Kids running training

Children's running training

Children's running training, in daily life, many parents do not have such big requirements for their children in school, but in terms of physical exercise, they The requirements are strict because many children now play at home with electronic products. Let’s share running training for children. Running training for children 1

1. Run holding hands.

You are face to face with your baby, holding his two hands, and you slowly run backwards. After that, you change from holding both of his hands to holding only one of his hands, and finally to You hold one of his hands from the side. You can roll a ball forward, and then you can run together to chase the ball, or you can intersperse your running with walking imitating the movements of animals such as geese and ducks. When holding your baby's hand when running, don't hold his hand too hard, but try to let him control his own balance to prevent your baby's forearm joints from dislocating due to uneven force.

2. Let go and run.

When your baby runs forward, you should run slowly backwards half a meter in front of him to prevent him from falling when he leans forward.

3. Automatically stop and run.

Only when your baby can automatically slow down and stop smoothly when running can he truly learn to run. You can use commands when your baby is running, such as one, two, three, stop to train him so that he can learn to gradually straighten his body, slow down and stop smoothly.

4. Air ball training

This training helps to improve the speed of responding to visual stimuli and the sensitivity of the first step. The coach and the athlete are about 2-3 meters apart (depending on the child's athletic ability). The coach holds the tennis ball and the athlete assumes a ready posture. The coach extends the arm holding the ball to one side, at shoulder height, and then releases it randomly. . As soon as the coach lets go, the player sprints and catches the ball before it hits the ground and bounces twice. Athletes should catch the ball with good preparation. When an athlete cannot lunge at the squash ball to compensate for poor reflexes.

5. Start running on command in a variety of postures

This exercise helps improve the speed of responding to auditory stimulation and make automatic running responses in different postures. Athletes take different postures (standing, standing start, sitting, squatting, supine, prone, etc.) as preparation postures. The coach can use passwords, whistles, applause, etc. as starting signals. After the coach sends the signal, he must get up quickly during exercise. , complete the entire starting process.

6. Low hurdle running

This training is helpful to improve the athlete's leg lift and running rhythm. Place the bottom hurdles in a row and the hurdles The distance is about 70cm of the athlete's height. After hearing the coach's command, he runs over the hurdle to the finish line, lifts his leg and folds forward, and runs to the finish line.

7. Dumbbell lunges

This training is helpful to improve the athlete's physical stability and a certain amount of leg strength. The body is in a neutral position, holding a dumbbell of suitable weight in each left hand. Take a step forward with the left leg, bend the front leg at 90° (the knee should not exceed the toe), and the back leg is about 90-135°, with the toes of both feet facing In front, keep your trunk upright and do not lean forward, and try to reduce the shaking of your trunk when walking. Children's running training 2

Running training for children

Starting from the age of 3, parents can take their children to practice running, running 10-20 meters each time. Children like to shout while running. This kind of happy shouting does not harm the body and does not need to be prohibited. But when the wind blows, ask him to keep his mouth shut.

Three- and four-year-old children like to put their activities into an imaginary world with plots. They like games very much, so when parents let their children run, they should do so with great interest. For example, pretend to be a small animal and play a game, saying: "It's raining, little rabbit, run home with mother rabbit quickly!" "Little bear is running with father bear!" You can also use a game tone to guide his actions, such as "little bear, little bear" Lift your front paws up, like dad.

"There's a big radish there, let's run and pull it out!" etc.

This kind of simple and short game can be improvised at any time. If the children are into After entering kindergarten, he will also ask parents to follow the teacher's requirements for children, so parents must study hard and play with their children.

When training children for running, please don't forget to teach them. Correct posture for children. When running, the body should be straight, leaning forward slightly, looking forward, elbows slightly bent, close to the sides of the body, hands half-clenched, fists upward, and swinging back and forth naturally with the movement of the legs. 3. When children aged 10 to 20 years old tend to keep their arms straight and get pinched easily, they are asked to bend their arms and elbows and run naturally. Children's running training 3

1. What should be paid attention to in children's running posture

Children’s running posture is very incorrect when they first learn to run. They must exercise to help our children develop a good running posture. We also need to pay special attention to the precautions for children’s running posture. It can help all our children win at the starting line. Many people may not know much about the precautions for children's running posture. Let's learn about the precautions for children's running posture.

