What are some small movements that can improve the quality of running?

Drink black coffee, an hour before running, drink a cup of black coffee, the caffeine in black coffee can improve the vitality of the body, which can speed up the rate of fat burning.

First of all, we must control the breathing and rhythm of running, secondly, we must keep three steps and one inhale, three steps and one inhale, and finally we must control the rhythm of running, because general running is long-distance running, so the cadence should be relatively high and reduce the stride length of each step when running. Stick to these three steps, and the quality of your running will get higher and higher.

The swing amplitude of the hands should not be too fast, otherwise it will lead to too fast, the body has anaerobic breathing, causing muscle soreness, and the breathing should be uniform when running, so that the exhaust gas in the body will be discharged as much as possible

1. Adjust the body shape, do morning jogging, and maintain a healthy and positive attitude;

2. Improve personal cultural quality, understand cultural knowledge, sports knowledge, and competition rules, enrich reading, and broaden personal horizons;

3. Regulate human body functions, exercise physical ability, and exercise more. Regular daily routine, such as going to bed early and waking up early;

4. Enhance sports skills, improve personal competitive sports ability, and have active sports performance;

5. Improve the psychological ability of the individual, such as the ability to withstand victory and defeat and the ability to withstand fatigue;

6. Enhance the nutritional supplement of the human body, and eat a balanced combination of meat and vegetables to maintain personal nutritional balance and normal appetite.

My sister is 10 years old, 160cm, and weighs 63kgShe doesn't like sports either, so I'll talk about the solution to her child's lack of sports.

1.Help your child find the joy of sports

If you do something, the child will feel happy and be able to persevere, otherwise, the possibility of perseverance is extremely small, so that the child can find fun in the exercise, so that the child can persist for a long time, instead of three days of fishing and two days of drying nets.

2.Combination of motor learning

Of course, sports are not everything, and sports cannot be regarded as the whole of children's lives, but to combine sports with other aspects, especially learning, so that sports and learning can promote each other, so that children can develop in an all-round way.

3.Find the right project

The characteristics of children are different, parents should find their children's most suitable and favorite items according to the different characteristics of their children, there are many sports activities, each of which is suitable for different people, so that children can do the most suitable sports.

In addition, it is necessary to pay attention to the physical condition of the child in time. It is not suitable for exercise in case of illness, menstruation, etc.

Regarding this problem, first of all, adjust the body shape, do morning jogging, and maintain a healthy and good attitude and positive attitude;

In addition, improve the cultural quality of individuals, understand cultural knowledge, sports knowledge, and competition rules, enrich reading, and broaden personal horizons;

3. Regulate human body functions, exercise physical ability, and exercise more. Regular daily routine, such as going to bed early and waking up early;

4. Enhance sports skills, improve personal competitive sports ability, and have active sports performance;

I summarized 3 points: 1. Explosive training: we should pay attention to the close combination of speed and strength during training, and the main method of training is to carry out weight-bearing exercises with medium weights, such as weight-bearing calf raises, negative barbell jumping on the spot, weight-bearing lunges, etc.; While developing rapid strength, perform weight-bearing exercises with large weights to increase muscle strength.

The main exercises include squatting with heavy weights, etc. And it should be combined with running and relaxation exercises. The weight can be determined according to your actual situation, especially the barbell, it is best to carry out it under protection or supervision, which is safer.

2. Bounce force training: the development of fast strength and jumping ability can effectively develop bounce power, and its main exercises are: 1. General jumping exercises

Single-legged jumps, stride jumps, split-leg jumps, frog jumps, straight-legged jumps, etc.; 2. Jumping obstacle exercises: jumping railings, jumping deep (i.e., jumping down and jumping on exercises, the effect is very significant, simple and easy), touching height exercises, etc. 3. Lumbar and abdominal muscle training:

Sit-ups, push-ups, weighted sit-ups, weighted push-ups, etc. to improve the strength of the lumbar abdominal muscles.

It is worth noting that according to your personal or practitioner's physical fitness, the way, number and amount of exercise should be reasonably arranged, in line with the principle of step-by-step, and do not increase the intensity and density of training in order to be fast, resulting in sports injuries and strain, half the effort; However, if the intensity and density of the exercise are not enough, it will not receive good results. The above methods are for your reference only, and I hope to bring you good results.

The main training is frog jumping, squatting, squatting, jumping, high leg raising, running more than 100 meters, all of which exercise leg strength and explosiveness. Keep exercising every day, and your running speed will increase.

Breathe well when running. You have to breathe through your nose and mouth together.

1. The fastest swing arm exercise, lasting 30 to 60 seconds;

2. The highest frequency of various forms of running with high legs, lasting 15 to 50 seconds;

3. The fastest frequency of running with half-high legs on the wall (leaning forward, supporting the wall with both hands, and feet 50-70 cm away from the wall).

