Tomorrow afternoon s physical education exam, how to improve long distance running endurance in a sh

Landlord, it's too late I have a little experience here to share with the landlord. This was just given to someone else, so I just copied and pasted it. I wish you a smooth wake up the day after tomorrow!

Running mode: palms half fist (fingers bent, palms spread), can not spread all palms, if all spread palms, when shaking the hands will make blood accumulate in the fingertips, can not circulate (if you don't believe the consequences, you can try it yourself), breathing is mainly based on "1 inhale and 2 exhale", that is, inhale once divided into two exhalations, long inhalation, short exhalation, and regular breathing. When moving forward at a uniform speed in a straight line, the main attention is to throw the left and right arms the same as the left and right, and when entering the corner, the body leans to the left (generally running in the track and field, only the left turn), the left hand swing amplitude is reduced, and the right hand is appropriately increased (note:

It's the amplitude of the shake, not the frequency).

Tips: 1. In the first 800 meters, you need to run behind the first place and look at the back of the head of the previous team member. Do not run first in the first 800 meters, because the leader has no reference in front of him, so he can only look at the runway, and he is prone to feelings such as dizziness when the blood supply to the brain is insufficient.

2. If you haven't exercised for a long time, you need to start exercising a week in advance (preferably a week in advance), if you suddenly run 1000 meters, you will not be able to get up the next day because of a large amount of lactic acid accumulated in the muscles.

This is my experience of participating in track and field training before, I hope it will be helpful to the landlord, handmade (typing is not easy), hope.

The key is whether you usually exercise consistently. 1000 meters is a middle-distance running distance, and the key to long-distance running is to master the methods and skills, that is, to adjust your breathing and heart rate in time. Breathing can be temporarily adjusted on its own, and the blood supply to the heart is affected by the impact of breathing and the usual exercise base.

The method is not to rush forward after the start, follow the team of people at a medium speed, at this time the key is to immediately adjust the breathing (breathing is smooth, the heartbeat will be much smoother) feel that the breathing is smooth, no problem, and then wait for the opportunity to accelerate forward, generally the acceleration is in the middle and late stages, but also reserve the power of the sprint.

We're going to have a sports day tomorrow, and I'm the champion of the 1,500m and 5,000m last year, and I'm going to compete tomorrow. The endurance of the 1000-meter race is more important than the proportion of explosive power, and people's endurance will not be greatly improved in a short period of time, and the improvement of my endurance is formed by exercising every day in the past two years in college, so it will definitely be too late for you to take the exam tomorrow afternoon, but the competition is skillful, you must be fully active before the game, avoid strain, don't rush to the front at the beginning of the race, run at your own pace on the way, and surpass the sprint in the corner of the last lap.

Put a beautiful woman at the end (you can wear less).

1. Continuous running.

The basic endurance of the body is improved through long-distance training. However, it is important to remember that the speed of this training method should not be too slow, otherwise it will not be effective. The total distance should not be too short, generally around 5000 meters! The total training time varies in hours.

2. Intermittent running.

Training for middle-distance running, such as marathons, interval running is the focus of performance. Running 1000 meters can also be used for interval running training.

Interval running, a group of workouts followed by a period of rest to quickly recover fitness. Increase the speed of the athlete by running quickly between short distances. The distance of the interval running method is generally 100 200 300 400, and the variable speed running often referred to by many professional athletes also retains the flavor of the interval running method.

It is best to use a combination of training methods such as 1234 246 (i.e. 100 meters followed by 200 meters followed by 300 meters and finally 400 meters of curve running, with sufficient breaks between sets and some intervals between sessions).

3. Repetitive running.

Usually the performance is weak, but at the beginning of training, you can use this method to find a sense of adaptation. The repetitive running method is a combination of speed and endurance running, which can be used to practice both endurance and speed. By running a distance repetitively, the runner's adaptability to the muscles of that distance can be improved, which indirectly improves the overall performance.

Improve endurance in the short term, say, a week? It's impossible to think about this kind of problem.

But what, we can strive for maximum efficiency!

If you ask 1000 meters, it seems that it is a student, and it is estimated that there is no way to improve endurance in a physical education test, and there is a way to improve performance.

The reason is the familiar rhythm! People with 50 kilograms of strength may not be able to pick up 50 kilograms, this is the time to master the rhythm and reach your potential.

1. You need to have at least a week! Exercise 4 times a week, every other day, complete 2000 meters each time, pay attention to relax before exercise.

2. Don't be fast in the process of running, pay attention to grasp the rhythm! Three steps, one exhale, three steps and one inhale, it feels easy, just speed up a little, and feel that you can't breathe, for example, when you get to two steps, one exhale, two steps and one inhale, reduce the speed.

3. 2000 meters is not to be completed at one time, but can be run and walked alternately, such as running 400 meters and walking 100 meters. Walking is also an active walk, not a walk.

4. Every time you exercise, insist on running more than last time, for example, last time I ran 300 meters and walked 100 meters, this time, I ran 350 meters and walked another 100 meters.

In general, grasp the rhythm, the improvement of grades is still obvious, and when it comes to exams, run your own rhythm and leave others alone.

Three steps, one inhale, three steps and one exhale!

Run slowly, adjust your breathing, try not to breathe through your mouth, don't rush slowly at first, it's good after a long time.