Kneel down and beg. How to do seated forward bend and how to do 1000m long distance running

The seated forward bend tests the flexibility of your body.

If you want to improve your performance, you should also strengthen exercise like other sports.

Be sure to make adequate preparations every time you practice so that your body can fully move. First, you can avoid injuries, and second, you can achieve better practice results. Practice method: ?

1. Leg press: support one leg, put the other leg on a high place, with the toes of the supporting leg facing forward, both legs straight, the upper body presses down on the high leg, and the chest moves closer to the thigh; ?

2. Standing forward bend: Stand with your feet shoulder-width apart, straighten your legs and bend over, touch your hands to the ground, hold for one minute, practice 3-5 times each time; 3. Sitting posture Forward bend: Same test method, hold for 30 seconds, practice 3-5 times each time. ?

1000-meter running test skills:

First, make adequate preparations - this is very important! It is also the most easily overlooked by most candidates.

The second is to avoid rushing after starting, keep running at a constant speed throughout the whole process, and just sprint with all your strength in the last 100 meters or so.

The third is to pay attention to the rhythm of breathing and take deep and rhythmic breaths.

Let’s focus on the preparation activities before the game and the things to pay attention to during the game. It is very, very important to prepare well during the competition, but most candidates often ignore this point.

Preparation activities like this:

Start thirty minutes before the competition, jog 1000-1500 meters first;

Then do a few exercises and leg presses , move the joints;

Do another 3-5 30-50 meter acceleration runs;

At this time, you should feel that the whole body is sweating. Remember to Pay attention to keeping warm, don't take off your clothes first,

then sit down and rest five minutes before the game;

After getting on the track, jump a few times in place and take a few deep breaths.

Just try to maintain a constant speed throughout the game, and avoid rushing at the beginning. At the end of the sprint, you will sprint for about 100 meters. Pay attention to your breathing rhythm during the run. Exhale every two or three steps, inhale every two or three steps, and try to take deep breaths.

Another thing that should be noted is that you should not drink any drinks or eat chocolate before the exam. It is useless at all, and if you drink it in your mouth, your mouth will be sticky after running, which is very uncomfortable.

By doing this, you will be able to achieve your best results.

I hope my answer can be helpful to you. If you are satisfied, please accept it. Thank you.