Learn more and think twice before you act or speak.
How can I improve my 100-meter running quickly?
1. The main reasons why speed cannot be improved
*1. Irregular or incorrect technique;
2. Insufficient muscle explosive power;
3. The energy supply capacity of phosphate source is weak (the energy supply capacity of phosphate source plays the main energy supply role in short-term maximum intensity or maximum force exercise, and is closely related to speed and explosive power).
The above are the main reasons that lead to a slow start in sprinting, stiff muscles during running and sprinting, and feeling slow and weak in the legs.
2. In response to the above problems, sprint performance can be improved through the following training:
1. Technically improve the starting action and increase the starting reaction speed;
2 , accelerate running at a speed of 70% on the way to improve running skills on the way;
3. Improve the explosive power of the main motor muscles
(1) Waist and abdomen (weight-bearing sit-ups, supine side-ups) , weight-bearing arched back, etc.)
(2) Quadriceps femoris, biceps femoris and gluteus maximus of the thighs (weight-bearing full squat, half squat jump, 60-meter stride jump, frog jump, Equipment, etc.)
(3) Calf tibiofibular anterior talus muscle, soleus muscle and ankle joint (weight-bearing calf raise, 30m one-legged jump, sand one-legged jump, etc.)
4. 30m, 60m uphill/downhill sprints, 30 seconds of rest each time, and 4 minutes of rest for each group.
5. Improve the energy supply capacity of the phosphate system.
Theoretical basis:
The main way to improve explosive power is to develop the energy supply capacity of the phosphate system. The training of the phosphagen system can use special or specialized repetitive exercises with maximum force of 6 to 13 seconds. During 6 to 13 seconds of high-intensity exercise, almost all the energy supply comes from phosphagen, and a small amount of lactic acid is generated during the recovery interval.
The most important thing in this kind of training process is to master the rest interval. If the interval time is too short and the amount of phosphagen recovery is small, part of the energy during repeated exercise will be provided by glycolysis, causing the blood lactate level to rise significantly, which is detrimental to the development of explosive power. On the contrary, if the rest interval is too long, although phosphagen can be fully recovered, according to the overload principle of sports training, the training density is not enough to deplete phosphagen, which is not conducive to improving the energy supply capacity of the phosphagen system, and thus it is not possible. Helps improve explosive power. The interval time should be determined based on the half-time response of CP recovery. Since the half-time response of CP recovery is about 20 to 30 seconds, the optimal rest interval should be about 30 seconds. As your training level increases, rest intervals can be gradually shortened.
Half-time reaction 20 to 30 seconds (referring to the time required to consume 1/2 of the substance when recovering from exercise)
Basic recovery 2 to 3 minutes
Super Volume response 4 to 5 minutes
3. To develop explosive power training, interval training at maximum speed (strength) is often used.
Based on the principles of sports biochemistry, anaerobic-low lactic acid training methods are mainly used in training to develop explosive power. The principles are:
(1) Maximum speed or maximum strength exercises, the exercise intensity reaches the maximum, and the time lasts within 13 seconds;
(2) The rest interval of each exercise is not high At 30 seconds, the rest interval can be selected from 30 to 60 seconds according to the athlete’s training level.
(3) After group exercises, the rest interval between groups should not be shorter than 2 to 3 minutes, usually 4 to 5 minutes.
4. When using equipment for explosive training, it is aimed at improving the explosive force of a certain muscle group. The following principles should be mastered:
(1) Carry out short-term, fast weight-bearing training. In the first group, do 20 times at the fastest speed with a weight of 60-70 that you can bear. In the following five groups of exercises, the weight increases and the number decreases. The interval time between groups has basically returned to the standard;
(2) After getting rid of the equipment and over-recovering, perform 13-6 seconds of absolute speed training without equipment (such as raising your legs quickly, etc.). As time decreases, the intervals will be shortened accordingly.
How can I improve my English listening skills?
Here we have summarized good ways for children to learn English, which may be helpful to you
360-degree English environment
In China, we learn Chinese from From morning to bed, it is a pure Chinese environment. In fact, even if I study abroad, it is a pure English environment during class time. After class, if I don't deliberately look for an English environment, I will return to the Chinese atmosphere. This shows that we can deliberately create this kind of pure English environment for children:
1. Children can hear English stories as soon as they get up;
2. Children want to read them Cartoons are available, and the original cartoons in pure English will be provided immediately;
3. When the child sits in the car, the car MP3 player will start English stories and songs;
4. Reading time Here it is, the original English picture book;
5. Before the child goes to bed, the original English begins;
These original English stories and cartoons can be found in Ph.D. Download the Dan Children's English Forum on how to improve your IQ.
Increase your knowledge reserve...read more good books. Learn useful knowledge.
What kind of exercise can improve physical strength?
Girls go dancing and boys go swimming. How can I increase my QQ value?
The best thing is to buy a better number. ． But now they are generally very expensive. ．
Open some business. It does not increase the value of your QQ.
Unless you win prizes in some activities organized by QQ. ． Increase visibility. ． pps Divine Comedy How to improve the character's physical strength
1 After reaching a certain level, a practice temple will appear. Enter it and you can increase it by up to 60 points a day.
2. Complete the task, and the task reward will be something called a stamina potion. It depends on the opportunity.
3. Stop playing, go offline, and wait until 5 o'clock tomorrow to get stamina automatically. Add 100 blood points
There is absolutely no other way. By the way, I also howl in Divine Comedy, wave my sleeves and be proud... Level 20, a rookie, playing the game for the first time... ·····00I am a girl, don’t get me wrong··················· How can we improve our studies quickly?
Check your own shortcomings and then make up for them. Don’t be too hasty and take your time. There is no way to rush. How can I improve my grades quickly?
Learning methods are very important. This is my experience of tutoring for 2 years