For 4 days, I signed up for sit ups and an 800 meter run, tug of war. Kneel and ask for a quick fix!

800 meters seems to be about 4 seconds. You don't have to practice.

You can not only use the strength of the abdomen during the exam, generally during the exam will lie flat and then let people hold down your feet or put the legs and feet on the fixed frame, first of all, pay attention to the angle between the big and small legs should not be too small, generally 90 degrees or slightly larger, try to fix your feet when placed on the fixed frame, there is room for movement is not good to use the strength of the legs and waist, the hands must not hold the head, if your school stipulates that you do that, put your hands on both sides of the back of the head or hold the neck, do it with explosive force, Start from the legs and feet or the shoulders, abdomen, back and legs and feet at the same time, and the shoulders should also be lowered and put down to the ground in order to use explosive force.

But usually you still have to pay attention to practicing more abdomen, it will benefit you a lot, there are still 15 days before the exam, you had better practice for 10 days, practice for 2-3 days and rest for a day, don't practice in the way of doing as mentioned above, don't use explosive force, it's best to say like the 3rd floor, lie flat, lift your legs and feet, bend your knees to 90 degrees, hug your chest with both hands in front, and contract your abdominal muscles to the extreme when you exert force, no need to do it!

Lie on your back on the mat with your knees flexed at about 90 degrees and your feet flat on the ground. Do not immobilize your feet on flat ground (e.g. by a partner pressing your ankles with your hands), otherwise the flexors of the thighs and hips will join the work, reducing the workload of the abdominal muscles. In addition, straight-legged sit-ups will increase the burden on the back and easily cause damage to the back.

Decide where to place your hands based on the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Beginners can rest their hands on their sides, and when they have adapted or improved, they can cross their hands over their chest. Finally, try to cross your hands behind your head, but each hand should rest on the shoulder on the other side of your body.

Do not cross the fingers of your hands behind your head to avoid straining the neck muscles when you exert force, and this will also reduce the workload of the abdominal muscles. It is advisable to proceed at a slower tempo, as is the case with slow-motion playback. Exhale as your abs pull your body up to ensure that all the muscles in the deeper layers of your abdomen are working at the same time.

It's good to go home and practice more Insist on 40 a day for the first two days, as slow as you want, stick to 100 in five days, and take a half-minute break in the middle of the tiredness This is how to insist on 150 a day in the second week, remember to complete 150 at a time even if you take a break in the middle, every day, you can't stop, it's no problem when you take the exam 50 a minute That's how I practice! The main thing is to stick to it every day!

It's good to go home and practice more.

Exercise lies in persistence, in regular movement, and cannot be rushed.

1. There are 4-6 powerful boys standing in the front, some general ones standing in the middle (one male, one female), and the last two.

Stand a little fatter to prevent the rope from crooked.

Don't stop among the people who shout, otherwise the team members will be chaotic. Say in advance which word to force, such as "add.""When you are about to hold on to the white line, you can win.

People should fall backwards, not in front of the net, start very hard, and it is best to win in the shortest time.

Notes:

1. First of all, it is very important to stand up, the center of gravity must be low, press back, and the body inclination should reach more than 45 degrees. Leaning back collectively is the only way to concentrate all the strength to one point.

2. Then there is the problem of sorting, which needs to be arranged from heavy to light in turn, and everyone should pay attention to maintaining the distance.

3. In the end, the most important thing is to unite, don't be selfish and leave room for selfishness, everyone should work hard at the same time, control the strength of the feet, and try to achieve hands, eyes, and hearts, which is equal to half the success.

**The force is about the same, and you're just coping with the exam. I'll teach you a way, 1 hour after you finish eating in the morning, 20 sit-ups, 30 sit-ups around 3 p.m., 30 sit-ups around 9 p.m. Every day.

Don't be lazy, or you'll do it for nothing. This will help your muscles and nerves to get ready for sit-ups faster. In this way, when you take the exam, it basically depends on your physical strength and endurance.

