The physical education entrance exam will be held in mid-April. Can anyone help make a plan?

First, long-distance running is a rhythmic sport. The size of the running steps, the coordination of stride frequency and breathing are all very important. You can run home after school every day to find the frequency and pace size that best suits you

Second, adjust your running posture. Most long-distance running, especially after 400 meters, will choose to akimbo, this is the most suitable Wrong method. The arm swing of running is particularly important. It should be strong and in the same direction as the forward direction. The front and rear arms should be at a vertical angle and should not swing sideways. The upper body can lean forward but do not shake your head and head. When you step, you should raise your head and do not stare at your feet. During the airborne phase of running, the calves are relaxed, and when pushing off the ground, they exert force. Even if they relax, it is also a rhythm. Maintaining this rhythm can consume the minimum amount of energy.

Third, In terms of short-term training, the main thing is to improve the anaerobic respiration capacity of your muscles. A better way is to sprint 300 meters, 700 meters and 900 meters. Sprint as fast as you can. Generally, after the 300-meter sprint, rest for 1 minute and then immediately do the 700-meter sprint. Sprint and then rest for 90 seconds before running a 900-meter sprint. The sprint here does not require high speed, but doing your best. Maybe the last 100 meters of the 700-meter sprint are the same as jogging, and the 900-meter sprint seems to be the same throughout the whole process. When walking, it doesn't matter. The important thing is to do your best. This is very beneficial to the muscle's ability to breathe five oxygen. After the first training, you may feel sore all over the next day. This is due to the accumulation of lactic acid produced by anaerobic respiration. . This kind of training once a day is enough. For other training, you can do a small amount of squats and bench press training to improve the strength of the upper limbs, waist and legs.

Fourth, pay attention to strategy when running, generally lead the way People need to consume 30% more physical energy. Therefore, under normal circumstances, do not lead unless you have a huge advantage to throw away your opponent. Depending on your situation, it is recommended that you follow the first group and keep the general position at 2.3.4 The position is relatively good, so there is a good chance of winning the championship. Wait for 2 laps and then see if the situation is strong. Of course, it depends on the situation. For example, some people are like running 400 meters at the beginning (that is crazy). You don’t have to follow, but don’t let others mess up your rhythm. It depends on your ability. Remember not to eat spicy food before the competition, and eat less than usual. On the day of the competition, Use following tactics, stay in 3rd or 4th place, and accelerate and sprint at the last corner! (Exact words from the 1500-meter champion) In the first 300 meters, run tentatively, mainly to feel the speed of the entire team. The first 400 meters and the first 200 meters of the second 400 meters adopt a follow-up tactic. If you are stronger, follow the third or fourth place; if you are weaker, follow the fifth or sixth place. In the last 600 meters, it is ideal to overtake in a stable manner. It is ideal to overtake 2-3 people. Don’t rush too hard, because others are also sprinting. If you rush too hard, you will be overtaken before the finish line!

Fifth. According to your own situation, you don’t have to be in the top place to win. As long as you have the courage to finish the 1000 meters, as long as you have the courage to finish the race, you will win. If it’s too uncomfortable at the end, I suggest you run the entire distance slowly. Finally I wish you success! ! !

Persevere first and feel that you are not tired from running anymore. If you want to increase your speed, you must do exercise step by step and don’t be too anxious, otherwise it will have the opposite effect

Standing forward bends Action essentials

Stand upright, raise your arms, bend your upper body forward and dive down, straighten your legs, move your hips back, and keep your chest as close to your legs as possible.

Protect and help methods:

The protector is positioned on the side of the practitioner in a kneeling position. When the practitioner bends forward and dives, hold the back of the leg with one hand and the back with the other hand. Use the combined force to push inward to help the chest and legs touch each other, but do not use excessive force to prevent muscle strain.

Training methods

1. Positive kicking exercises and positive leg pressing exercises to enhance the flexibility of the back of the legs.

2. Sitting at a right angle and assisting in forward bending: The practitioner sits on the ground at a right angle and when bending forward, a partner will help push down (the assister should use moderate force and do not use explosive force to prevent ligament strain).

3. Practice time control by sitting at a right angle, bending forward and touching the legs.

4. Practice standing and forward bending and touching the legs to control the time.

5. Waist swing, that is, the practitioner stands with legs apart, raises both arms, and then bends the upper body forward quickly so that the arms, head, and shoulders pass between the legs, and the elasticity returns to the ready position. Do it repeatedly.

Group training method

1. Standing forward bending is a flexibility movement, which is mainly related to the stretchability of the muscles, tendons, ligaments and skin of the waist, back and back of the legs. , so the practice method should be targeted.

