Do you know how hard the training of sports students is?

Train every morning and evening, preferably with an instructor.

First of all, you have to jog 3 laps to make yourself sweat a little.

Then press the legs, press the shoulders and other stretching exercises, and do special preparatory activities when the body is stretched

Run in small steps, raise your legs high, and run backwards 3 sets of 50 meters each.

The above are preparatory activities).

Then there are 30 (3 sets), 50 (2 sets), 80 (1 set), 100 (1 set) acceleration runs.

Then there are 800, 1500 if necessary, and 5000 (mainly for training endurance, designed for 400).

And 200 is explosive, you can sit in place in the sand pit and raise your legs to practice 5 sets of 20 in each group (slowly add more).

Finally, there are special exercises 200 (5 sets) and 400 (2 sets).

The above is a special exercise).

In the end, you must relax, let others massage and so on to relax yourself, otherwise the muscles will not be able to stand it on the second day, or even muscle strain, etc.

Remember: the week before the race is the maximum amount of training (add up to the amount above) and then slowly reduce it.

Just jog 3 laps 3 days before the race (don't let yourself get hurt).

You can set a quantity for yourself for special exercises, and then add it slowly.

But you have to stick to it, and there's still time to keep up the training volume.

At the beginning of the practice, you can just do preparatory activities, and then slowly add up for a week.

That's all I have to say, I trained for two years and won the first place in the city.

Ay! It's so cold for typists in winter, and I'm freezing my hands when I'm typing so much.

Just because I typed so many words for you, choose me! (I definitely didn't copy it).

200m is a sprint, you have to practice the explosive power of your legs, usually squat more barbells, go to the slope more, uphill practice stride, downhill practice cadence, I believe you can as long as you take time. 400m is the most difficult one, endurance and speed are taken into account, which requires you to run often, and you must know how to save physical strength. The workout plan I gave you:

On Monday, it takes about 10 laps to practice long-distance running in the morning, practice your physical strength, squat on the barbell in the afternoon, practice rushing on Tuesday morning, generally you have to rush about thirteen or fourteen times on a 200m slope, don't rest too long Go to practice running corners like this on Wednesday morning, 400 and 200 corners are particularly important, continue to squat barbells in the afternoon, or frog jump Thursday morning to stretch your strength, practice straight sprints in the afternoon, practice variable speed running on Friday, slow down in corners, try your best to rush on the straight As for the weekend, you can go to practice a trail run, You have to run about 3 to 4 kilometers, but you can keep going, you can slow down but you can't stop. There's a day to rest and relax drop-down! Hehe, I practiced like this in high school, I ran 51 seconds at 400 and ran 21 seconds at 200.

In these 3 days. Start training. Because of long training sessions, you will also be bored. So choose the characters: you and your best friends.

If there is only one person. You're going to be annoyed. You won't be able to hold on without one.

Tasks:1Run with weights. You hold dumbbells in both your left and right hands. Rush 100 meters to strengthen the swing arm 5 sets.

2.Endurance running. 2 groups of 1500 meters. Endurance is the premise of everything.

If you are 200m400m, you will mainly practice explosiveness! The most real thing is the frog jump. Jumping rope can train your physical strength These two are the most convenient.

Of course, you know that the training of sports students is very hard, and the training time is also very long, which requires a particularly strong physical fitness.

I know that it is very hard, and these sports students train for a long time every day, and at the same time, the training is more difficult, and after training, they will have weakness in their limbs.

I know, because I have also experienced the life of a sports student for a period of time, every day is a very boring and physically demanding sport.

I know that their training is very hard because they need to run with weights, and they have to do a lot of training, and they do sports almost every day.

1.Push-up. This exercise can improve the body's lung capacity and work muscle groups such as the triceps, abs, back and pectoralis major muscles.

2.Sit-up. This exercise stretches the back muscles, ligaments, and spine and helps a lot with flexibility and abs.

3.Squats. This exercise is a great way to exercise the leg muscles.

