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Anonymous users2024-02-15First of all, before the game, "from today to three days before the game" eat less or no sugary food, to the first three days of the game to start eating more Gaotang food, on the day of the game to eat eighty percent full, to digest well, 30-40 minutes before the game can drink 200ml of glucose water concentration of 40%. Take three additional tablets of vitamin C. Don't eat chocolate.
2. Conscientiously do a good job of preparatory activities before exercise. Athletics can easily cause muscle, joint and ligament injuries, especially lower limb injuries. The only way to prevent this is through pre-race preparations.
The more prepared you are, the less likely you are to get injured. On the basis of jogging, you can move the shoulder joint, elbow joint, back and waist muscles, legs, knees and ankle joints to strengthen the strength of muscles and ligaments, improve the agility and coordination of the body, so as to prevent injuries and improve sports performance.
4. Before sports or competitions, students should pay attention to maintaining good sleep and physical savings, and should control excessive diet and water before the competition, and should not drink alcohol.
5. After sports or competitions, you should do a good job of relaxation activities to recover your physical strength and muscle strength as soon as possible. The method is to perform relaxing shaking and patting of various parts of the body, and the two work together to massage each other.
6。Wait until your whole body is warm before taking off your coat, and put on your coat immediately after a long run to prevent colds and flu. Shoes and socks worn for long-distance running should be soft and fit for the feet.
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Anonymous users2024-02-14Go to the pharmacy and spend 1 yuan to buy a bottle of glucose, and the effect is remarkable.
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Anonymous users2024-02-13You can eat it, the sugar in chocolate is rich in nutrients, it is an ideal energy and nutritional supplement, you can eat some to help replenish energy before running a marathon, but you should be careful not to eat more.
Running a marathon consumes a lot, and eating chocolate before running a marathon, because chocolate is rich in sugar and nutrients, which can replenish a lot of energy required by the body in the shortest time, so that the blood sugar in the muscles and liver is in the most saturated state, and it is in the best state when running a marathon.
Some ingredients in chocolate, such as theobromine, serotonin, etc., have the effect of lifting the spirit, enhancing excitement, etc., and when people exercise, the muscle glycogen and liver glycogen in the body will be consumed in large quantities, and then a large amount of lactic acid will be produced, and fatigue will occur after exercise, so eating chocolate in moderation before the marathon can make the spirit in a state of excitement, thereby delaying the appearance of fatigue.
When running a marathon, the human body consumes a lot of glycogen, and eating chocolate before exercise can increase glycogen stores in muscles, improve exercise capacity, and replenish sugar to keep blood sugar stable in the body and prevent hypoglycemia.
Although eating chocolate before running a marathon can help replenish energy and bring some benefits, it is necessary to pay attention not to eat more, eat 1-2 pieces, eating more may bring the following discomfort to the body and affect the marathon.
Chocolate is a high-sugar, high-fat, high-calorie food, eating too much chocolate will increase the burden on the stomach, which is easy to cause symptoms of indigestion, may cause abdominal pain, diarrhea and other phenomena, which may affect the state of the game.
References Encyclopedia entry Benefits of chocolate.
A long-distance run in every high school school.
There is no same distinction, the same high school, we have 7 middle schools (3000 meters for men, 1500 meters for women) 2 middle schools (2000 meters for men, 800 meters for women) 1 middle school (2000 meters for men, 1500 meters for women, and 5000 meters for men) Usually girls are half of the boys, and when they finish their studies, it is 4 + 1 (4 fixed + 1 specialty), so if you run for the exam, there is no big need, just run 2000, if you have nothing to do, As long as you stick to it every day, you can run as much as you want. Personally, I recommend that you run 5000 to practice your lung capacity. >>>More
One way to breathe in middle and long-distance running is to breathe only through your nose and mouth and nose together. >>>More
Even if you don't have a good physique, if you keep running every day, you will definitely become a powerful person in a month. Long-distance running is easy to practice.
In the official race, there will be staff at the end of the card to report the number of laps, if you want to remember, I have a simple way, count the fingers, the start is not half a fist, every time you run a finger, ten are straight is 10 laps, the game does not need to be like this hehe.
In fact, it's very simple, just take him to run every morning, jog first, and finally sprint 100 to 200 meters, at least 2000 to 3000 a day, it will not be effective in the short term, and the exercise is long-term.