I m fat, I m a little slow to run, I m ready to take the 50 meter test, is there any hope for improv

In terms of many years of experience in fast jogging, you should be able to improve a little in a week, 1 breath: To control your breathing, my secret recipe is two inhales and one exhale, that is, the intake of the air is divided into the abdomen and chest twice, and all the breaths are exhaled at one time! The advantage of this is that the public oxygen is large, and it can also improve endurance!

2. Combine fast and slow! Pay attention to the 400 meters, fast 100 meters, 200 meters slow alternately, at least five laps! Insist on running for a week in the morning or late, you have to have this transition period, keep it fast as soon as possible, try.

Forehead.. served. I'm 1.7 meters tall, I weigh 140 meters, and I have a 100-meter speed of 14 seconds. If you want to do sprinting, you have to warm up with a long run, and then practice sprinting. It's explosive like this, try it, and exercise is a long-term thing, but don't think about practicing for a few days.

174 Less than 140 shouldn't be very fat.

If you are not a professional athlete, the time is so short, you can only take doping to speed up!

Hehe, you have to get up early in the morning and run long distances, and practice more sprinting in the evening.

Sprinting relies on explosiveness, and you can't do it You can try the following training methods.

1. Touching the chest and jumping. Feet shoulder-width apart. Then add the arms to swing upwards to drive the body to jump upwards. After jumping, tuck your legs and abdomen, and repeat the exercise. (Exercises for explosive power and waist and abdominal strength).

2. Frog jumping. Be careful to jump continuously, without stopping in between. Jump the distance yourself, don't rush it. Generally about 20-30 meters. (This is to build thigh endurance and basic strength).

3. Jump stairs or stairs. At first, you'll feel intimidating, but once you jump on it, you'll find that it's not that hard. It's best to wear leggings when jumping and be careful of scratching your calves.

This can enhance the explosiveness of the thighs and the speed of the calves) is a very effective training method for the standing long jump. Can jump on one or both feet.

4. During the after-school break, you can use the simple action of tiptoe pad to enhance the toughness and strength of the ankle joint.

5. Weight-bearing high leg raises and high leg raises. Find a barbell or other weight-bearing things to quickly raise your legs and increase your overall thigh ability. As for the high leg raise, it goes without saying. (This is to enhance staying power).

6. Back pedal running - find the wall or parallel bars, hold on with both hands, the body is at a 45-60 degree angle with the ground, quickly exchange the legs, pay attention to the support legs must be straight, and lift the legs as much as possible.

7. Run with weights. I used to run on wheels at school. It's painful, but it's very effective. You can use sandbags to train.

8. Variable speed running. Generally, you have to run 600 meters or 800 meters. Full speed on straights, jogging or walking on corners.

The above is the training of the comprehensive quality of the lower limbs.

You'll also need to train your waist, abdomen, and arms

Specific method: sit-ups 40 in a group of 3 sets and push-ups in a group of 25 in 3 sets.

Hula hoop 5 minutes in a group of 3 sets of static support The action is the same as push-ups, but you don't need to do it, just crawl, the key is that the waist can not be loosened 3 minutes in a group of 2 sets.

In addition, there are other methods: such as supine leg raises, supine leg raises, seated leg curses, and two-end lifts.

Long Jump: You can practice the long jump at home without any problems, Sprint: You can put a thing you like at 50 meters, and if it is not within the time you set, you can't touch it again until you reach your goal.

Put something you like at the finish line and imagine you're being chased by robbers, and that's what I do, anyway.

Slowly increase your speed as you run.

Go to a psychiatric hospital and find a patient to chase you with a kitchen knife

If you run a 50-meter sprint, the first and most important thing is to start, and if you start well, you will be half the battle.

You'd better practice your explosive power at the start first, let a classmate help you, focus on your starting reaction speed first, and then start practicing your running speed after the start practice, and properly practice raising your legs and frog jumping before running, which is very helpful.

It's okay to be fat, but the key to your weight is whether you have more muscle or fat.

Of course, the fat content is a bit too high

Usually practice squatting with lower limbs.

Usually run more and go down with classmates The person around you is the teacher.

Ask them how they practiced

If you are preparing for an exam, ask your PE teacher for a detailed answer.

Set yourself a goal to improve a second every day, and when you reach it, you can rest.

Promising. As long as you do your best. There's nothing bad to do.

It's better to have a meal with the teacher.

50 meters need explosive power, and appropriately strengthen the waist, abdomen and leg strength training. Such as weighted squats, frog jumps.

It may be that it is difficult to break through the bottleneck of reaching oneself, and there is also one that the way of training is not very suitable for one's physical conditions and is not easy to improve.

Another possibility is that if you usually insist on running training, you may not be able to see the situation, and there will be a gap when it comes to actual running.

My own real feelings: I feel that this running is really related to personal physique or personal conditions, the school has a physical fitness test, and then there are people who run 50 meters very fast (very explosive) and have not practiced much, usually not very active, not long legs and height; There are also good at 50 meters, other 800 is not good, there are 800 is very good, 50 is not good, when you run 800, you don't blush much, you don't breathe, and you are very relaxed compared to others. (The most special situation is that I haven't practiced at all, so I usually buy food and go to class).

Did you make a mistake about the unit? Don't run at 160 kg, it's better to go to sumo.

If you are 160 pounds, it depends on how tall you are, whether you have more muscle or fat.

If you are a girl, your body shape should be relatively strong and healthy, not fat, and the boy is slightly thinner. The 200 meters are sprints and require good muscle power, so you have to do enough muscle strength training, especially the thighs. At the same time, it is technically necessary to increase the cadence and span, swing the arm quickly and powerfully, lean forward as much as possible after the start, reduce the resistance of the air, increase the span on the way, and increase the cadence when sprinting.

After a period of strength training, you will feel that these techniques are improving unconsciously. Hope it helps.

It is necessary to increase the thickness of the muscle fibers, to increase the toughness, to increase the frequency, to increase the step size, to have bursts.

Find a slope to run, run up, sprint every time, run every morning, that's how we practiced at that time.

Since it is an improvement in a short period of time, it is necessary to pay attention to the best combination of stride length and cadence, as well as the rhythm of time and space in each link of the technical movement of running.

Training methods: (1) 20-40 meters between fast running exercises. (2) 4*25-50 meters relay run, acceleration run, catch-up running practice. (3) Downhill running practice. (4) Downwind running exercises. (5) Variable speed running exercises for various short passages.

1) Run 30-60 meters, 3-4 times x 2-3 groups.

2) Short distance relay run 2 people x 50 meters or 4 people x 50 meters, 3-4 times x 2-3 groups.

3) Let the distance catch up and run 60-100 meters, 3-5 times x3 sets.

4) Short-distance combination run (20m + 40m + 60m + 80m + 100m) x2-3 groups. or (30 m + 60 m + 100 m + 60 m + 30 m) x2-3 groups.

5) Run downwind or downhill for 30-60 meters, 3-4 times x 2-3 sets.

6) Short-distance variable speed run 100-150 meters (30-meter fast run + 20-meter inertia run + 30-meter fast run + 20-meter inertia run), 3 times x2-3 groups.

7) Tape traction run (30-60 meters, 4-5 times x2-3 groups.

8) Run 30-60 meters repeatedly, 4-5 times x2-3 sets.