Satisfied, please adopt.
Whoever has the means to win the first place in the 2000-meter long-distance race wants to get good grades. The first is of course talent.
But not everyone has a gift.
But people without talent can use methods.
I am good at middle and long distance running. Give you my experience:
1. Warm up before the game, adjust joints and mentality: I am the best, the first is mine. Believe in yourself.
At the starting line, take a deep breath and don't look at your stronger opponent. Just think you are the best.
It's important to start: others had better start first. Be sure to open your elbow at the beginning, or others will crush you. This will keep some people behind you.
In this way, you will have an advantage in starting and your self-confidence will be established.
4. Accelerate for a while after the start to ensure that you are in the front position.
5. Follow the first one and run at a constant speed. Breathe evenly and use deep breathing. The arm swings naturally and forcefully.
6. In the last 200-300 meters, strive to surpass the first, and in the last 200-200 meters, sprint with all your strength! It doesn't matter if you rush out of the finish line and fall!
7. Don't overeat before the game. Wear a pair of comfortable shoes. It is best to bring a gear or rubber nail.
In addition, it is normal to feel abdominal discomfort after running for a period of time. You can try to adjust your breathing, hold down your discomfort with your hands and run for a while. Don't lose heart when you encounter some setbacks.
Heart is the most important thing, you can't be nervous, there is no need to be nervous. I feel normal. No big deal. Treating it with a normal heart will often get twice the result with half the effort.
I wish you success! Ps: Please accept my suggestion. I can't guarantee that you will get the first place, but you will get the best. I didn't find it online, it was my own experience. thank you
Is there any skill to win the first prize in the ancient poetry knowledge contest? There is an urgent need for individuals to feel that a story is first accumulated, and on this basis, a good foundation can be established.
Skills: 1. Pay attention to the classification of China's ancient poems, which can be divided into three categories: classical poems, regular poems and quatrains.
Pay attention to emotional themes
3. Pay attention to the techniques used in ancient poetry, such as metaphor, personification and quotation.
4. Pay attention to the background and personality characteristics of the authors of ancient poems to guess the ancient poems you don't understand.
What are the exercise methods and skills for running 1000 meters? One kilometer running belongs to middle and long distance running, which requires two qualities: one is general endurance quality; The second is speed endurance. The former can be improved through long-distance (three to five thousand meters) uniform running, variable-speed running, cross-country running, jogging and other exercises. The latter needs short-distance (200-600 meters) repeated running and intermittent running to improve.
When running intermittently, pay attention to the rest time between various distance runs, generally not more than 2 minutes, and the training times are 4-6 times.
In addition, you should also pay attention to the following skills when running a kilometer:
First, we must make full preparations before the game, which can slow down and postpone the arrival of the "pole" and help to play a better level;
Second, pay attention to breathing methods during practice and competition, and take a deep breath rhythmically, that is, exhale every two or three steps and inhale every two or three steps;
The third is to pay attention to the distribution of physical strength and avoid rushing headlong into it from the beginning. Generally, you can take the tactic of running at a constant speed all the way, and finally sprint to about 100 meters.
Do you have anything to say about dreaming of winning the first game? Interpretation of dreams: indicates that you will make good friends recently, and you are lucky to make friends [music suitable for listening to before going to bed]: Lolita
[How to improve the quality of sleep]: Don't eat spicy and greasy food at night, because these foods will also affect sleep.
Running: Men dream of running and their careers will be successful. When a woman dreams of running, the housework will be arranged in order. Businessmen dream of running and making big money. The patient dreamed of running and recovered quickly. Dreaming that prisoners who escape will be dealt with again. Tourists dream of running, and accidents will happen on the road. If you dream of running a race, you will be unlucky and your career will fail. Dream of running with his wife, husband and wife love each other, dream of running on the grassland, will be strong. Dreaming of an obstacle course is a bad omen, and you will encounter many obstacles in your work. Dream of running on the stone road, the body will get worse and worse. If you dream of running on the sand road, you will be charged with a criminal offence. Dreaming of running on the stone floor, the enemy will chase after him in an attempt to defeat himself.
In the sixth grade, I ran 800 meters. How did I get the first place? Think of it as a dog biting you in the back.
