I m a first year girl, not tall, 1.60 meters, just passed the standing long jump, how can I throw it

Do you want to run a long-distance exam, don't eat breakfast every morning, go to your school playground for a run first, remember that your breathing rhythm should be mastered well, your speed should be relatively stable, don't be fast and slow, don't think about him when running, remember to look ahead, just think about the ahead.

The first section of the road is okay, in the middle you start to gasp faster, then you have to adjust it relatively, you have to think about it, don't go over to make up for your situation, the next is the back of the road, calculate the distance, you can start to accelerate slowly, slowly, don't rush, long-distance running depends on your mentality, endurance, and skills.

Work hard.

I think there are a few things to pay attention to when running long-distance running:

First of all, you should run at a constant speed, don't care how fast people run at the beginning, as long as you don't leave the large army, you must save your physical strength.

Secondly, you need to adjust your breathing, breathe deeply, and take big steps, which can reduce energy consumption.

Again, I have faith in myself, especially when I feel like I can't run. The pole of a girl's running is generally around 1000-1500 meters, that is to say, this stage is the time of sin and pain, so you should encourage yourself and break through this limit, and after that, in fact, you will do mechanical exercise, and it will not be so painful anymore.

Finally, long-distance running is a long-term training process, and I wish you some improvement.

Find a PE teacher who can solve the problem.

The high school entrance examination is set to set the full decimeter meter for boys and the full decimeter meter for girls. The scoring standards of the high school entrance examination are slightly different in different cities, and the specific ones are subject to each province and each school.

Female standard: Pass (60 points): 146 cm, Good (80 points): 176 cm, Excellent (90 points): 190 cm, full score (100 points): 202 cm.

Push-up jumps can start jumping with your knees bent on the spot, doing straight-leg push-ups in the air, fully opening your hips, making a back-arching motion, and bending your knees to cushion when you land. You can also practice with one-legged jumping, generally using the method of left (right) to right (left) to practice, the distance is controlled at about 25-30 meters, and 3-4 sets are completed.

Junior high school girls set the standard for the long jump:

Junior year: Pass (60 points): 140 cm.

Good (80 points): 170 cm.

Excellent (90 points): 184 cm.

Maximum score (100 points): 196 cm.

Second year: Pass (60 points): 144 cm.

Good (80 points): 174 cm.

Excellent (90 points): 188 cm.

Maximum score (100 points): 200 cm.

Junior 3: Pass (60 points): 146 cm.

Good (80 points): 176 cm.

Excellent (90 points): 190 cm.

Full score (100 points): 202 cm.

At present, the standard for junior high school girls to stand up for the long jump is to jump two meters in the standing long jump.

Summary. Two reasons, one is that the explosiveness of the legs is not enough, of course, it is impossible to jump far if the explosiveness of the legs is not enough, and the coordination of the body is not very good. Leg explosiveness can be exercised by frog jumping, lunge jumping, and step jumping, and if you want to coordinate it, you need to take some time and take your time.

What should I do if I can't jump far in the standing long jump. I'm a girl in high school PE test I can only jump to 1.3 meters, the first in the class, what should I do, it's a shame. I.

Two reasons, one is that the explosiveness of the legs is not enough, of course, it is impossible to jump far if the explosiveness of the legs is not enough, and the coordination of the body is not very good. Leg explosiveness can be exercised by frog jumping, lunge jumping, and step jumping, and if you want to coordinate it, you need to take some time and take your time.

Here's one more piece of advice: practice your leg strength, such as frog jumping! Focus on calf exercises and calf raises.

Bunker toe hop on one foot, 200 reps per foot, 50 reps per set. Find a 50 cm high platform, jump from it, hit the ground on your toes, and instantly jump to the highest point with explosive power, and your heels do not touch the ground in the process, the number is 50. 100-meter sprint, the whole process of tiptoe kicking, training explosive power.

Frog jumping, every time you have to squat down, soar as high as possible, jump as far as possible, and what you want is also the standard of action, how far you can jump, how far you can jump, and rest when the action is not standardized.

The above are the specific exercise methods, and you need to run more and improve your physical fitness!

I hope my answer will help you

It's almost a body test, is there any way to improve quickly?

The quick way is also mentioned above, before practicing every day, do two or three sets to stretch the flexibility of the legs.

Okay thank you. It is only in the practice of physical fitness and these technical exercises that you can improve how much you can improve.

How to jump: Keep your feet left and right, your toes parallel, bend your knees down in a squat or half squat, and swing your arms back naturally. Then the legs are quickly stretched to fully straighten the hips, knees and ankles, and at the same time, the arms are quickly and forcefully swung forward, and finally the toes are kicked off the ground and jumped up, and when landing, the forefoot is bent on the ground to cushion the delay, and then jump up again.

Each exercise is 15 20 reps, and the heavy cong is only 3 4 sets.

Influencing factors:

1) The strength factor. In particular, the ability of the lower limb muscles to burst into force, and the strength of the ankle joint is put forward higher requirements. Because the final point of force is on the forefoot (or even the toes), the plantar flexion of the ankle joint needs to be quite strong.

2) The ability to coordinate exertion. Refers to the ability of the pelvic muscles to coordinate exertion with the muscles of the lower extremities (including the anterior segment of the ankle). The sign of correct coordination is that the hip, knee and ankle joints can be pushed straight quickly and powerfully, and the upper limbs can be lifted to make a coordinated swing, which plays the role of belt, collar and lift.

3) The swinging effect of the arm. The standing long jump must swing with a straight arm, and the larger the swing, the stronger the belt, collar, lift, and pull movements. Please pay attention to the observation that those who bend their arms and swing will inevitably cause waves in the upper body, which will affect the distance of the jump.

The above content reference: Encyclopedia - Standing Long Jump.

Summary. The girls' standing long jump meter is a relatively high level. But it depends on what grade you are. You can refer to the grading criteria of the National Student Physical Health Standards for self-evaluation.

I haven't practiced what level of girls stand up to the long jump meter.

The girls' standing long jump meter is a relatively high level. But it depends on what grade you are. You can refer to the grading criteria of the National Student Physical Health Standards for self-evaluation.

Not suitable for sprinting.

If you sprint, you rely on explosiveness.

It depends on how explosive you are.

Can a good standing long jump score indicate strong explosiveness?

A good standing long jump score indicates that the leg strength is sufficient.

It stands to reason that sprinting shouldn't be bad.

The explosiveness is not bad either.