Sports 200m Run 5, Sports 200m Run

Teach you a simple and easy way, take a brick or something like that in one hand, stand in place, feet forward and backward, and swing your arms like a runner until you get tired. When you run without weight, it will be very easy and you will never be tired.

Weight-bearing arm swing exercises work best! And practice in groups. For example, do 100 reps or more in a group. Do 5 sets. At the end of each set, watch your heartbeat return to normal heartbeat before moving on to the next group.

200 meters is a sprint, the amount of exercise is not large, but the intensity is very large, in view of this, you should pay attention to the 200 meters:

First, it is necessary to be well prepared for activities, on the one hand, to achieve the best results, and on the other hand, to prevent sports injuries (muscle strains);

Prepare for the activity in this way: start jogging 800 meters half an hour before the race, then press the legs, do exercises, move the joints, etc., then do a few 30-50 meter acceleration runs, and rest five minutes before the race.

The second is to master the squat starting action, a good start is half the success, and the start is also very important;

The third is to master the skills of cornering. We know that running 200 meters on a 400-meter field starts with a corner and then goes into the straight (the distance of the corner is longer than the distance of the straight), so the corner is very important. Pay attention to three technical aspects when running on corners:

1. The body is tilted inward; 2. The swing amplitude of the right arm is greater than that of the left arm; 3. Ground with the outside of the forefoot with the left foot and the inside of the forefoot with the right foot;

Fourth, pay attention to the distribution of physical strength, keep the distribution of physical strength in the first and second half of the race, and sprint with all your strength in the last 30-50 meters.

I can't hold it for such a long time, so it's okay to breathe through my nose.

Answer 1, 200 meters, the start of the corner, the main thing is to start well, in order to facilitate the start of the curve after a straight distance to accelerate, on the right side of the curve to install the starting starter, no starting point should be done in this place in the starting posture, the direction is the tangent direction of the corner. After the start of the corner, the first few steps should be run along the tangent of the inside lane line, the acceleration distance should be shortened, when entering the corner, run along the inside, the body is leaned to the inside in time, and the swing force and amplitude of the right leg and arm should be increased. On the straight, it's the same as the halfway run of the 100-meter run.

Second, the running skills to be held.

1. The forefoot or the back heel hits the ground first.

When I started running, I landed on the ground with my back heel first, and then changed to the forefoot. Then there is a period of time when you run slowly with your heel and with your forefoot when you run fast. Now no matter how fast or slow, land on the ground with the ball of your forefoot first.

Landing on the forefoot first has the following two advantages:

1) The foot touches the ground for a short time.

2) It can better cushion the impact force of the ground on the knee when landing.

So, if you want to improve your speed, practice landing on the ball of your forefoot. However, whether the ball of the foot or the heel hits the ground first, the moment it touches the ground, you should quickly transition to the whole ball of the foot.

2. How to improve the speed.

The first thing to notice is that the decrease in speed in the later stages of long-distance running is mainly due to the decrease in cadence. Therefore, increasing cadence is the most effective way to increase speed. Marathons generally advocate a fast-paced approach.

In addition, the difference in cadence is also a major difference with professional athletes.

Running has always been a frequency of two steps and one breath, two steps and one breath. Later, in a marathon, for the first time, the frequency of three steps and one breath was adopted, and the whole process was persevered. The first half is 1h26'30 and the second half is 1h25'03, which is basically at a constant speed.

Since the stride length basically doesn't change much, I feel like I can control the speed with my breathing.

3. Kick the ground. Increasing the force of the push, or using the soles of your feet to pick up the ground while kicking, will directly lead to an increase in speed. Increasing the force of the push will probably lead to an increase in cadence and stride length at the same time. But this is more physically demanding, and these have some intensive training methods.

As mentioned earlier, you should push as hard as possible horizontally when kicking the ground.

4. The thigh drives the calf.

Generally, there is a sentence about the running posture that "the thigh drives the calf", which is generally not very noticeable. This is actually more important.

The method bai is as follows:

1. After reacting to the sound of gunfire, you must start running as hard as you can, as fast as possible.

Specifically bring up the speed of the degree. It should be noted that in the process of acceleration, the posture of the head is always lowered, and the gaze gradually transitions from looking at the ground to looking forward, at this time the head is gradually raised, and the body gradually transitions from a large forward lean to an upright.

2. When running from a curve to a straight, you should gradually run from the inside of the curve to the middle and outside of the track. At this time, the swing range of the two arms should gradually transition to the same, and the shoulders should be naturally balanced. These transitions should be completed as quickly as possible in a very short period of time.

3. In the last 50 meters, the most important thing is to concentrate on trying to maintain the correct technical movements, not to consider your own position and the situation of others, but to pay attention to swinging the arm to a reasonable position, and strive to make the leg make the correct folding, positive forward swing and other actions. Then, at the end, get the timing of the press down when you cross the line, so that you can run your best.

Sprinting is a non-baixic exercise, main.

If it is muscular.

Zhi explosive, jumping and running stair exercises can dao to strengthen your legs and strengthen your inner strength.

The control of body posture and center of gravity, stride jumping, back leg running Exercise the control of stride length and leg force, which is very beneficial to the practice of sprinting technical movements, and is an auxiliary exercise for sprinting, and can be practiced at the same time:

High leg running (in place and marching): mainly to practice the pace frequency, small stride running (in place and marching): mainly to practice the posture and force method of pressing the foot under the foot, but also to practice the method of relaxing the calf and ankle (this is the posture of the foot in running, and the force on the ground is a coherent action).

The process of movement of the leg (one leg) from the start is:

Push back --- --- swing up (calf) -- pull forward (continue to close the calf to the thigh) -- lift up (thigh) -- swing forward --- calf forward--- press down --- landing--- force --- push back.

The calves and ankles should be as relaxed as possible from the moment the back press is completed to the moment when the press hits the ground, this is the technique, and this relaxation can be practiced in small steps - the technique of exerting force.

Burst 200 meters with all your might, 200 meters is very short, you have to sprint, you have to break out.