How to run well in the 400 meter race and die in a hurry, and the race is about to be

400 I'm almost at full speed, I'm in my first year of junior high school.

Let me talk about the simple and practical ones.

1.Adjust your condition and recharge your batteries.

2.The key is who is strong, persevering, and ruthless, gritting their teeth, and persistence is victory. There is someone in front of you who is faster than you, and if you overtake him by half a step, his psychology may collapse. Do what I say, you will definitely have satisfactory results, I am a physical education teacher.

On the track and field, the sky is clear and the red flag is waving. The stands were crowded with thunderous applause. A 400-meter relay race is being held on the track, and the athletes of each team are chasing each other, relying on collective strength to run out of level and style.

However, after watching the nervous and enthusiastic relay race, have you ever wondered why the 400-meter relay race is better than the total result of the four people running the 100 meters combined?

We know that the 100-meter race.

It starts from a stationary position (i.e., the posture taken by the athlete after the "ready" password is issued), from static to moving, from slow to fast, which requires a process, just like when we ride a bicycle, we always use clear branches to pedal at first, and only feel light after driving a certain distance. At the start, athletes also need to spend a lot of strength to overcome the relative stationary state of the body, so as to play their fastest speed as soon as possible. Practice has proved that if an athlete is allowed to accelerate for a certain distance first, obtain a high speed and then calculate his 100-meter score, it is generally faster than running 100 meters from a stationary starting position.

Let's take a look at the 400-meter relay again! Except for the first person who started with a stick, the other three people are the first.

The second, third, and fourth baton-takers all complete the baton pass in the double fast run. The baton bearer starts when the baton bearer runs to a distance from himself, and exerts his speed as soon as possible, and when the distance between the two gradually approaches about 2 meters, the baton bearer behind him gives the command of "catch" and begins to pass the baton action, when the baton bearer receives the baton, he has reached a higher speed, not in a stationary state, thus saving the time spent on the start. If one person saves seconds, three people save seconds.

In order to allow the baton runner to achieve more speed when passing the baton, the track and field rules now stipulate that the athlete can start 10 meters after the 20-meter relay zone to extend the acceleration distance. For the entire 400-meter relay, the four athletes had only one starting phase and then maintained a high speed until the finish. That's why the 400-meter relay is better than the 100-meter run by four people combined.

The performance of the 400-meter relay depends on whether the baton relay athlete can complete the passing action at high speed in the three relay areas. This requires good speed coordination and skilled transfer technology. At present, the results of the 400-meter relay team, which is stronger than the bridge yard in the world, are about 2 seconds faster than the sum of the 100-meter records of the four people.

In order to show good speed coordination and skilled baton passing skills in the game, it is necessary to cooperate repeatedly, train strictly, and be strict in the usual practice.

Because when participating in the 400-meter relay run, everyone wants to show their best strength, and everyone's goal is very clear, they are all running for the first clear, every athlete does not want to hold back their teammates, each of them will do their best, because it is a shame that this situation will appear.

In the process of the relay race, everyone's nerves are tense, and if you sprint, everyone's speed is high, and the results will be better.

The 400-meter relay race is not completed by one person, it is the result of team cooperation.

The standard score for junior high school students in the 400m is 1 minute and 30 seconds. If it is at the national levelAthlete standards, the men's 400m standard result is seconds, and the women's 400m standard score is seconds; If it is the national second-level athlete standard, the men's 400-meter standard result is seconds, and the women's 400-meter standard result is.

400-meter race.

It is a common track and field sprint event, and it is usually the longest in the sprint. On a standard outdoor runway, 400 meters is exactly the length of one circumference around the runway. Athletes from the staggered starting line.

set off and raced separately throughout the race.

400 meters features

The 400m is not a full range of races, but a reasonable distribution of your physical fitness, generally after the last corner into the corner to start running at full speed to sprint, and the straight is the best embodiment of the ability to maintain the speed out of the corner. Athletics is the full name of track and field competitions, track competitions and all-around competitions.

Modern athletics.

The categories are different, mainly including race walking, running, jumping, throwing and some of the all-round sports composed of running, jumping, jumping and throwing, a total of more than 40 items. Walking, running, jumping, and throwing are the basic skills of human life and the most basic form of athletics in athletics.

These natural movements and skills are very closely related to the learning and mastery of various skills of track and field, and these natural movement specifications are helpful to master track and field sports skills correctly and quickly.

