I m a sprinter. The coach said that my waist is weak, how can I practice?

The 1234th floor is really easy to understand, and the waist is weak is push-ups, sit-ups. Waist weakness means that the longitudinal axis of the whole person is unstable, and it may shake back and forth, may shake left and right, and may not be able to support the center of gravity. If you can shake back and forth, it is really appropriate to try sit-ups and abdominal back exercises.

But swaying from side to side requires strengthening the two muscles on the sides of the abdominal muscles and back muscles. And it doesn't necessarily mean that the waist is weak, and it is very likely that the technical movements are also incorrect.

From a more professional point of view, the waist is the core strength of the whole person. Throwing shot put and javelin will not go too far if you only use the strength of your upper limbs, and if you add the force of your waist, the effect is completely different. If you want to have strength in your waist, you actually want to improve your core strength.

You can memorize the technical term, core strength, and then look at how to improve core strength. In fact, improving core strength, which is what you call waist strength, static strength training is much better than dynamic strength. Strength training at rest, such as zama stepping, is more effective for 10 minutes than squatting for 20 minutes.

The person lies on the mat, and then the hands and feet are raised, and the hands and feet are touched as much as possible, and then the person is lying down and repeating the step. What is still is to get up at both ends, and then stop in the air, and keep not lying down, you have to know how hard it is, just try it. Or a person can lie down, grasp an object with both hands to keep the upper body still and can exert force, and then lift the legs together, about 30 to 45 degrees, and stand still.

It's good that you can last 3 minutes.

To do sit-ups, you must have a plan and do it persistently, so that it will be effective.

I'm okay with sprinting, and my waist strength is not very good, but what does this have to do with waist strength, you should consult your coach.

Sit-ups should do a little bit.

Are you an athlete who practices sprinting, I used to be a professional athlete, I have been training professionally for 11 years, and I have never been beaten, the key is to look at the athletes themselves, not all coaches love to beat people, right?

If you have just practiced, it is recommended not to engage in sports, go to school well, sports, not a human thing, don't just see the halo of Olympic champions

No, the current student teachers generally don't fight.

No, never, to be precise, as a teacher, you can't treat students like that.

As long as you practice sports, you haven't been beaten.

Of course not, how can I practice if I get hurt.

At most, there is only scolding, hating the feeling that iron is not steel.

Speed: improve the method, talk about some quick, in addition to the usual training with weight-bearing training, for example, attach sand chips to the ankles, or wear a sand suit to jog to train Some back kicks, high leg training is necessary.

There is also the pace and frequency, it is best to have a large pace, the frequency is faster and better, no, you can only practice the same, like the frequency of practice, quickly raise the legs, the pace of practice after the leg kick and so on are useful.

Skills: belong to the swing arm, tactics, etc. And when you start, you must not lag behind, the explosive power must be strong, explosive power, you can use a thick rubber band, the thick kind, one end tied to the tree, or a fixed place, people can also help you drag, one end tied to your waist, you can run harder, the more you can't run, your explosiveness is increasing, we used to practice like this.

It is very important to remember to relax after training, which will affect the quality of training the next day!!

Exercise and run every day for 20 minutes.

I see, this and you.

The running posture has a lot to do with it, not the reason for falling on the calf. Your running motion is like a wheel running. All you run with a calf shake.

1. Strengthen the practice of back squat running, and the practice of back squat running and accelerating running. 2. Strengthen the strength of the lumbar abdominal muscles and the strength of the muscle groups around the thighs, arms and shoulder joints. 3. The confrontation caused by the movement of non-motor muscle groups when running.

Part of the energy is consumed. When running, pay attention to the opposing muscle groups and do not participate in the exercise. That's a lot of practice.

Do some special exercises, such as running with high legs, weight-bearing lunges, swinging legs in place, etc., mainly to improve the upper swing of the thighs, and actively swing forward to raise the thighs after pushing the ground, and at the same time send the hip joints forward, the calves are swinging by the downward pressure of the thighs, and the feet should have the feeling of picking the ground. You can try.

When you run, you first train your arms, the arms swing fast, the legs are faster, and then the arms swing bigger!

When you started training, didn't the coach let you pull your thighs?

Pay attention to the frequency of the swing arm, the speed of the swing arm is the speed at which you run, and land on your toes, not your heels.

There are two ways to swing the arm at the world level, one is the usual swing arm that most of our coaches teach. One is the arm swing of the top players in the Americas, which is to swing small in front and big in the back, and rely on the strength of the back swing to drive us forward and increase our speed. Personally, I have tried two kinds of swing arms, I think the second is the most suitable swing arm in sprinting, such swing arm way can make us the whole person speed forward with the swing arm, the front swing of the arm is small is conducive to us more rapid backward force, the time is short but powerful, even if your endurance is not enough, you can also rely on such swing arm to maintain balance, you go to try it.

Hold dumbbells and practice in front of the mirror. When you get used to it, you can take the dumbbells to the runway.

There are two ways to say this sprint regular swing arm, one is to swing the arm back and forth with the shoulder joint as the axis at 90 degrees, this is the traditional saying, you can practice like this when you practice, but when you swing the arm like a cassava, the practicality is too poor, and this method is generally not used, the second is also based on the shoulder joint, the difference with the first one is that the elbow joint is not fixed at 90 degrees, when the hand swings forward, the angle of the elbow joint is less than 90 degrees, and when the swing is greater than 90 degrees, when the front is relaxed, When swinging back, the general athlete adopts this posture, which is taught in this way, but when training, it varies from person to person, and the athlete can run comfortably and coordinate the force, because some people change the movement, the performance will be worse than before, and it should not be.

One shoulder joint is the axis, the front is not the jaw, the back is not the shoulder, relaxed.

The arms are bent at 90 degrees, and you can try standing up.

The 100 meters is the embodiment of explosiveness, and the whole process is in a sprint state, and you may not have enough explosiveness in the future.

Landing with the forefoot can maintain elasticity, and the human body leans forward, which will produce inertia and move forward faster, of course, not too forward, and the thing that falls is not unseen.

and thighs... I don't think it matters, I'm on the school sports training team, and I hope to help you.

Sprint 100 meters, practice 120 meters or 150 meters when you practice, your back swing is too big, it is recommended not to run with all your strength at the beginning of the practice, first practice stride 150 meters, to consolidate your pace. On the other hand, you can't do it after 40 meters, and your stamina and strength still need to be improved.