2. During training, you can do it alone, in collaboration with two people, or in a group under unified command.

3. Flexibility exercises should be carried out regularly.

4. Specific training methods. (1) Positive kicking and positive leg pressing exercises; (2) Right-angle seated forward bend with assistance, that is, the partner pushes the back and presses down; (3) Right-angled seated forward bend and raised leg for timing control; (4) Standing forward bend When bending and raising your legs to control: (5) Throw your waist forward.

Notes

1. Forward bending training will not cause excessive fatigue and should be practiced regularly, usually at the end.

2. Relaxation activities should be sufficient.

Auxiliary exercises for standing long jump

1. Squat jump This is an exercise that mainly develops leg muscle strength and ankle joint strength.

Action method: Stand with your feet left and right, toes parallel, bend your knees and squat down or half-squat, and swing your arms back naturally. Then quickly stretch your legs to fully straighten the three joints of the hips, knees, and ankles. At the same time, swing your arms forward quickly and forcefully. Finally, use your toes to kick off the ground and jump up. When landing, use the balls of your front feet to bend your knees for cushioning, and then Jump up again. Perform each exercise 15 to 20 times and repeat 3 to 4 groups.

2. One-leg exchange jump. This is an exercise to develop the strength of the calves, soles of feet and ankle joints.

Instructions for action: Keep your upper body upright, straighten your knees, and jump up with your feet alternately. Mainly use the strength of the ankle joint to take off, use the balls of your front feet to push off the ground quickly, keep your feet straight when you leave the ground, and point your toes downward. When jumping in place, you can specify the jumping time (30 seconds to 1 minute) or the number of jumps (30 to 60 times). When jumping while traveling, the distance of the jump can be specified (20 to 30 meters). Repeat the above exercises for 2 to 3 groups.

3. Jumping step: Jumping step is mainly used to develop the strength of the posterior leg muscles and ankle joints and train the coordination of the body.

Instructions for action: Use your right (left) leg to jump forward and upward with straight knees. At the same time, your left (right) leg bends your knees and lifts up. Land your right leg on the ground, then switch legs, jump in the same way, and cooperate with both arms. The legs swing widely back and forth. When jumping, the ankle joints and forefoot should be strong, and the whole movement should be brisk. It is similar to the "jumping steps" of dance.

4. Vertical jump and high touch This is an exercise method often used to develop the strength of leg muscles and ankle joints.

Action method: Stand with your feet naturally open into a half-squat preparation position, straighten one or both arms upward, then push up with both legs and jump up, using one or both hands to touch the height. Perform each exercise about 10 times and repeat 3 to 4 groups.

5. The frog jump is an exercise that develops thigh muscles and hip joint strength.

Instructions for action: Separate your feet into a half-squat, lean your upper body slightly forward, and place your arms behind your body in a ready position. Push and stretch both legs hard to fully straighten the hip, knee, and ankle joints. At the same time, swing the arms forward quickly, jump forward and upward, then land with the soles of the feet and bend the knees for cushioning, and put the arms into a ready position. Perform 5 to 7 times in a row and repeat for 3 to 4 groups.

6. Obstacle jumping mainly develops the explosive power of leg muscles and ankle joints.

Instructions: Place 6 to 10 small sponge pads on the ground, with a distance of about 1 meter between each pad. The practitioner stands behind the mat, stands with feet left and right, toes parallel, bends the knees downward, swings the arms back naturally, uses the power of the soles of the feet to jump over obstacles forward and upward, swings the arms forward and upward in cooperation, and bends the knees to cushion when landing. Then quickly make the next jump. Repeat 5 to 6 groups.

7. Step jumping mainly develops leg strength and ankle joint strength.

Action method: Put your hands behind your back, stand with your feet parallel to each other, bend your knees and half squat, and use the strength of your front feet to perform continuous step jumping movements. You can jump 20 to 30 steps at a time and repeat 3 to 4 groups.

8. Stand up, stretch your abdomen, and tighten your abdomen. Jumping mainly develops waist and abdominal muscle strength and leg strength.

Action method: Bend your knees and jump upward on the spot, and do straight legs in the air to stretch your abdomen and stand up. Movement, the hip joints are fully opened, the arms are opened backward and upward, forming a back arching movement in the air, and when landing, consciously tighten the abdomen and bend the knees for cushioning. Perform continuously, you can do 20 to 30 times, repeat 3 to 4 groups, etc.

Strength is the basis for improving standing long jump performance, but without reasonable technology, the role of strength cannot be fully reflected. The two complement each other. Therefore, it is necessary to improve standing long jump technique while performing leg strength exercises.

Tying sandbags can help improve your performance, but you must be careful not to overdo it. After all, it is a timed event, not a weight-bearing event

The results are calculated based on time, not weight. The end point of practice should be to reduce the time of running 1000 meters

Persistence in physical exercise, proper exercise, attention to diet, and adjusting one's condition to the best every day

You should relax your mind. You are not taking exams just for the sake of taking exams, nor are you practicing just to practice. It is for lifelong sports and healthy exercise