There is no quick fix for sit-ups and 800 meters, you can only say that your performance will improve if you do it every day.

Long jump requires frog jumping and skipping rope.

The requirements of your place are too low, and the long jump of 2 meters is considered a failure in our case.

Stick to 15 minutes of physical activity every day.

Just practice every day, and there is still so much time before the high school entrance examination, which is enough for you to practice.

Stick to half an hour of activity every day.

The most important thing is to train waist strength

There are techniques associated with standing, gripping, and posture.

The details are as follows:

1. Standing. The big man is in front, and the small man is in the back in a T-step position. The front leg is 120 130 degrees, the back leg is 90 110 degrees, and the distance between the two feet is slightly greater than the shoulder, which can not only save space, but also ensure that the collective resultant force acts on the rope in a straight line.

It is best to wear shoes with embossed soles to participate in the competition to bring out the best in everyone.

2. Grip. Three points and one line, two hands plus the "back" armpits, tightly clamping the rope; In addition, the player behind will reach the back hand from the armpit into the middle of the hands of the player in front of him to hold the rope, so that the team's battle line is short, and the effect of the combined straight line on the rope is obvious, and even in the case of teammates' mistakes, it can ensure timely adjustment.

3. Posture. Stretch your whole body instead of squatting, and never press the rope sideways. Bend the outside of your knees with your center of gravity on your heels, and your arms against your body and your legs straight.

Maintain the optimal stretch of the whole body, and maintain the proper posture not too low. Support with bones rather than muscles to keep your thighs level.

Note: The anchor man is the main character of the whole team. Unlike other team members, the anchor can go from the armpit around the back to the other shoulder, and then around the armpit and clamp it. Clamp the rope under the right armpit, hang it on the left shoulder and clip it into the left armpit, this is the best position to exert strength.

At the end of the team, a fat man is left to make a fall, and the strength, size, and voice are in front to scare the opponent. The legs are spread apart, one of the legs of one person is between the legs of the opposite person, and so are the hands.

A one-week crash is unlikely. But you can try it as follows.

Training: 1 10 seconds training. Students are asked to maintain a high speed and repeat multiple sets to ensure that the highest value of each group is close. 2 20 seconds of training. To improve the explosiveness of students, it is best to break through 25 on the premise of ensuring the quality of movements.

3 30 seconds of training. It is a training that students have improved on the basis of 20 seconds of training. Students are required to break through 35.

4 45 seconds of training. These 45 seconds are mostly rhythm training.

5 1-minute training. One minute of training should pay attention to the rhythm of the first 45 seconds, but the last 15 seconds or 10 seconds is a sprint process, and if there is no acceleration at the end, it is impossible to have a good result. 6 1 minute and 10 seconds of training to improve students' endurance.

Technique: Pay attention to the coordination of movement rhythm and breathing rhythm during the movement. When doing sit-ups, the effective coordination of the fast and orderly movement rhythm and the breathing rhythm is the guarantee to ensure that the local muscle groups of the waist and abdomen produce explosive force many times and repeatedly.

Lie on your back on the mat, hold your breath at the moment you do the sit-up movement, exhale actively and quickly at the moment when your elbow joint touches your knee, and inhale actively while lying down. As time goes on, the rate of breathing increases, and the body must relax during the whole process.

On the starting line, you guys.

Lined up, the toned muscles contain explosive power, and the determined gaze is full of confidence. The gun sounded, and you began a short journey, with your steady footprints on the straight runway; The finish line is not far away, and you will be left with a vigorous figure when you sprint. Fight, applause will ring for you; Struggle, victory and flowers will be yours.

Two water sprinkled on the ground means that victory is rushing in front of you, you are the best, you have to win glory for the class, you have to win glory for the school, you have to believe that you can win. Come on, I believe in you. Online. You must be able to do the same.

To improve explosiveness, the main thing is to look at the leg muscles, so the leg muscles can not be ignored, there is no quick way to practice the leg muscles, only the accumulation of time, 50 frog jumps a day, 2 more jumps a day than the previous day. This is the end of calf muscle training.

