Author:
fifteen Feng in Beijing Beijing Xicheng San Tan Sports School Mitsue
50-meter run is fast running representative projects, the whole is divided into starting, buildup, the way to run, sprint four parts, the main measure of personal reaction speed, power And the ability to learn technical movements. If you want to improve your ability to run fast, you need to gradually improve your running skills through various targeted exercises to increase your specific strength under the premise of having the corresponding strength foundation.
According to the different characteristics of each stage of fast running and the limitations of home practice, let me briefly introduce to you what specific practice is suitable for home.
01
50-meter running outdoor training
1. Long lunge walking during marching: has a certain effect on the development of stride length;
2. High-speed rhythm exercise: develops the ability of nerves to quickly control muscles, and has obvious effects on improving stride frequency;
3.60-meter repetitive running: 90 % Above the maximum intensity, 6-8 exercises per group, the heart rate returns to 20±1 times in 10 seconds, and then start the next exercise. Development speed;
4.60-meter intermittent running: 70%-80% maximum intensity, 5 exercises each group, 2 groups each time, each interval 1-2 minutes to develop speed endurance, 8-10 minutes between groups, development speed Endurance;
5. Changing direction running: improve the speed of nerve response;
6. Starting and accelerating running combined exercises: developing the ability to quickly convert the kicking force at the start into forward acceleration;
7. Arm swing exercises;
and above special training are all aimed at Outdoor scene, , but the space at home is extremely limited. , how to practice at home requires targeted teaching methods.
02
50-meter indoor training
1 Upper limb strength:
holding dumbbells and swinging arms (you can also hold a bottle of mineral water in each hand) 30 times*3 groups; push-ups 20 times*2-3 groups
2 back abdominal muscle strength:
supine Sit 20 times*3 groups; fast folding exercises on the mat (supine air bike) 30 times*3 groups
3 Lower limb strength:
half (deep) squat jump 20 times*3 groups
4 comprehensive exercises (choose two each time to complete):
support the wall to support the high leg, 30 times * 3 groups;
fast on the spot half-high leg raise 10 seconds * 6 groups
fast lunges 10 seconds * 6 groups
5 cardiorespiratory endurance, ankle support strength:
skipping rope, 1 Minutes*3 groups; the five trainings above
, in addition to the three-stage skills of starting, running and sprinting, can basically simulate 7 outdoor special trainings. It is a good indoor auxiliary exercise, especially suitable for students to practice at home.
Among them, is an auxiliary exercise that is often used to improve the forward swing ability of running technology. It can enhance leg strength, increase thigh lift range, stride length and stride frequency, solve the problem of hip delivery, increase body forwardness, and improve reaction speed; on the one hand, it can train the ability to kick the ground, and on the other hand, it trains the ability to lift the legs. It can also train the coordination and transformation of the legs.
movement requirements: waist upright, legs raised, knees relaxed, feet hooked, exerting force.
Warm reminder: Before each practice, be sure to prepare carefully and fully warm up. During the practice, always pay attention to the safety of the practice venue and take precautions.
03
AI technology helps students practice
at home to improve their 50-meter running skills, usually arrange corresponding home sports homework for practice. In order to ensure the quality of students' home exercises, you can use the "sports homework check-in" applet for sports homework management. In this small program
, there are projects for 50-meter running exercises, such as rope skipping, sit-ups, and leg lifting. There are instructional videos for each sport, and there are picture-in-pictures during use. Students can imitate while practicing.
04
Efficiently manage sports work
In addition to the above functions, other physical test items are also covered. Basically meet the management needs of physical education teachers for home physical education. Among them, the class punch-in function is very easy to use for teachers. As long as the invitation card of the mini program is sent to the class group, parents and students can automatically enter by clicking. Students use the small program to practice, and the teacher can see the completion of the homework in the small program in real time, which is very convenient.
Multi-version of the
05
mini program is online
Considering that the school class management is mainly based on WeChat, QQ, corporate WeChat or DingTalk, we are intensively developing other versions of mini programs while we are intensively developing physical test projects. All physical test items of
WeChat version have been launched; all physical test items of
QQ version have been launched;
enterprise WeChat version will be launched in mid-January;
nail version is under development and evaluation; at that time, it will meet the needs of teachers in different environments.
THE END
sports homework check-in applet
no download, no registration
no certification, completely free
WeChat management class teacher
