Why do I feel upper limb weakness when I run the 1000m sports test in junior high school?

Nowadays, China is paying more and more attention to education, because children are the future pillars of the motherland and the hope of the country. In addition to the cultural performance of the students, the state for the physical fitness of the students.

The Ministry of Education has also issued a number of statements reminding schools of all grades to pay attention to the physical fitness of students. However, according to the current situation in many places, many junior high school students are exhausted and out of breath after running 1,000 meters in physical education class. Many netizens are curious, why does the country emphasize sports so much, but junior high school students running 1000 meters still make them so tired that they can't breathe?

There are three reasons for this.

1. Lack of exercise.

In fact, the lack of exercise is not only a problem for junior high school students, but also has a lot to do with many students and workers today. For junior high school students, from primary school to middle school, the variety of courses has long left many students with no time to focus on other things. Although the physical education test will be included in the high school entrance examination, it is not critical, so it does not attract the attention of students.

Over time, students do not spend their leisure time exercising, and some students are enrolled in various cram schools.

There is no time to exercise, and some students only focus on playing on their phones and watching TV, and they don't think about exercising. In the eyes of some students, exercise seems to be a burden, but in fact, it is a lifelong thing, but unfortunately many students still do not pay attention to it.

Second, there are too few physical education classes.

In junior high school, the sports world was held once a week, and if there were exams, physical education classes would be ruthlessly squeezed out, which was actually due to the lack of emphasis on sports. Although it is included in the high school entrance examination, it has basically no actual impact on most candidates, so many schools in physical education classes are to let students cope with the test and focus on other subjects. When it comes to the critical review time at the end of the semester, many school physical education classes will automatically be converted into self-study or other main subjects, how can students' physique become stronger?

Third, the physical limit is not high.

It is difficult for junior high school students to run 1000 meters, which is related to the physical condition of the students. Some students are born with weak physique, and the physical education teacher can only let the students rest after discovering it. In addition, at the age of junior high school students, most students are not fully developed, and the skeletal muscles of the body are still in the growth stage, and it is normal to have limits.

It's normal for students to sit in the classroom for so long, and then let them suddenly run 1,000 meters, and it's not normal to be uncomfortable.

Nowadays, the physical fitness of primary and secondary school students is also an aspect that the Ministry of Education attaches great importance to, after all, the body is the capital of the revolution.

If you don't exercise well, your studies may also be affected. However, the improvement of students' physical fitness cannot be achieved overnight, and many middle schools need to put aside the concept of coping and put students away.

There are two reasons for this: first; There is no time limit when you run, and you can run the whole distance according to your physical strength. Reason 2; It's that you have a time limit when you take the exam, and there may be powerful characters who can't keep up with your physical strength, and your mental quality is not very good (maybe you rarely participate in this kind of activity) and feel a little nervous, as long as you take a few more exams, it's not a big deal.

Running a 1,000-meter sports test will feel weakness of the injured limb, because the breathing volume of the lungs is too large, and the usual lack of exercise leads to insufficient oxygen, and at this time, not only the upper arm, feel weak, the mind should also feel that the dream is violent, and the phenomenon is retching, so we should pay more attention to outdoor exercise and aerobic exercise.

Obviously, the amount of exercise is not enough or excessive before, but excessive exercise is not simply excessive, there is no reasonable exercise plan, nutrition can not keep up with consumption, or not rested well (this is very important, as the saying goes, 3 points of exercise and 7 points of rest, and it is better to practice than to rest.) ）。can cause overdose.

There are also long runs that are not suitable for the morning (although most people will tell you, but in fact the morning is the least suitable time for long runs), and the evening is the most suitable time for long runs.

What are the skills and precautions for the 1000-meter run.

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 standard 400-meter course, it is two and a half 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.

Depending on your ability, you should use a constant speed running strategy: with the exception of the acceleration run after the start and the final sprint run, you should basically run at a constant speed at a higher speed along the way. Breathing MethodDuring long-distance running, the human body consumes a lot of energy and requires a large amount of oxygen, so it is important to master the correct breathing method.

In the middle and long distance runs, in order to increase the amount of lung ventilation, the mouth and nose are used to breathe at the same time. The breathing rhythm should be matched with the running rhythm, generally using two steps and one exhale, two steps and one inhalation, or three steps and one exhalation, three steps and one inhalation. When breathing, be careful to increase the depth of breathing.

7. When running in the middle and long distance of "Pole" and "Second Breath", because the ** of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest stuffiness, breathing rhythm is disrupted, breathing difficulties, limb weakness and the feeling of difficulty in running again. This phenomenon is called the pole". This is a normal phenomenon in middle-distance running.

When, after the "pole" appears, you should continue to run with a strong will, while strengthening your breathing and adjusting your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all uncomfortable sensations disappear, which is the so-called second breathing state. In the middle and long-distance running, due to insufficient preparation, abdominal pain is prone to occur, mainly caused by gastrointestinal spasms, at this time students must not be nervous, you can use your hands to hold down the painful parts, slow down the running speed, do a few more deep breaths, persist for a period of time, the pain will disappear.

This should be a lack of movement in your upper limbs. I felt that there was no power. Still a little nervous. Regulate your mood. You test again.

After running a 1,000-meter physical fitness test, the upper limbs are weak, and that is because they usually exercise less and exercise less, and suddenly too much exercise can lead to this result.

In the past, when I was studying, I didn't have much running and exercise, and every day the teacher was mainly reading, and sports were secondary, so when I ran, I felt that my cardiopulmonary function could not keep up with the pace, and my legs were weak, so it was good to take a break.