What are the skills of 1000m running? I recommend this simple method to you: (400-meter track practice) 1 get up and run in the morning. Don't run too fast. Be sure to run five laps in the morning (psychotherapy). Because you always feel tired after running two laps, you can run two laps first, jog one lap (you can walk close, but you must feel like running psychologically), and then run the last two laps. When running, you think there are four laps left. This psychotherapy is very effective. With the experience of running 5 laps, running 2.3 laps is different (what is 2.3 laps after running 5 laps? ) 2 Practice hard, run three laps (1200m) or two and a half laps (1000) at rest, and the rest time should not exceed one minute. Reward method: Remember to give yourself a reward (at least a psychological reward) after running five laps, such as eating something delicious or a psychological reward, so that I can be with my sweetheart after running five laps and go wherever I want. ) 4 Excessive running psychotherapy: What should I do if I want to run one more lap every time? Every time the reward is higher than the previous one (for example, you can eat delicious food after running for 3 laps, and you can overcome a great difficulty after running for 4 laps, such as learning English, and you will have great willpower after running for 5 laps). You can go wherever you want, and you can be with your sweetheart after running 2400 meters. You can have everything you want after running 7.5 laps and 3000m meters. Don't be ashamed to give yourself such psychological hints. If you overcome the psychological barrier, you are really close to success. Calculate your running distance, I believe you can run more than 3000m (hehe)! Finally, remember not to pursue speed from the beginning. The purpose is to get rid of the fear in my heart and speed up slowly. Here are some specific methods. How to correctly master the breathing method in long-distance running is an important part of practicing long-distance running, and it is also the key to mastering the running rhythm of long-distance running, preserving physical strength and improving performance. First, the middle-distance running teaching students breathing problems 1. Hold your breath consciously, and then gasp. In the teaching of middle and long-distance running, I found that some students are often unconsciously nervous when they are just practicing, which leads to poor breathing and tense chest muscles. The heart, lungs and other organs in the chest are compressed, forming breathlessness, and then panting for running. From a physiological point of view, holding your breath will increase the internal pressure in the chest, hinder the venous blood return and reduce the cardiac output. Moreover, holding one's breath and taking a deep breath can keep the muscles tense, which limits the exchange between tissues. Especially in the case of insufficient oxygen metabolism, it further aggravates the hypoxia of tissues, and the concentration of lactic acid in muscles rises rapidly, leading to premature fatigue and affecting the training effect. In addition, because students begin to practice, it is easy to affect the norms of body movements, the consistency of movements and the speed of running. 2. Poor footwork and breathing rhythm. In the teaching process, most students don't coordinate their breathing and footsteps in the running process, and their movements are uncoordinated in practice. After a training class, it looks very difficult. There are generally two ways to breathe when running: one step at a time and two steps at a time. This action involves whether the rhythm between breathing and footsteps is consistent. Some students are not skilled enough for beginners and have a poor sense of rhythm. In addition, they breathe in quickly and move slowly when running, which leads to inconsistent steps and breathing, and finally leads to panting and loss of rhythm when running. Second, the teaching method of coordination of breathing and footwork in middle and long distance running teaching 1, simply coordinating early teaching. At the beginning of practicing middle and long distance running, consciously teach students breathing methods and some auxiliary methods of practicing breathing, such as vital capacity exercises. And transition to the coordination with arm swing, ask students to swing their arms once or twice to do a breathing coordination. In teaching, we should pay attention not to swing the arm too fast at first. If you practice repeatedly, the coordination of breathing and arms will gradually coordinate. This stage is the basis of practicing middle and long distance running. Therefore, teachers should be careful and clear about the essentials of breathing at this stage, and always pay attention to observation, reminder and correction. Then, students can practice in short distances and short steps, so that students can experience it themselves. Teachers can guide from the side, deepen students' feelings about running rhythm through repeated reinforcement, and lay a solid foundation for middle and long-distance running teaching. 2. Emphasize the essence of breathing in the initial training. Entering the primary stage of middle and long-distance running practice, we should highlight the essence of breathing. Because at the beginning of practice, because students are not skilled, they care too much about the coordination of breathing and footwork, and breathing is too artificial, which leads to stiff movements. Instead, the body is uncoordinated, breathing is unnatural, and it is difficult to get up and down. At this time, there is no close cooperation between breathing and footsteps or the breathing is soft and slender. Therefore, it will play a better role to emphasize students' natural breathing and relaxation when they are just practicing, and then emphasize the coordination with footsteps on this basis. 3. In the proficiency stage, we should emphasize consciousness and the teaching of breathing and footwork. When students gradually establish a complete and correct technical concept, they also meet the technical requirements of middle and long distance running, that is, standardized movements, gentle coordination of breathing and footwork. At this time, it is necessary to emphasize the consciousness of breathing, closely highlight the teaching of breathing and footwork, and achieve the realm of "winning without tricks" in martial arts novels. At this stage, students' running posture is relaxed and natural, and their breathing is smooth, and the test scores of middle and long distance running have also improved by leaps and bounds. Moreover, the time of "pole" is getting shorter and shorter, and the reaction of "pole" is getting smaller and smaller. It should be said that the improvement of middle and long distance running performance is achieved by constantly overcoming the "pole", which shows that the quality of breathing rhythm plays a vital role in the quality of middle and long distance running performance. In short, the improvement of middle and long distance running performance is undoubtedly the key to the close cooperation between breathing and footwork, but it must be combined with other means, including scientific training means and methods, in order to achieve good results. First, emphasize the teaching elements of middle and long distance running. The main purpose of warm-up activities is to raise body temperature, enhance