Weightlifting, running, throwing, high jump, and long jump all rely on leg strength. 4.Jump rope.

This exercise can improve the physical coordination, enhance the cardiopulmonary function, enhance perseverance, and develop patience. In addition, jumping rope can also improve blood circulation in the brain, enhance thinking skills and imagination. How to improve the basic strength of training by exercising at home Movement 1:

Kneeling push-upsThis is a training movement that improves the basic strength of the upper limbs, which can improve the strength of the arms and chest. In order to maximize the efficiency of this movement, it is recommended that you do training according to the speed of the movement, focusing on the contraction and force of the chest, and feeling the tightening of the arm muscles. Action 2:

The squat is a sport that everyone is familiar with, and it is a compound exercise. When completing this movement, the trainer should grasp two details, one is that the knees and toes are in the same direction, and the other is that the hips are sitting back, first bending the hips and then bending the knees, which can increase the contraction tension of the thighs and buttocks. Action Three:

Starting from both ends, the abs are mainly targeted. During the exercise, the trainer tightens the core, makes the arms and legs contact, ensures that the thighs are perpendicular to the ground when lifting, pays attention to the lifting of the feet, controls the feet not to touch the ground, and feels the tension and contraction tension of the abdominal muscles throughout the process. Action 4:

Arm flexion and extension mainly target the arm muscles. In the process of training, it is necessary to control the decline of the hips, pay attention to maintaining the original posture of the legs while following the feet, contract at the highest and highest points, so that the thighs and calves are at a 90-degree angle, feel the tension of the triceps brachii in the arms, and tighten the muscles of the legs at the same time, so that the effect is better. Conclusion:

The above movements are self-weight training movements, which are more suitable for beginners to exercise, mainly to improve the basic strength of the upper limbs. If you are a novice, these movements are worth collecting, which will make it easy for you to find the power of the target muscles, easy to master the essentials of each movement, easy to control every action, and lay the foundation for future equipment training.

The daily training of high school physical education students feels too tired to watch, and they practice non-stop every day.

Sports students train hard every day, and they can only work hard, and ordinary people can't hold on!

After school! Elementary school students.

Making good use of physical education classes is of great significance to improving the physiological effect of students' physical exercise. In order to do well in physical education class, we should pay attention to the following issues. 1. Scientifically arrange the content of the class:

According to the teaching plan and the physiological characteristics of children and adolescents of different ages, the teaching content can comprehensively enhance the physical fitness of students. For a lesson, the content should be as comprehensive as possible, including upper and lower limb activities, speed exercises, and strength exercises.

In order to avoid a class being filled with one content, or even taking several classes with one content in a row, which makes part of the student's body overburdened, which is not conducive to promoting the all-round development of the student's body. The choice of exercise content and means should also be in line with the characteristics of the age. For example, heavy exercise is not suitable for young students.

2. Pay attention to quasi-wake-up activities: Before the formal exercise of the teaching content, it is necessary to pay attention to the preparation activities, which can improve the function of various organs in advance, improve the command and coordination ability of the nervous system, accelerate blood circulation, increase muscle temperature, and make the body easy to adapt to the formal exercise.

Pre-class tidying activities play an important role in accelerating the elimination of fatigue and promoting physical recovery. Fourth, the amount of exercise should be reasonable: if the amount of exercise in class is too small, the impact on various organs of the body after exercise is too slight, and the effect of enhancing physical fitness will not be achieved; If the amount of exercise is too much, the student will be too tired, which will not only affect the physical health, but also prolong the recovery process and affect the learning in the next class.

Therefore, the amount of exercise must be reasonable, and the average heart rate can reach 120-140 beats per minute (or 130-150 beats per minute). Of course, it will vary depending on the project. Fifth, pay attention to the organization of the class

A well-organized class not only improves teaching effectiveness, but also helps prevent sports injuries, which can easily occur if the throwing is poorly organized, for example. When using equipment for gymnastics and other sports, protective measures should be strengthened to prevent injury. 6. Pay attention to clothing, shoes and socks

Clothes for physical education class should fit well, do not wear plastic shoes or hard shoes, and do not put hard objects such as keys and pencil sharpeners in your pockets to avoid accidents.