4. Quickly change legs and jump with weights, walk with heavy weights, and squat with weights.

5. There are stairs where you can jump the steps and run the steps with weight.

6. Abdominal muscles and dorsal muscles can be practiced with sit-ups and prone ups.

1. Speed swing arm exercises, lasting 30 to 60 seconds.

2. The highest frequency of various forms of running with high legs, lasting 15 to 50 seconds.

3. The fastest frequency of supporting the wall is to run with half-high legs, lean forward, and hold the wall with both hands of the loser, and the feet are 50 to 70 cm away from the wall.

4. Quickly change legs and jump with weights, walk with weights, and squat with weights.

5. There are stairs where you can jump the steps and run the steps with weight.

1.Relax

I'm often asked this question: How can I improve my running fitness?At this time, I will bring them to the finish line of the course and let them observe the runners running in front of the line.

Of course, these players are all very fast, but at the same time, they all have one thing in common--- they are always relaxed. Relaxation is also one of the most basic requirements of running, and it is also the first step to improve your running condition.

2.Stand up straight

The correct running form is actually the correct body position. By keeping your head, shoulders, hips and feet in a straight line, you can effortlessly move your body as a whole while running.

3.Lean forward slightly

Many people run with their backs collapsed, which reduces the efficiency of their lungs. Before you start, take a deep breath and relax to keep your lungs in a productive stateAfter exhaling, keep the upper body position unchanged before exhalation. The most efficient way to run is to keep your head, neck, and shoulders straight.

This way, when you run forward, you can mitigate the effects of gravity.

4.Hip forward

Another common mistake is to pout your hips and hips while running. Take a deep breath and tilt your hips slightly towards the front to make it easier to run.

5.Footwork

First of all, buy a pair of professionally fitting running shoes before you start running. Each person's footwork is related to their body shape, strength, and muscle balance from the waist down. When training, don't change your footwork at will, as this will cause unnatural running and may not only not solve the problem, but will cause more problems.

When there are long-term changes in other parts of the body, the footwork will naturally change with it. After a long training session, your fitness and strength will increase, and you will notice that many problems will be solved automatically. Today's professional training shoes are also designed from a biomechanical point of view to accommodate different feet, so what you think is a problem is probably not a problem.

If your problem continues to interfere with training, talk to your doctor or coach.

6.Swing arm

Everyone's arm swing posture is different. In general, the swingarm should be natural and easy, not too high and not too low. In fact, it is still said to be relaxed, so that you will not swing your arms too high or appear too stiff, so as to save energy.

And the arms can't be swung to the middle of the chest. You know, you want your body to move forward, not to the sides, so your arms should also swing back and forth. Finally, relax your hands, don't make a fist, and try to gently touch your middle finger with your thumb.

7.The size of the pace

As a coach, I have observed that as a long-distance runner increases in speed, the stride shortens. The rhythm or rhythm of the legs is the key to running quickly and efficiently. Maintaining a light, fast pace can reduce pain and avoid injury.

Sprinters raise their knees very high, but long-distance runners must keep their knees as low as possible. If your knees are too high, you will overuse your quadriceps muscles in front of your thighs, and your quadriceps will be painful after running. So, you have to be light and fast on your legs, and you should run more like a trot than a sprint.

8.Head and neck

When running, look 20-30 meters ahead. Relax your head and neck and don't hunch over your shoulders as this can cause sore and tired shoulders.

I don't know how many meters you run, so let's write about the method of long-distance running training.

1.To improve endurance, you must have the endurance to run at least 8,000 meters at an average speed without panting. It is recommended to run a morning run every other day, 40 minutes each time, and walk when you are tired, and do not stop until you finish 40 minutes.

2.Increase your cardio capacity and use full and variable speed running.

The specific content of the intensity is any of the following:

The first type: 400*8, that is, running 8 400 meters, with an interval of 1 minute!

The second type: 800*4, that is, run 4 800 meters, with an interval of 2 minutes!

The third type: 1000*3, that is, run 3 1000 meters, with an interval of 2 minutes!

The fourth type: 1600*2, that is, run 2 1600 meters, with an interval of 2 minutes!

The fifth: 1000*5, that is, run 5 1000 meters, with an interval of 2 minutes!

Sixth: 2000+1000, run at 3000 race speed for the first 2000 meters, and run the last 1000 meters with all your strength after an interval of 1 minute!

3 4 times a week intensity, the first 4 are small intensity, the 5th is high intensity, and the 6th is mostly used for pre-competition adjustment. Increase or decrease the amount of training according to your physical strength! I have to run as hard as I can every time, and I feel tired every day.

Note: Except for the sixth group, they all run almost the whole way, such as 400*3, which is the first 100 meters at a speed of 70%, and then gradually increase, reaching a speed of 10% in the last 100 meters. Break times are strictly controlled.

3.Simple plan: morning run + afternoon or evening intensive run, run every other day, run three times and rest for 2 days (morning run is to run except for the two days off).

4.After running, remember to press your legs, kick your legs, and do a good job of relaxing and warming up.

5.Practice endurance, the difficult moment is the time to improve, the first time you are tired is fake, get through the body will usher in the second spring, stomach pain to slow down and take a deep breath.

7.Buy a good pair of running shoes and soak your feet in hot water at night. Eating a banana 1 hour before running can improve your training results.