the function of blood circulation system, and ensure the need and utilization of energy in the basic part of physical education class exercise. In addition, it also increases the ductility of muscles, tendons and connective tissues, increases the effective range of motion of joints and reduces sports injuries. When arranging the content of warm-up activities, we should consider the following points: First, take walking or jogging as the main task, and combine walking and jogging with various sports games to gradually raise the body temperature. Second, you can do some unarmed exercises alternately after jogging. The range of flexibility exercise should be gradually increased, and the activities of ankle joints and toe joints should be strengthened, and the activities of hind legs and Achilles tendon muscles should be strengthened. Third, we should consider factors such as season, climate and the length of class hours. It usually takes about 20 minutes. The time for a single session in physical education class is short, so there is not enough time to prepare for the activities. When doing basic exercises, the intensity should be gradually improved. Second, master the correct breathing method With the improvement of running speed and insufficient oxygen supply, it is necessary to consciously control the frequency and depth of breathing, and adopt different breathing rhythms according to running speed and the function of cardiopulmonary system, namely four-step breathing cycle, three-step breathing cycle and two-step breathing cycle. When learning the correct breathing rhythm, students can be required to have a certain running speed, and the depth of breathing should be appropriate, that is, neither too shallow nor too deep. In recent years, a Russian coach has discovered a new breathing method for middle and long distance running. This method is based on inhaling air in stages, which can fully absorb the oxygen in the air, prolong the retention time of oxygen in the body, and at the same time fully discharge the carbon dioxide produced in the body. The method of segmented breathing is: one inhalation is divided into four consecutive inhalations and one normal exhalation to form a breathing cycle, and breathing is adapted to the number of steps. The first step is to cooperate with the first two inhalations, the second step is to cooperate with the last two inhalations, and the third step is to cooperate with the normal exhalation. This breathing method can be directly used in running practice and can be mastered soon. Third, in addition to improving and correcting students' unreasonable body posture and running movements, running technology teaching should also pay attention to the following two aspects. First of all, in the process of learning and improving running skills, students should master the economy of running. The economy of running is the main symbol of the technical quality of endurance events. The economy of running usually shows that the running action is naturally relaxed, and the muscles of the body and viscera are coordinated with the sports system. In practice, you can use alternating exertion and relaxation, as well as running at various distances and speeds. Try to control running movements in practice, improve running control ability, and gradually improve running distance and speed on the basis of obtaining good strength stereotypes. Second, according to students' physical characteristics, choose a reasonable step size and step frequency. Some people abroad have studied the relationship between pace frequency and oxygen consumption at a certain running speed, and found that when people run at free pace frequency, the oxygen consumption is the smallest. Teachers can divide students into different groups according to their characteristics, flexibly guide them to choose a running method suitable for their personal characteristics in the comparison of their super-stride and low-stride, or choose students who run better to lead them, so as to prevent students from blindly following and imitating other people's running methods. Fourth, prevent the occurrence of sports injuries In order to prevent the occurrence of sports injuries, we should pay attention to the following points in teaching: First, when the weather is cold or the venue is hard, we should make full preparations, especially paying attention to the activities of knees, ankles and toes, calves and feet. In addition, students with poor flexibility of feet should strengthen local practice. Second, students are required to wear softer and thicker rubber shoes, and the soles should fit their feet. Thirdly, due to the great force used when running, the reaction of the ground directly acts on the joints and muscles of the feet and calves, and the joints, ligaments and muscles in these parts are weak, which is easy to cause local fatigue and injury. Beginners should not run too fast at the beginning of practice, run a suitable distance, relax their feet as gently as possible, and properly strengthen strength exercises in these parts. Fourthly, according to the structural characteristics of feet, the requirements of exercise are put forward respectively. Generally divided into flat feet, normal feet and high arch feet. Among them, flat feet have poor elasticity and poor cushioning when they land, which is easy to cause fatigue. In addition, some students are splayed feet, because there is a deviation between the direction of foot landing and the direction of running, which is easy to cause injuries.
Running is a long-term activity, and only the correct posture can make you run fast and efficiently without getting hurt easily. One of the keys to burning fat is running at an intensity close to your anaerobic limit (anaerobic threshold). The correct posture can enable you to reach this intensity without wasting extra energy. Forward is the most important part of running posture. In order to ensure that the forward strength can prevent the deformation of exercise after fatigue, Dr. Yasis suggests strength and stretching exercises. The stretching exercise of runners should be "dynamic stretching", not ordinary static stretching, because running itself is dynamic. Several stretching exercises introduced in this paper can be carried out after warm-up or practice. The essentials of running head and shoulders-keep the head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest. Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration. 2. The essentials of arm and hand running-the swing arm should move back and forth with the shoulder as the axis, and the left and right movement range should not exceed the center line of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. Strength stretching-elbow lifting and swing arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher. 3, trunk and hip running action essentials-keep upright from the neck and abdomen, instead of leaning forward (unless accelerating or uphill) or leaning back, which is conducive to breathing, maintaining balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running. Strength stretching-lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time. 4, the essentials of waist running-keep the waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing. Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
What are the skills of running 1000m? Exhale when your left foot hits the ground, run at a medium speed and be energetic in the last lap.