How can I exercise to improve my athletic performance?

Your grades are not very good, but they should be considered relatively good among your peers, first of all, you should exercise your stride, your 100-meter speed and 200 meters seem to have a problem with your stride. But I haven't seen you train, so it's hard to determine how to practice. The vertical jump is the embodiment of explosive power, and the vertical jump is a short distance, so you should pay attention to your starting angle and the upper body pull of your jump.

In this regard, you should do more long-distance frog jumps to adjust your take-off angle.

Physical exercise emphasizes two points: 1Endurance, hello regular exercises, such as sprinting and long jump are to be practiced regularly, and it is recommended that you play more basketball if you are taller.

Start early every morning and do exercises such as frog jumping, sprint running, etc. 2.

The problem with your 100 meters is to practice the grip of your feet, run on the spot, pick the ground with your toes, or find a few elastic bandages to put on or find someone to pull you behind and tilt your body about 60 degrees to run on your toes. The long jump is mainly because I haven't jumped for a long time, and I usually have nothing to jump and jump more, looking for a feeling.

Your weight is too light, running will be fluttering, very normal, and then the action may not be standardized, pay attention to the swing arm is the front and back swing, do not force on both sides, running must press the center of gravity, 200 meters before 60 to 80 meters, do not look up, height advantage, stride length to be large, and then the leg strength is not good, pay attention to the strength, but can not do too many groups, generally about 280 pounds to do half jump, a group of 5-10 two groups is good, otherwise it will be bad for the body, I am also a personal opinion on practicing sports.

Running every day is the most basic, insist on jogging for about 2,000 meters every day, pay attention to the constant speed of jogging, and practice the final sprint stage, such as the distance of 150 meters, to improve the time of running and sprinting during the exam.

In the first few days before the physical education test, you should pay attention to eating more beef and milk to accumulate energy in the body, develop good eating habits, and do not practice too vigorously a few days before the test, and relax your body.

In addition to running, you should also insist on practicing long jump and shot put, and if you want to jump long jump, it is more effective to contact the stairs every day. You can also buy two dumbbells to give your child strength in the lower arms.

In addition to these, skipping rope is also a good full-body exercise, and if you insist on practicing for about half an hour every day, you will find that your grades have improved greatly during the exam.

Under the guidance of the teacher, practice the sports you have learned. Such as sit-ups, etc.

The high-quality micro-lesson series "Agile Pace and Ball Sense Practice" is a stylish and talented physical education teacher who teaches you to quickly improve your physical education performance.

A more convenient way for you to run is to run the stairs, the higher the better, pay attention to keep the rhythm does not need to be fast.

If you want to become a fat person in a short period of time (a month), do you think it is possible. It needs to be accumulated over a long period of time.

If you can, you can buy some sports materials, come to exercise at home, and if you want to run fast, you can buy sandbags and tie them to your feet to exercise.

So I bought a three-kilogram sandbag, hee-hee, and here's my opinion, you can refer to it or not.

1 Exercise with alternating walking and running, that is, you jog first, walk for a while when you are tired, and then run again, for more than 30 minutes.

2. Choose a sport that you are interested in, such as skipping rope, table tennis, and other simple sports games.

Do a morning run every morning (be sure to stick to it).

Physical education classes are best taken seriously, which is of great help to junior high school physical education.

Define a training plan.

Such as Monday: Physical Fitness Exercises.

Tuesday; Aerobic running.

Wednesday: Skipping rope (this is a great help, the bouncing power also comes up) Thursday: Have a good rest (you can't do sports brutally, pay attention to rest) Friday:

It's a happy day to play badminton, table tennis, etc. Saturday: endurance exercises (start with 800, then 1000) Sunday: half-squat jump, gymnastics.

I have to go for a morning run every day).

Do some systematic training...

The landlord doesn't know how to improve the performance of that sport, if it is to improve comprehensively, then it is necessary to strengthen training in the following aspects. Physical education tests in schools include: speed (100 meters), strength (pull-ups, push-ups, solid ball or shot put), endurance (1000 meters), skills (single parallel bars, etc.).

Speed training: run a few 50-meter sprints every day; In terms of strength: Pull-ups and push-ups every day are indispensable to reach your limit, and then increase your limit every 3 days.

In terms of endurance: only 1000 meters a day; Or swimming. The technique is more difficult because this training needs to be carried out under the protection of others, and the specific training posture must be correct, and you can ask for help from sports professionals.

These trainings must be planned and gradual. Although a month is very short, it is important to persevere, and if the landlord can persevere, it also requires a lot of perseverance and hardship. One last piece of advice:

Do what you can. Don't compromise your physical health because you blindly want to improve your grades, after all, your body is the capital of the revolution. Stay in the green mountains and don't be afraid of no firewood.

This month, it's a bit difficult, skipping rope is only more practice, the long jump is mainly technical, this can be found by the physical education teacher, as for running, then jog every morning, a little longer, to be able to persevere.

Jump rope to find a feeling, feel that the rest is cardiopulmonary function, and then practice by running, just to run, and then you have to train the explosiveness of your legs. It's a big module.

Strengthen exercise every day, if you want to improve the standing long jump and rope skipping performance, it is recommended that you practice high jump on the spot every day, jump as high as you can, the number of times each time is about 100 times, if the body can't bear it, jump less. You have to stick to it and gradually increase the number of times to make it work. I wish you a good result in your physical education exams. Hehe.

Run 10 laps tomorrow morning, wherever you are.

Jump for 30 minutes tomorrow and touch the door high with your hand.

Eat a plate of fruit salad after eating and drinking every day.

In the evening, after 30 minutes of eating, run 5 laps.

Stick to it for a month, and ensure that it is both **, and high, and sports are good. . .

Okay, please like it, dear.

It's not that the more time you take out each day, the better

But you have to be hard!! Half an hour a day is enough for you.

I haven't run for more than two years, and I started practicing a month before the Games, and I improved by 1 minute in 1500 meters, an average of 15 seconds a week

So nothing is impossible!! But it also takes skill

The most important thing when running is breathing, it is recommended to take three steps, one inhale, three steps and one exhale [this is very important!!

The second is to train your stamina

Don't practice every day!! It's not that the more often, the better, it's not a detailed plan for doing math problems: you have to really want to improve your grades, and I'll help you.

It depends on how much you train, how you train.