Explosiveness is also inseparable from arm muscles, and abdominal muscles, arm muscles personally feel more difficult to practice, practice for several months, no growth, but abdominal muscles I can tell you, as long as the heart is enough, will quickly train abdominal muscles, I calculated, almost 1 and a half months! That's 50 100 sit-ups a day!

200 is considered a sprint, because it should be sprinted with all its might, and I go to practice running 400 meters every day. There's one more trick to it! Two days before the race, tie a sandbag to your feet, and take it off when it's time to race, and you will feel like you're flying.

In fact, there is no secret, just to see if your will is strong enough, running is difficult to practice, generally by nature, I hope it will help you!!

You're an adolescent friend who has just started middle school. That's what I thought about first, and I thought of good advice that might be more beneficial to your growth. I'd love to see you develop good fitness habits that will last a lifetime.

It's nice to see that you're a very positive friend, have fitness goals, and have some fitness habits!

I suggest: the most important thing is to have a healthy body, cultural learning is the goal, and the competition results are good.

Fitness methods: 1. You should make a fitness plan with 1 hour a day according to your own schedule and rest time (you can consult parents and physical education teachers, maybe their methods are more instructive and targeted for you);

2. Exercise program:

a. Warm-up exercises (jogging, stretching ligaments) for 5 minutes;

b. Fitness project experience (high leg raises, high-frequency running, lunge squats, frog jumps, sit-ups, 400-meter variable speed running) 30 to 50 minutes;

c. Relaxation exercises (jogging, stretching ligaments, massaging muscles) 5 10 minutes.

First of all, you have to know that sprinting is anaerobic exercise, and robes are aerobic exercise! You don't want to know the specific mechanism, I won't talk about it, in layman's terms, the combination of explosiveness and endurance is different! Most people think that sprinting explosiveness is the most important, but in fact, especially for 200 meters and 400 meters of longer sprints, you need to pay more attention to endurance training, because it only takes three or four seconds to reach your limit speed, but it takes more than ten seconds or more to maintain your limit speed to the end!

Once you've learned the importance of endurance, it's time to train! I recommend that you start with a weighted 100 or 50 meters! Squats with weights!

Training with frog jumps and duck walks! Finally, end the day with a set of 5km runs! As long as you persevere, I believe you will achieve results!

Sprinting is a combination of speed and explosiveness, if it is 200, 400m, then it also needs a certain endurance, not only to carry out a certain endurance training, but more importantly, to increase the training of leg explosiveness. The training methods of general sprinting are: high leg raises, small strides, back pedals, weight-bearing squats, improving leg strength, etc.

In fact, it is good to make a practice plan, you have to understand how to run faster, first of all, the foot strength must be strong, practice as they say! But don't practice too hard, or you'll lose more than you gain!

And then there's the swing arm! Be sure to swing your arms up, this will bring your body up to reduce resistance! A friend of mine is the number one teenager in our city! His secret is that swing arm + foot power + explosive power = first.

I won't talk about how to practice, because they all talk too much, you can see for yourself.

It is impossible to improve too much in a short period of time You don't think that you don't need to practice middle and long-distance running if you practice sprinting, you must insist on running 5000 meters of variable speed every day to improve your physical fitness and practice sprinting, otherwise you don't want to practice 100 meters of running a few times.

Round-trip 25m 4

Run 2 times a day.

Variable speed runs on a standard track.

25-meter jogging, 25-meter sprint.

1 lap at a time.

Run 2 times a day.

Get up early every day to practice, don't care about the number of laps, that will burden you, and when the final outbreak occurs, it is best to follow behind others in front, block the wind to reduce resistance, and break out at the end.

Run more downstairs every morning before eating, and then find a way to exercise impact and explosiveness, and if you can't do it, take stimulants (I don't agree with the last one).

Exercise every day. Improve your physical fitness and increase your lung capacity.

Increase the speed of the start. Exercises the leg muscles.