Your child will take the high school entrance exam next year. Are you worried that you won’t get full marks if you don’t like sports? The most frightening sports for children in the high school entrance examination is the 1,000-meter (800-meter for girls) run. Huoshanjun has comp

Your child will take the high school entrance examination next year. Are you worried that you won’t get full marks if you don’t like to exercise? The most frightening sports for children in the high school entrance examination is the 1,000-meter (800-meter for girls) run. Huoshanjun has compiled 3 running practice techniques, allowing you to turn into a sports coach and easily help your children get full marks.

We all know that the allocation ratio of physical education teachers in middle schools is relatively low, and it is impossible to provide one-on-one guidance to children. As parents of candidates, it is necessary to master some basic knowledge of sports. 1000 meters or 800 meters belong to the range of middle-distance running. The 3,000-meter long-distance run tests endurance, and the 100-meter sprint tests explosive power. The 1,000-meter run requires both the endurance of long-distance running and the explosive power of sprinting, which places high demands on physical fitness. If your child doesn't usually like to do sports, you can use the summer vacation as an opportunity to guide your child to start first for 30 minutes a day and easily get full marks.

We know that physical fitness can be divided into strength, endurance, explosiveness, flexibility, and agility. Running mainly tests strength, endurance and explosive power. Today we will introduce how to practice from these three aspects.

The first step: practice strength . Running must have a certain strength foundation. Most children will change their color when they hear "Run" when they are in school. Children usually exercise less and their muscles are less stimulated. If the school organizes running exercises, children will usually have leg pain for several days. This is a sign of insufficient strength. When running for the high school entrance examination, insufficient strength will cause you to be unable to move your legs and you will always run in small steps. Physical fitness and strength are king. If we want to help our children, we must start by improving their leg strength. During the 1000-meter or 800-meter run, the thighs, back of the calves, and soles of the feet are mainly used.

• Thigh muscle group. The thigh is mainly responsible for lifting the leg forward. Each time you raise your leg 1 centimeter higher, your calf can move forward 3 centimeters more. If you add up, you can move ten seconds faster. Squats are a great exercise for the front thighs. We can divide the training into 4 weeks: In the first week, do 20 squats each time and 3 groups every day. Then, add 5 reps to each set each week. From the 3rd week onwards, do 4-5 sets every day. This can well stimulate the front thigh muscles.

Pay attention to the squatting movement. Both hands should be stretched forward to maintain body balance. When squatting, the knees should slightly exceed the toes and do not collapse the waist, so as to protect the knees and spine.

After exercise, to stretch, we can use the following actions to stretch. When stretching, keep the legs feeling stretched for 10-20 seconds, and stretch 3 groups each time.

• posterior calf muscle group. We can practice by heel raise , and pay attention to let the child hold the highest point for 1 second, so as to stimulate the posterior calf muscles well. Just practice this action 50 times a day.

After training, you can stretch through the following actions:

The second step: practice endurance. To run 1,000 meters well and develop endurance, we can't just run 1,000 meters. We can improve children's endurance by running 2000 meters. In the 1,000-meter assessment, children need to finish in about 3 minutes and 40 minutes. If you can find a 400-meter standard track, then when practicing the 2,000-meter run, initially ask the child to run 1 minute and 55 seconds per lap, which is relatively easy to achieve. Generally, after an endurance run, you take a day off. Every week of practice, reduce 5 seconds from the original pace until the child can practice the pace per kilometer to 3 minutes and 50 seconds to 3 minutes and 55 seconds. At this time, the child's endurance is basically enough when facing the 1000-meter run. .

After each exercise, pay attention to relaxation so that you can recover faster. The following methods can be used to relax the main power-generating muscles of running:

In addition to stretching, you also need to massage the back of the child's legs. Let the child lie down and hammer the legs for 10 minutes, which is basically enough.

Of course, if the child's foundation is particularly poor, the endurance run can also be completed in 2-3 times until he can complete the 2,000-meter run in one go. If you can't find a standard 400-meter track, training can also be completed through the running app on your phone.

The third trick: practice to break out . Explosive power is the key to running the 1,000 meters. Requires dedicated practice.You can let your children run "100 meters-200 meters-400 meters-200 meters-100 meters" sprint, that is, run 100 meters for the first time with an interval of 1 minute, run 200 meters for the second time, and so on. When running, pay attention to monitoring your child's heart rate . After running, the heartbeat should reach more than 150 beats per minute, and before starting next time, the heartbeat should drop below 123 beats per minute. In this way, you can exercise your cardiopulmonary function well.

Sprinting is quite intense, so children must warm up well. For example, first jog for three 400 meters to let the body sweat slightly, then do forward kicks:

, and then do small alternating jumps in place:

. This can ensure that the viscosity of the child's leg muscles is reduced and the ductility is relatively sufficient. It would be more reasonable to train again at this time.

After exercise, the relaxation movements are basically the same as when practicing endurance running. However, because explosive exercises will accumulate a lot of lactic acid, we need to use foam roller to deeply relax:

If there is no foam roller, find a larger water pipe and wrap it Sheets can also be substituted. Just roll slowly back and forth while relaxing.

The above is about improving your 1,000-meter running performance. Have you learned it? In the following courses, we will provide you with free training plans, running posture and strength and other aspects of knowledge. We look forward to your attention. Only by forming a system can you practice correctly, and pay attention to the collection to avoid getting lost!

(pictures from the Internet, deleted)