Running is one of the best ways for children to exercise. During running, a large number of muscle groups alternately contract and stretch, and energy consumption increases sharply. As a result, breathing volume and blood circulation are accelerated, which promotes the development of the respiratory and cardiovascular systems. Development. Before the age of 6, children have weak lower limbs, uncoordinated body movements, small strides, and a feeling of being top-heavy when running. To take your children running, you can follow the following steps:

1. Practicing running can be carried out in an alternating way of walking and running, that is: walking for a period, running for a period, walking for a period and running for a period. It is mainly carried out in the form of games, such as walking interspersed with imitating movements, to stimulate children's interest in running.

2. Cultivate a natural running posture: Make fists with both hands, bend your elbows and swing naturally, lean your upper body slightly forward, look forward, and land lightly and gently on the soles of your feet.

3. Help your child. Learn how to breathe through the nose or mouth at the same time.

4. Arrange the running load (including time, distance, etc.) according to the child's physical condition and climate factors.

5. The content of running is diverse, such as fast running, curve running, chasing running, etc. Different forms of running have different exercise amounts and physical exercise effects. Parents can change the method to increase the enthusiasm of children. Since running is a strenuous exercise, before running, You can do some appropriate preparation activities. At the end of the run, you can do some relaxing activities to gradually restore the body to a calm state.

Knowing more about children’s running postures is very good for our children to learn to run. , I hope everyone can take children's running posture very seriously, so that children do not have to have unnecessary impact on us because of their own running posture. Our mothers must pay high attention to it.

2. What is the method of running in place?

Slow and relaxed running

It is jogging without any effort. Generally, you feel relaxed and comfortable when jogging, with no feeling of fatigue, your heart rate is controlled at about 110-130 beats per minute, your breathing is natural, and you feel slightly breathless. No action required. Generally, you practice 2-3 times a week, for about 20 minutes each time. Adhering to regular exercise will have obvious fitness benefits for the respiratory system, cardiovascular system, etc.

Moderate running method

It is to use a certain amount of willpower to run at a speed of 5 meters per second or a heart rate of about 140-150 beats/minute. Advance method. This fitness running method is a popular moderate-intensity fitness method and has been recognized at home and abroad. This method has significant effects on enhancing heart function and regulating visceral balance. However, you should pay attention to preparatory activities and relaxation activities during practice. If you feel obviously tired during practice, you should stop running and do some relaxation exercises. Practice 1-2 times a week, practice until fatigue each time.

Fast running method

It is a method of using greater willpower to run forward at a faster speed. During practice, the heart rate is generally at the highest level of the human body, 170-180 beats/min. about. This running method has higher intensity and shorter duration, usually a few seconds, but it can be practiced repeatedly. Just practice 1-2 times a week and repeat 3-6 times each time. Exercises should be carried out in cycles and gradually, and preparation and relaxation activities should be carried out to prevent excessive fatigue. This method has a certain effect on improving the body's anaerobic tolerance, muscle function, and heart function. People with chronic visceral diseases, cardiovascular, liver, and kidney diseases are especially unable to practice. Prevent serious illness from occurring.

Variable speed running method

It is an alternating practice method that combines fast and slow, and walking and running. This running method is suitable for middle-aged and late-aged people. Since the amount of exercise changes greatly, the time and running speed of the exercise can be controlled according to the individual's exercise level. Generally speaking, middle-aged people with good physical fitness can alternate between fast running and jogging. Middle-aged people with poor physical fitness can alternate between jogging and walking. The training time should be controlled to end the training when you feel obvious fatigue and do some relaxation. activities and gradually increase practice requirements.

Timed running method

It is a practice method that limits a certain time to run and move distance, or limits a certain distance to shorten the running time. The more famous timed runs are the 12-minute run and the 6-minute run, which are used to evaluate the effect of self-exercise and the level of physical function. Regular regular running exercises can help you understand your physical condition. If you experience extreme fatigue that makes it difficult to continue running during exercise, you should gradually slow down your running speed or even stop practicing to prevent the onset of the disease and do some relaxation activities.

Some of the above methods are not limited by venue, climate and equipment conditions. They are all more convenient exercise methods. However, because the practice time is very long and there are many repeated deployments, generally speaking It takes more than 10 minutes to practice.