Which muscles are mainly tested in sprinting, but what about long distance running?

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!

Hope it helps!

Hello landlord: I am happy to answer your questions.

Sprinting is an explosive type of sport, muscles are one aspect, there are vastus vasinos, vastus exterior, tibialis anterior, more is the calf pushing force when starting, soleus muscle is also necessary, in addition to these, the upper body should also have a proper body shape matching, arms, abdominal muscles, etc., because the powerful swing arm can better accelerate, sprint. (In addition to relying on the explosive power of the muscles, there must also be the right rhythm, breathing, body balance, and other factors.) ）

Long-distance running is the muscles of the upper thigh need more, tensor fascia lata, sartorius muscle, adductor longus, etc., the upper body pursues light coordination and good coordination, does not need too much muscle fat, long-distance running must have a good rhythm, endurance, the important thing is to master your own rhythm, play your best level. Thank you!

The most important muscles used in long-distance running are the calf muscles. And sprinting, it's the thigh muscles.

Also, long-distance running is also very necessary because the final swing arm is also very important, so when running long-distance, your arms should also be very strong, and the swing arm amplitude should be large (of course, the swing arm of sprinting should also be large, but after long-distance running, it can be said that to some extent, it is the arm that drives the body, which is more needed than sprinting).

Sprinting should only require explosive power, so it should be a small leg below the waist.

And the arms, because you have to swing your arms to keep your balance.

Push-ups do not need a field, they can be practiced at any time, three times a day in the morning, noon and evening, and a group of 30 is done two or three sets at a half-minute interval each time. Pull-ups can exercise the muscles of the entire upper body, and the horizontal bar is available at school, and a group of 10 does two sets a day. Weight-bearing squats are generally squats done with shoulder barbells, long-distance running, frog jumps, etc.

Use dumbbells to put your shoulders and feet in a half-squat, 10 horse steps in 1 set, about 3 sets at a time Buddy frog jump, practice leg lifts, put your feet at 90 degrees or table, and press your hands to your toes. 20 times, every time I'm going to run, I have to lift it a few times.

It can increase the training of thigh muscles, calf muscles, and abdominal muscles to improve the instantaneous explosive ability during sprinting.

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.

Sprinter training.

Method: 1. Training sprinters is mainly jumping training and speed training, jumping training can not only train athletes to fast muscle strength, strength endurance, human resistance, but also start with force, muscle work test, action structure and sprinting, so jumping practice also directly affects the pace of sprinters.

2. The jumping exercises of sprinters are divided into short jump exercises and long jump exercises, and the short jump exercises are mainly for the explosive power and muscle speed strength of sprinters. The long jump practice is the endurance, speed, and strength of the sprinter.

3. Short jump exercises: standing jumps, single-leg jumps, hurdle jumps, multi-step jumps, single-leg jumps and double-leg jumps, which are 30-meter exercises to be recorded with a stopwatch.

4. Long jump practice: stride jump 50 to 100 meters of jumping time, back jump 50 meters of time, single leg jump, stride jump practice, jumping practice should also be for the athlete's body to set the training should not be too intense, especially for children less than ten years old.

Back barbell, 50 pounds to start, a group of about 10, each group of weight, start to add 20, as the weight becomes heavier and the amount becomes lighter, pay attention to protection and help in the later stage.

Run with high leg raises, paying attention to leg elevation and frequency.

Take small steps and pay attention to the sense of picking up the ground.

Run with your back kick and push your back leg straight.

Running with rubber bands, parachutes, and slopes.

It depends on whether it is professional or non-professional! The ones in school will only go to high intensity, barbells, and round-trip running, but the professional ones are not that! You start with small muscle groups, and you lift your thighs hard to see if the muscle behind your thigh is a whole muscle, or if it's just a small part.

Not as developed as before.

Hard practice plus skillful practice, practice with your brain, practice with a basis, and practice needs to be strengthened.

Every morning, noon and evening, I exercise a lot by myself, which will have some effect, and my running is getting faster and fasterYou have to work out yourself! , don't just know how to eat, when the time comes, you can't get up fast if you want to. Refine it yourself!

Strength, speed, flexibility, speed and endurance are developed together.

We train in high school on Mondays and Wednesdays, Tuesdays and Thursdays at 150 and Fridays for strength. The practice is 100 meters.

Training on Mondays, Wednesdays and Fridays, generally leg presses, barbell lifts, long-distance running, endurance exercises, sit-ups and the like.

The relationship between the word limit can not be answered in detail Old tips exceed the limit Professional college track and field coach If you want to know add friends.

Send me an email to send you a training plan for the week.

Sprinting mainly relies on the quadriceps muscles on the thighs, that is, the muscles in the front of the thighs, and then the triceps calf muscles of the calf are also very critical, which can improve the strength of the ankles and improve the strength of the back pedal, and there are many other auxiliary muscles, such as the lumbar abdominal muscles, back muscles, etc., good athletes are not only mainly muscular, but also small muscle groups, auxiliary muscle groups are also developed.

Sprinting requires more mobilization of core muscles, and the waist and abdomen are inevitably involved. Because the arm needs to maintain control of the body posture during the run, it is necessary to swing the arm at a high frequency, and the chest muscles, back muscles, and arm muscles also need to be involved. Daily strength training of the upper limbs, waist and abdomen is a must for sprinters.

There is also the exercise of the thighs, which is conducive to the growth of muscles throughout the body. When exercising the upper limbs, supplemented by squats, the effect is better.

Long-distance running exercises people's endurance, and long-term exercise can increase the coordination of the whole body.

If you want to exercise your pectoral muscles, it is recommended to do push-ups, do 5 a day at the beginning, add one a day, and at the same time the muscles on your arms can also be exercised, and you can see results in two months.

To exercise arm strength, you can buy an arm strength bar or a pull ring for people who are sleepy, and dozens of dollars are not expensive.

If you want to exercise your abdominal muscles, it is recommended to do sit-ups, 20 to 100 per day, you can do less at first, and you can see results in two months.

The above methods are more tests of people's perseverance, and they must be adhered to. There is no crash track.

If your income allows, you can go to a fitness club.

Long-distance running works the muscles of the shoulders, hips and legs.

When running long-distance, you should do arm swing movements, focusing on training shoulder girdle movement muscle groups such as trapezius, rhomboids and serratus anteriors;

Do the cross-leg movements, focusing on training to the morning difference gluteus maximus, posterior femoris muscles, quadriceps, calf triceps, tibialis posterior muscles, etc. There is very little training for the muscles of the abdomen, chest, back, and neck. Long-distance running can maintain a normal lean body mass, because most of the time is spent on aerobic exercise, and the fat consumption is more thorough, but to maintain muscle fitness, it is best to do fitness exercises.

Long-distance running has also trained some muscles, but due to the large energy consumption, it is not conducive to the shaping of muscle Qing's meat.

Long-distance running is an aerobic exercise, which mainly exercises the function of the cardiopulmonary stool cover, which can increase the muscular endurance of the bis femur, calf and other parts. If you only do long-distance running for a long time, your body will lose weight in order to adapt to long-distance running, lose fat and burn muscle at the same time.