters, then run a 500 meters, and then slow down for 5 minutes and then run a 300 meters, this is 1 group, 20 minutes of rest after running, 3 to 5 groups according to the physical condition!

If you're trying to solve the problem of arm swing weakness, then you can do some simple arm muscle exercises to improve your arm strength, but also need to improve the strength of the pectoralis major muscle, which is the driving force that pulls the arm towards the chest**.

5 kg dumbbell single arm curl 12 reps x 6 sets.

Seated dumbbell neck back flex arm extension 12 times x 6 sets.

Supine back support 15 reps x 3 sets.

If you stick to this combination of exercises for 1 month, the effect is more obvious. After 1 month, if you are not satisfied, I recommend you to do more advanced arm strength exercises, such as a 10kg barbell straight arm back raise and a supine barbell flex arm extension.

400 meters is a combination of endurance and speed, and the weakness of the swing arm in the rear is mainly due to too much physical exertion, so you should pay close attention to the training of physical fitness, that is to say, the comprehensive practice of basic endurance, speed, strength, etc.! If you can keep up with these basic qualities, then your future explosion will be smoother!

It's best to stretch your stride to a medium length for each step of the run, and the last 100 meters convert your limited physical energy into a longer stride and a faster pace.

Lots of practice 400m running high leg raises and squat jumps, try to amplify the amplitude of your steps when running, you are so tall and have an advantage. Good luck.

This is related to the condition of being alone, and it also requires long-term training. It is not possible in the short term, unless you drink stimulants.

Hello, I am from the city track and field team, about your question, technical guidance is a must, the 400 meters mainly requires strong endurance and leg strength, make a plan for you. 15 laps a day to warm up, pull the legs, stretch the legs. Then run two 300 meters.

Note that your swing arms are 90 degrees in front and back of your shoulders relaxed. Elbow force. Pay attention to folding the legs, kick the ground strongly, climb the ground with the forefoot throughout the whole process, and stride bigger.

400 meters requires a lot of stride, so you have to work the ligaments, 90 percent for each 300 meters. Each in to forty-two seconds. Half a month later, the 400-meter time can break through at least one minute.

Note that in the process of training, you can not only improve the speed, physical strength is also very important, you can do professional training in physical fitness every once in a while, preferably twice a week, you can practice a 100-meter sprint in the morning exercise time, of course, if you want to get results on 400, you also need to train your endurance, run a few groups of 800 every two days, and the specific training items can be discussed with your coach In short, swing your arms and start These small details can not be neglected.

Strengthen more high leg lift training, to remember the number of times, 40', 30', 15', from small to large until 50 seconds to count the times, at least two or three times a week to do this training, I am also 2,400, although this method is tiring but very effective.

You can have a time trial with your classmates, remember to do a good warm-up exercise, you can tie sandbags to your feet to practice leg strength and speed during training, and pay attention to your breathing when running.

Practice 50 or 100 meters, then 200 or 400 meters, and be sure to increase your speed at the beginning.

The first 200 runs at a constant pace, and the 300 is when it encounters the pole, stick to it. In the last 100 sprints in full force.

It's really useful, eh, and ran second.

Hello. LZ himself previously worked in the sports industry. He has won multiple track and field medals!

First of all, I hope you do well in the 23rd Games! Huh

Now let's talk about the essentials of the 400 meters.

First. 400 is considered a middle-distance run, and you have to practice qi. Qi is critical. These days, you can get up an hour early. Then find a path, a place with good air, and go for a jog. Remember, don't run fast. The main thing is to train qi and stamina!

Second. In terms of diet, you should also pay attention. If possible. You can have more beef. Beef is a good thing!

Third. Before the game, don't eat too much and don't drink too much water. This must be noted.

It was my first time participating in the competition. I ate a lot of things and drank a lot of water. Outcome.

He only finished fourth. As soon as the game was over, I immediately ran to the bathroom. Huh

Fourth. You have to have a normal heart. Hopefully you can run well. It's okay even if it fails. And next time.

Fifth. Red Bull basically doesn't work, but you have a mental effect, drink less!

Sixth. Run 400, you must remember, don't run too fast at first. To conserve physical strength. Wait until the last 100, speed up! Pack you good to use!

Jump rope (feet should be low off the ground!!) Leg press (to improve flexibility and stride distance), 10 days of endurance will not improve much, 400 meters is required to run at a relatively fast pace smoothly in the final sprint of the event. Ask your PE teacher for tactics and practice at your playing field at the rhythm of the tactics.

Take care not to get injured in the near future. Functional drinks are not the same as stimulants. It's better to hydrate after running...