In this case, it is usually caused by poor blood flow and cervical spondylosis. In this case, the general situation can often be conditioned with traditional Chinese medicine**. In addition, it can be properly massaged.

Pay attention to the usual maintenance. Don't sit and stand for long periods of time during the day, don't get tired and tired.

I was born as a soldier. It is recommended that you find a "running movement essentials" in the army on the Internet. It worked.

You must know that the arm is the coordinating accessory of your center of gravity, which is used as a counterweight. Running without swinging your arms will be very tiring and hard. Run regularly and rhythmically, breathe at a frequency, swing arm float at a frequency, and the swing arm float range should be consistent each time.

Most importantly, running is a physical and mental workout, don't be able to treat it as a task or an exam. Relax, you are in the fresh air!!

That's because I don't exercise too much.

Children of this age are growing up, they are thirteen or fourteen years old, and they have few opportunities to exercise in their studies.

1. It is very important to do some preparatory activities and warm up. You can also drink some glucose (this is a good strategy, although I haven't tried it, but I believe it will help you improve your grades).

2. Don't be nervous, because the fast heartbeat caused by nervousness will make your breathing rhythm disordered after running and affect your performance.

3. After the start, run with the large group, try to run in the position slightly ahead, but don't lead, and don't fall behind in order to save physical strength, it will be difficult to catch up later. It's best to find a partner who is slightly faster than you and follow him as closely as you can (in one school 1500m race, I ran in a certain formation with three other members of my class, and in the 70-man race, we finished in the top 10 and I ran fifth).

4. The rhythm is very important when running, not fast for a while and slow for a while. Control your breathing so that your breathing is even. Take a bigger step.

Try to run at the same pace throughout the run (I run 1,500 meters in about three-halfways as long as I run 1,000 meters, i.e. you can't slow down on average because of the distance) and a good rhythm will make you feel more relaxed on long runs.

5. When you reach the last 100 meters or tens of meters, you can sprint, which does not contradict the previous one, because this is the most critical time. If you don't have the strength to sprint, keep the same pace and stick to the finish line.

6. Don't stop and rest immediately after running, especially not lie down or sit down immediately. It is recommended to walk a few hundred meters after running, and after the whole body is completely relaxed, do some activities of the waist, abdomen, legs and arms.

7. In addition, wear lighter running shoes during the race, it is best not to wear basketball shoes or board shoes, not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes, the most suitable is to wear a period of time, fit but not very worn out running shoes (long-distance running and sprinting are different, you should use your heel to land first, so you must not wear spikes).

If your physical fitness is not good, then insist on exercising, insist on running a few kilometers every day, and supplement adequate nutrition to improve your cardiopulmonary function. One of my classmates trained every day, and his 800m score went from unsatisfactory to good. For the sake of results, you can't be afraid of hardship.

I hope you get good grades, and I hope I provide the method of, thank you!

Adopt a follow-and-run tactic.

Just run with someone who is about the same strength as you.

Hello classmates, you are not weak in your legs, and you usually run less, so when you run, anaerobic respiration accounts for a large proportion, the body begins to produce lactic acid, and the breathing is insufficient, so your body does not get enough oxygen, causing your legs to be weak, and the production of lactic acid further weakens the strength of your limbs. You're going to take the exam tomorrow, and the problems that arise during running don't matter, as long as you practice running, these problems won't be a problem. Don't ask why, just follow the way I told you.

1.Warm up before running.

2.Drink a high concentration of liquid glucose (available in pharmacies) 15 minutes before the start of the exam, followed by a bottle of Red Bull (I participated in the sports day in college, and it worked very well).

3.Don't run too fast at first, run with someone of your similar strength, start to accelerate slowly on the last lap (Superman is cool here), and the last 100 meters is a sprint.

Judging by the situation you described, it seems that your physical fitness is not very good, 、、、

Let's do it this way, teach you to take it slowly. Note: For ease of expression, the following is a 400-meter standard field.

Preparation: Be sure to eat before running, and it is estimated that it has become a habit to skip breakfast when you are studying. Pay attention to eating what is easy to absorb, don't eat the kind that takes up space in the stomach, otherwise it will be uncomfortable to run.

In my experience, I either eat about half of the Dove chocolate 10 minutes before running for 7 or 8 pieces, and eat the rest after the run. Or buy that kind of glucose injection in the pharmacy, buy it back and mix it in drinking water, mix it with a little thicker (it will be bitter if it is too thick), and drink about 200 ml of mixed water before running.

First of all, you have to learn to adjust the frequency of breathing, generally two steps, one exhale, two steps and one inhale, if you run fast in the future, change to one step and one breath and one breath. (Exhalation is exhalation, inhalation is inhalation).

Then, you try to run two laps (800 meters) at a pace that you are comfortable running at and not slow, and if your time is around four minutes, then you run two laps at a balanced pace each day, and then take a break and run two laps more. Run at least three times a day (because you're on a tight schedule). Then insist that the speed of each day is higher than the first day, such as 4 minutes and 20 seconds for two laps on the first day, and at least 4 minutes and 10 seconds on the second day.

And so on, basically after five days, there will be a significant improvement in the results.

If your 800m is about five minutes or more, you can't help it, you can only run as mentioned above during the week, but you have to run more than 5 times a day!! Otherwise, it won't work、、、

Note that in order to have a better test effect on the next day, it is good to only run twice next Monday, and pay attention to enough rest on the day and go to bed early at night.

Finally, to add: why is it always talking about running 800 meters, because that's the average speed of your race, and the last 200 meters are a sprint.

Good luck with your exams