How to practice 100 meters at the age of 20 and how to practice 100 meters sprint

Exercise more leg muscles, usually exercise small steps to run fast, and increase the speed of strides. Have a good rest for a few days after the 15th, and you will have better results on the 20th. The main thing is to exercise on a regular basis.

The first strength strength is the most basic strength up and the speed will naturally increase twice a week strength training squats are to carry the barbell to the shoulders The weight depends on your own situation Remember to press the barbell on your shoulders with your hands so that it doesn't hurt much, otherwise the barbell will be slightly up and down when you get up, it will hurt.

Second, don't just run 100 meters in each training, run 120-150 meters, because 100 meters is about bursts, and if you practice 120-150 meters, you will be able to break out longer, and when you run 100 meters, you will burst out with the 20-50 meters of bursts that you usually practice.

Thirdly, pay attention to your running form, and pay attention to leaning forward when you reach the finish line, because the result is to see the part of your body that crosses the line first, and the body leans forward faster than the straight body, and don't underestimate that time, which is the key when the two are about the same level.

If you're not practicing sports, but for the school athletic meet, then there's no way to improve quickly in the short term, it's just a matter of performance and luck.

Oh, and then there's the connection of running in place, which makes your legs faster, and then there's pulling the ligaments, which is similar to the leg press that you do in dance, so that you can stretch the ligaments, and you also need to warm up and pull them up before the game, because when the ligaments are stretched, you can make the steps bigger, and it can be much faster.

Intensify your workouts and run every day.

Tie sandbags, jog, and after a while, you will run fast without sandbags.

Honestly, a little late.

Train under the guidance of an instructor.

It's very simple.

100-meter dash training method:

The 100-meter run is divided into four parts, namely starting, accelerating, midway, and sprint. Let's talk about the training method of the 100-meter run.

It is very important to practice the speed of the 100-meter run, the reaction must be fast, so as to make the running performance better, to concentrate, put on a good starting posture, the general starting posture is standing or squatting, two hands on the ground, two feet on the pedal, squatting on the ground to prepare for the start.

When the starting sound sounds, you should straighten your back legs, put your weight on your forearms and front feet, and kick off the pedal immediately when the whistle sounds.

The 100-meter start should also practice explosiveness, because it is a sprint, so the explosive power is very important, generally there are two parts, that is, strength and speed, which can be improved through daily practice, so you can use vertical jumping weight-bearing squatting jump, weight-bearing vertical jumping, weight-bearing lunge exchange jump and other ways to practice, which can make the speed of 100-meter running faster.

The process of acceleration running from the start to the top speed is called the acceleration running process, and the purpose of the process is to get yourself to the maximum speed as quickly as possible.

Practice 100-meter run should pay attention to warm-up exercises, muscles and joints are mobilized, about half an hour to warm up, before the 100-meter run should do a belly jump and leg press, so that the spirit is excited, 100-meter run can be divided into start, midway run and sprint and other parts, the reaction ability must be fast.

Running in the middle is the main part of the 100-meter run, and when we reach our highest speed, all we have to do is how to relax, stride long, and rush forward at a fast pace.

Sprint runsSprints are also a non-negligible part of the 100-meter run, usually referring to the last 20 meters of the 100-meter run. At this stage, cadence and stride length are maintained.

1. First of all, start by strengthening the explosive power of the lower limbs, enhancing the strength of the waist, abdomen and arms. At the same time, the stride length and cadence should also be rigidly improved. The most important thing is to have flexible stretching, warm-up before training and relaxation after training - it must be in place, and remember not to stiffen the muscles.

2. 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.

3. Kick and run. Find a wall or parallel bar, hold it with both hands, and the body is at an angle of 45-60 degrees to the ground, quickly exchange the legs, pay attention to the support legs must be straight, and lift the legs as much as possible.

4. Run with weights. Pulling a wheel to run, it's painful, but it's very effective, and you can also train with a sandbag.