Adjust your breathing at 400 meters, and if you start to get nervous, then take a deep breath, adjust slowly, don't panic, and wait until you feel your heart beat slow, crouch down, and let the blood flow back to your brain as much as possible.

At the time of starting, if the number of courses is in the big digits (such as after 4 lanes), you can start close to the outside of the track, so that you can rush straight after the gun is fired, for the reference of people with poor cornering skills.

After the gun goes off (this is common sense, because there are a few people with good physical fitness, so most people choose to start slowly to save efficiency, which is wrong) you have to rush 10 meters first Don't think that this consumes energy, all athletes are like this After crossing these 10 meters, you will start to get nervous again, which is very normal, at this time, you should use the speed of 70-80% (depending on your physical fitness), use the above methods to adjust your heart rate Run with a large stride You can minimize the frequency of hand swings, but be sure to increase the amplitude of your legs It's as simple as running 200 meters.

I'm talking about the last 200 meters

200--300 meters: At this time, there should be 123 places, but it is NB who reaches the end because this is a corner, so you have to use the legendary cornering technique, increase the frequency of throwing hands with the right hand, decrease the frequency with the left hand, lean to the left, and rush through the corner (at this time, depending on the explosiveness of the athlete, if you don't lose).

300 meters to finish

300-400 meters: This is the most beautiful place in 400 meters It is also the embodiment of the limit At this time, as long as the last 100 meters are used well, the first 3 are almost no problem First of all, you have to slow down after rushing to the road, this is that you are already physically exhausted, you must come up with the will You must pay attention to the deceleration after the corner, reduce it to 20 percent, have studied physics, know inertia and buffering Okay, use inertia to run about 5 meters, these 5 meters is the best time for you to concentrate and adjust your heart rate Use the above methods to adjust your heart rate, Take a sharp breath and start rushing

This is the last 100 meters People with poor physical fitness can't rush up, and there is no way People with good explosive power, even if it's a little bit of explosive power, have to speed up and rush with 100% ability, at this time, the body is slightly bent, and the hand is waved to speed up (the fastest, how fast and how fast) After rushing down 50 meters, the victory or defeat is almost out, and at this time, people with poor physical fitness will have the feeling that they are going to fall Because the oxygen supply to the brain stem is insufficient, and the balance of the body cannot be controlled (just like people who drink alcohol, the brain stem is anesthetized, and it is the same as falling to fall), But you have to do your best to cross the line first when you cross the finish line.

Good luck!!

Run at 80% speed for the first 100 meters, try to run as big as possible, and run at 90% speed from the 200 meters until you finish the race!!This arrangement is the most reasonable, and there will not be too much strength left after the run, and it will not be able to finish the whole race.

Hope it helps.

1.Practice well with others.

2.If you pull the baton on the right hand, then the person who takes over your baton will stand on the right, so that the baton is 3 points and don't run to the wrong road, and the results will be deducted.

4.Don't train too hard before the game.

I used to be a 400-meter relay and a long-distance runner, but I'm very curious, don't you know these things in your first year of high school, I'm still only in the first year of junior high school, and the relay in elementary school can be smooth, and I won't change lanes.

Cooperate well and do your best on it.

How old are you? If you are a high school student, you can run 400 meters hard. If it's all untrained. Run with all your strength. Stick to the finish line, and your results won't be bad.

Born with talent. That's how I am! Probably invisibly exercised a little muscle and agility

If you like to alternate between walking and running, it is recommended that you exercise according to the following plan: run briskly for 5 minutes at a speed of about 8, and then jog or walk briskly for 3 minutes at a speed of about 8. Do this for 1 hour.

Before running briskly, you should stretch your limbs and then jog for about 5 minutes to warm up. Drink 200ml of warm water slowly before exercising, and stop and drink 3-4 sips of warm water if you feel thirsty during exercise.

Running is not fast with long legs, running shouting to judge steps = step length * frequency, the frequency of short legs will be faster, but the length of the step is also very important, and the step length is practiced by yourself. Also, the game focuses on the noisy participation of La, winning or losing is not important, you are afraid of losing to him, because you regard him as an opponent, not just a running opponent, right?

Anyway, let's go jogging every day when I train, and rest the day before. Shoes, jogging shoes, long sleeves if the weather is cold, pants are general shorts, the brand is not important. Depending on when you run that day, don't eat too much a few hours before running, water too, and you can drink glucose.

1.I'm not from Chongqing. I'm also not familiar with the medical universities there.

2.I don't know if there is water delivery, but it may not be allowed to buy your own water dispenser.

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