Specifically, improve the 200 meter performance, about the 100 meter improvement performance

…(50 seconds, that's a bit slow.......)）

If you run 50 seconds in the 200 meters, it may be a weight problem, or a physical problem, you can apply for no compulsory items or exemption from the test during the high school entrance examination.

If not, then your running can be said to be very dangerous =-=, I'm not a professional, as a senior sister who has just finished the high school entrance examination, give you some advice, don't worry too much about sports points, if your cultural subject is also more dangerous, just focus on cultural subjects, after all, once you are promoted to the third year of junior high school, your physical education teacher has his own way to deal with some children's shoes who can't go up in sports.

And you can go and see which option is more suitable for you, generally speaking, if you choose to shoot a basketball, you are likely to get a perfect score (very simple), which can make up for your lack of running.

Think about me, wasn't it the same as you back then, physical education was not even twenty points, and in the third year of junior high school, I was chased by the physical education teacher, and the high school entrance examination was about fifty points (although I was still counting down in the class, sweating), don't listen to those track and field athletes, you just need to go for a run and go shopping when you have free time on weekend nights

1. Run with high legs intermittently on the spot.

Do a quick leg raise in place. Do each set of 5, 10, 30 seconds of rapid leg raises, 6 8 sets, with intervals of 2 3 minutes. The intensity is 90 95%. The sooner you ask, the better.

2. Frog jump 60m groups x 3 groups every day.

3. Raise your legs up the steps, it's best to choose some higher steps, raise your legs to the highest part of the steps every day, then relax your body and go down to the bottom of the steps, and then raise your legs up the steps, 10 groups a day.

In fact, if you practice 200 meters just to pass the exam, you don't have to go to the sports field to train at home, you can train according to the above methods, I believe your speed will be greatly improved, and it is also very good for girls to have a little muscle, and it is not good to be too thin. Some people can grow taller and some people won't grow taller in 200 meters, depending on what kind of training you're receiving.

I was in the second year of junior high school in 200 meters and 23 seconds, and I was ridiculed by the people of the track and field team. . .

Can you tell us more about your situation? Height? Weight?

Weight is mandatory, and the proportion of body weight can be used to arrange a training plan for you) Physical health? Or is it just what you're hoping to achieve? This basic data must be given to us so that we can help you.

There is still hope, first of all, you have to know how physical you are, whether you can run to the finish line in one go. Secondly, endurance training every day, 3000 5000 meters run. Leg press stretching, small stride running, high leg lift running and back pedal running after each run are also exercises to ensure the muscle strength of the legs.

Finally, perform arm swing and start exercises. If you train properly, you can increase it by 1 second!

If you want to increase your speed, you need to increase your stride length and frequency, so pay attention to:1Leg pressing, practicing flexibility, helps to improve stride length; 2.

Strengthen the strength exercises of all parts of the body, especially the waist and abdomen strength and leg step strength, and increase the power of the back press; 3.Proficient in running technique, starting technique, mid-way running technique, sprint technique; 4.Practice an extra 30-meter run, requiring you to hold your breath and run quickly.

Increases speed and explosiveness!

The answer is supplemented. In addition to insisting on running 1600-2000m every morning, the 800m run must also pay attention to the following aspects:1Leg pressing, practicing flexibility, helps to improve stride length; 2.

Strengthen the strength exercises of all parts of the body, especially the waist and abdomen strength and leg step strength, and increase the power of the back press; 3.Proficient in running technique, starting technique, mid-way running technique, sprint technique; 4.Practice an extra 30-meter run, requiring you to hold your breath and run quickly.

Increases speed and explosiveness! The scientific running method is: inhale through the nostrils, exhale through the mouth, exhale in three steps, inhale in three steps, and deepen your breathing when you feel that you are not breathing enough.

Stride to keep running at a constant speed, and the tactic can be to run with people, closely follow the first place, and surpass in the last 100 meters. Be sure to warm up well before the race! Clothing needs to be loose, and spikes are worn for competitions!

Reaching the limit requires personal perseverance to overcome and reach (get) a second breath as soon as possible!

As far as I can tell, contact sprinting should practice variable speed running, which is to run fast all at once, then jog and then run as fast as you can!

Long-distance running is nothing more than doing more physical strength, strengthening is to insist on increasing the length of running every day, such as 1000 meters today, tomorrow you can increase to 1500, and then increase every day to strengthen your long-distance running ability.

The 200m is a sprint event, and the results are mainly determined by the following aspects:

1. Start. The quality of the start directly affects the results of the 200-meter run, and the start must be snatched out. Before getting on the runway, pay attention to the rhythm of the start, be sure to master the quasi-rhythm, and then run with a gun, and improve the starting methods

Exercises to strengthen reaction speed, run by listening to passwords, running by listening to gunshots, etc.

2. 200-meter running method: start and accelerate along the tangential direction of the corner, do not run with 90-95% of the strength of the whole body, lean inward, swing the arm with a small amplitude with the left hand, and a large swing with the right hand. When exiting a corner, you should accelerate with all your might, run with a high center and a large stride.

8. Don't use all your strength when running in corners, run with 90-95% strength and pay attention to curve running techniques. On the straight, you should have a high center of gravity, a large stride and a high frequency, and use 100% force.

3. Strengthen strength exercises. Strength is basically the basis of every sport, 200-meter running has requirements for upper and lower body strength, training methods include: bench press, full squat, half squat, half squat jump, forward lift, etc.

5. Hit the line at the finish line, and the center of gravity of the body leans forward quickly!

I suggest you can exercise more every day, our former PE students run every morning with car tires in tow! This way will quickly improve your stamina and speed!

Practice more and pay attention to the coordination of your body.

200 requires a combination of speed and stamina, and you can try to allocate stamina in different stages to try.

200 requires a combination of speed and stamina, you can exercise more every day, come on! You can start with a 50-meter rush and slowly rise to 150 meters, anyway, step by step, don't run 200 meters at once when exercising!!

Only to take medicine. If there is a way to improve performance in the short term, what else do you need athletes? What else do you need a coach to do? Is it true that other athletes are fools who train all day?

Nowadays, people want to do everything quickly, who can't be fast?