Where do you use your muscles for sprinting?

It must be the thighs that drive the calves, but running is not recommended, it hurts the knees! You can go brisk instead!

Running is not recommended. Running thickens the calf muscles.

Hello! The sprint test is mainly on the muscles of the back of the calf, the front and back of the thigh, and the small muscle above the knee!

You don't need to work on the muscles in the front of your thighs, because you can do it when you're playing ball or cycling. On the back of the thighs, you should mainly use barbells, squats, you can use large strength, fast half squats, after each set, you should run relaxedly, so that your muscles will not die, but exercise!

If you have enough large muscle groups, you can focus on small muscle groups, such as the muscles of the back, shoulders, abs, and hips! Zao Zheng.

I hope that the old hope Lu Zhisong will be helpful to you!

In general, sprinting should improve the performance of sprinting from five aspects: reflexes, strength, speed, technique, and psychology. Practice Method 1Reaction Start Response:

There are many ways to get in touch, such as: reverse start (start with your back to the starting line), push-up start (do push-ups on the track and start after hearing the starting signal), track start (walk slowly along the track and start after hearing the starting signal), change start (set the starting signal before training, such as 3 and 9 in 1-10 are the starting signals). The coach randomly says a number between 1-10 and hears the prescribed signal to start.

It is used to train mental concentration at the start. etc. Training of nervous excitability:

There is also a reaction during the sprint. The mid-course response of a sprint should be the nervous excitability of the athlete during the sprint. The athlete should be in a state of high excitement during the competition, which will make him faster in various reactions, and this ability to concentrate becomes important in the ten-second game.

This ability needs to be honed in many competitions. 2.Strength Lower Limb Strength:

It can be practiced by squatting with a barbell, squatting with a kettlebell, pulling a rubber band, pulling a tire, etc. Among them, barbells, kettlebells, etc., belong to confrontation exercises to increase the strength of large muscles in the legs. Pulling rubber bands and tires is a resistance exercise used to increase the strength of small muscle groups in the legs.

Waist and abdominal strength: During sprinting, waist and abdominal strength play an important role in controlling the center of gravity of the human body and connecting the upper and lower limbs. You can strengthen your abdominal muscles by doing sit-ups, getting up at both ends, and using back flights to train your back muscles.

The sprint training here only trains the rectus lumbos and abdominas. Upper limb strength: The swing of the upper limbs affects the frequency of the athlete's stride, so upper limb strength is also important.

It can be practiced by holding dumbbell swing arms, pushing the barbell flat, lifting the barbell, push-ups, etc. 3.Speed Max Speed (Explosiveness):

It should be improved by practicing 30-60 meters. Speed endurance (the ability to maintain a consistently high speed): improved through practice of 120-150 meters.

100-meter special) Stride length and cadence: As we all know, the speed of running is directly related to the frequency and amplitude of the swing of the legs. Downhill running and speed running steps can increase cadence.

Uphill relaxation runs, lunges can increase stride length. 4.Technique Basic Exercises:

Basic exercises such as running in small steps, running with high legs, running on wheels, running with back kicks, kicking back, and running with swinging legs are all broken down by the movements of running, and practicing these basic movements can improve the speed of sprinting. Flexibility exercises: all kinds of leg presses, leg swings, and kick exercises.

5.Psychology When an athlete competes, psychology has a very important impact, especially in sprint events. Athletes should have good psychological qualities, such as:

Appropriate relaxation, self-confidence, desire to go beyond, etc.

This is a little different, the muscles that are exercised in long-distance running and sprinting are basically the same, but the key muscles that really play the role of endurance and explosiveness are different. The key to sprinting is the muscles on the front of the thigh (forget the specific name), this muscle determines the strength of your push, and the muscles on the back of the thigh, this muscle determines the speed of your legs. When running long-distance, you generally need to use the muscles of the calf, because long-distance running does not require a very hard push, but it requires your endurance, so the muscles used are different.

You're trying to run faster, so that's not to be said. There are many ways to exercise explosive power, and generally the methods I used before are more suitable for students. 1.

Cycling uphill Riding a bicycle every morning Pick a lot of uphill or bridge roads to ride, and if it's a variable speed mountain bike, you can adjust the front gear to the maximum and the rear gear to the minimum, which is more effective. 2.Do squat exercise at night, that is, squat to the end and then stand up immediately, do 100 each time, be fast, remember to take a stopwatch to time, generally at the beginning of 100 to do about 2 minutes, and then try to shorten it to 1 minute.

3.Carrying a weight of about 30 kilograms, tiptoeing in place, according to your own ability, you may not be able to do 100 at a time at first, and slowly when you can do 100, start timing and practice speed. Of course, in addition to these exercises, outdoor running training in your spare time is also needed, generally on weekends to run, do not run at a uniform speed, to change the speed, first run about 500m, then sprint, rush to the exhaustion and then jog about 200m, then sprint, and then jog.

Generally, sprint 5 times, basically run a total of about 2 kilometers, and the effect will be very good. If you can keep exercising these things, then your speed will definitely go to the next level.