In addition, cold medicine, taking one tablet before going to bed the day before the game will make people feel energetic... Running shoes are normal, don't buy running shoes that feel a little crooked (small bottom) air cushion is helpful for the game, but don't buy too heavy shoes, air cushion shoes are a little heavier.

The 400-meter run is a short-distance track and field event, which is a sports event that assesses the combination of sprinting ability and endurance of middle school students.

In order to improve the performance of the 400-meter run in a short period of time, middle school students need to do the following work:

1. The preliminary preparation work is mainly to choose a pair of well-fitting and comfortable running shoes and well-fitting sportswear;

2. Do a good warm-up exercise before running, and adjust the functions of various organs of the body to the competition state before starting, which can improve the performance of the 400-meter run;

3. Train yourself to react to the signal of the starting gun, and the starting speed is very important for the 400-meter project;

4. Consciously explore and summarize the running rhythm that suits you, what nodes are faster, what nodes are relaxed, and the combination of elastic can maximize the potential of physical functions.

Anything else, it's best not to think about it!

Red Bull isn't for you yet.

I'll tell you how to practice!! When I was in high school, I did a 400-meter program, which is a combination of physical strength and speed. For practice, endurance should be practiced at the beginning.

You can try to run at variable speed. Jogging in corners and running at full speed on straights. Remember to practice every time until you really can't do it before stopping!

With such a breakthrough, there will be a significant change in physical strength in 2 months.

Speed You can do a little bit of a quick run of stairs and jump on the spot. are all good choices, remember to stick to !! You're still young. There is hope for everything.

Red Bull is a functional drink, half an hour before the game and half a bottle is much better, which will affect lung function.

It's better to run with long shoes, but you said that the Nike air cushion will be more slippery when running, which will affect the landing effect.

It would be better to go to a regular sporting goods store and buy Shuangtian competition spike shoes "Between 50-120".

At first, run with all your might, and then hold fast at the back.

Love to run and start seamlessly.

My professional training experience (Score Seconds) Weekly Training Schedule:

Monday: Speed practice, 30-meter sprint, 60-meter sprint, 100-meter sprint, at least three sets of each event. (Full speed).

Tuesday: Endurance exercises, 300 meters, 500 meters, at least five sets of each event guaranteed. (Grades are guaranteed).

Wednesday: Small strength exercises, sit-ups, back crunches, 30, 10 sets each, if possible, use a barbell on the shoulder to jump on the spot, 30, five sets each.

Thursday: Technique practice, stride, back pedal, one-legged jump, 50m round trip in a group, 10 sets.

Friday: Big strength exercises, if possible, you can also go to the gym, lift barbell squats in a group of 5, five groups, half squats in a group of 10, five groups, boys should ensure that they are above 100 kilograms, and do a 50-meter acceleration run after each group.

After each day of training, you should make sure to jog 1000 meters and massage and relax the muscles, which can improve muscle activity.

Choose one or two sets of 3,000-meter runs on one day on the weekend, no results are required, and the final sprint strength must be ensured.

I was trained by my coach, and after one month, the 400m time was changed from 55 seconds to seconds. Although the results are not very good, the speed of progress is amazing.

Note: This training is suitable for amateur athlete training, and the professional training intensity should be greatly increased.

It's really intimate, I was also very anxious when I took the high school entrance examination, but in the end I succeeded, one thing I want to tell you, as long as it's not a special body type, it's absolutely no problem, we can't run fast around us at the beginning, but in the end the whole class has basically passed, and individual special body types have also passed. Now there should be about 2 months, first of all, you were easier in the first two laps and then your thighs were not good, which proves that your physical endurance is okay, but your muscular endurance is not good. Muscular endurance is not strength, but the ability of muscles to work for a long time.

So you have to strengthen muscular endurance training, in short, don't think about any tricks, is to run around your playground every night after school (you must not exercise in the morning, I won't say too much about the specific reasons) I don't know how much you can run at most, in short, try to run in advance to give yourself a prescribed amount, you can't run aimlessly, it is easy to cause laziness. Secondly, you have a misconception that what you really pay attention to is not the training matters, but the psychology of you when you are actually competing. When you are competing, you have to get excited in advance, just think that there is a handsome guy next to me looking at me, I must run well, so as to maximize muscular endurance and strength, do not drink anything before running, it is best to eat chocolate and eggs (eat the day before, do not eat on the day of the race) When I was racing, I thought that I had only run a small distance, and there was still a long way to go (even if you were almost finished), so as to reduce psychological fatigue and improve muscle working time.

You need to worry when running, don't look at other people running you, and the most important point is that your breathing and pace must be the same when running, you must pay attention to this when training, and the specific number of breaths depends on personal lung capacity, which can minimize physical exertion. Finally, I wish you success ... I hope it can help you, and I hope to adopt it.