In the process of training, physical education students should not exercise excessively, before the end of the exercise, they should warm up, pay attention to protect their own safety, choose sports according to their own situation, do not rush to success, and learn to go step by step.

When training, you must pay attention to the intensity of training, and you should also decide your training according to your actual situation, and you should also choose some sports that you are good at, and you should also do physical training, and the training should also be gradual, and you should also do some warm-up exercises before training.

When training, you must pay attention to a certain warm-up exercise, and at the same time, you must also prepare for warm-up and stretching before exercising. At the same time, it is important to ensure that you have the right amount of energy. Don't drink water right after exercising either.

At the same time, after the end of the training, you should also do some soothing and relaxing exercises.

Take rest and protect yourself. Warm up before you practice. Exercise is loose and relaxed, pay attention to moderation. Don't overtrain. Wear comfortable clothes and shoes.

If you want to have your own achievements in the profession of physical education, you must grit your teeth when you study physical education and carry out difficult and heavy physical exercise every day. Physical training is very difficult for many students, and because physical training is also very demanding, the psychological pressure of each student is also very great. In the face of difficult and arduous physical training, many students have chosen to quit because they cannot afford it.

So the demands on sports training are high, can you resist it? Here's what I think:

First, I can't handle the demanding physical training.

Although my personal physical fitness is okay, I usually do some sports more or less, but if I want to do sports training day and night, and I want to engage in sports, then I will definitely not be able to do it. In terms of my own mental and physical fitness, I will definitely not be able to resist the demands of high physical exercise. Search.

Second, for me, who doesn't like sports very much, letting me do sports training is simply my life.

And although I do some sports in my daily life, I don't really like sports. Therefore, if I am not particularly fond of sports, I should do very demanding physical training, which is like killing me, which will make my life very painful and full of fear.

3. All sports students are amazing.

Because I know that it is very hard to keep doing sports training, and it takes a lot of perseverance to be able to persevere. So I personally admire sports students very much. These sports students are able to enter their ideal schools through practice day after day.

These sports students have a very strong perseverance.

I can't bear it at all, because I will only blindly retreat in the face of such sports training, and I can't bear the intensity of such training at all.

OK. Although it is particularly difficult, it can strengthen your body and give you a very good workout.

I am a sports student strength Our teacher said that strength is the simplest, but I didn't see it!My strength in the early stage was by push-ups and barbells ! That's when we ran a 3km jog followed by extreme push-ups and then on the barbell !

Strength training for high school sports students, lifting 60 kg with ease, is amazing!

Exercise should be scientific, the amount of exercise should be gradually increased, and outdoor exercise should be done as much as possible on foggy days. Eat more calcium-containing foods, and you can't neglect studying. It is necessary to learn and exercise at the same time.

Large muscle groups need at least one day of rest, such as chest, legs, lower back, abdomen, and coordinated development. You will be very hot and thirsty after strenuous exercise, but don't drink cold water, choking can cause serious damage to your lungs.

Don't be in a hurry to eat after exercise, the blood is filled in the muscles after exercise, and the stomach digestion should also be congested, which will cause indigestion.

1.Follow the correct exercise routine, pay attention to the overall development of all parts of the body, first the large muscle groups (chest, back, thighs, etc.) and then the small muscle groups.

2.Change the workout program in a timely manner, and after every 1-2 months, you can completely change the workout plan3Don't add weight suddenly.

4.Don't arbitrarily extend your workout.

5.It is necessary to "pause" and "adjust" in a timely manner

6.Strict protective measures should be taken.

7.Be protective**.

8.Wear clothing that is appropriate for your workout.

9.Pay attention to clothing and utensils hygiene.

10.Pay attention to exercise and environmental hygiene.