1. Basic sprint training training

1, Spinal strength (analyzing the functional disorders of the body)

2, Model mode training: physical posture, legs and knee -knee stretching movements (hip opening), arm movement (the shoulder joints must be flexible, the more the arm swinging amplitude, and the larger the amplitude of the lower limb movement)

3, Training in large core areas (the principles of pelvis, thorax, hip joints and the entire spine, cylinder principle)

4, Power Training (General PowerSpecial force)

2. Training method training method

1, Frog jump: Be careful to jump continuously without staying in the middle.Try to jump as far as possible, but don't rush to achieve success. Generally30arrive50About rice, enhance the practice of thighs and basic forces.

2, Jumping steps or stairs: You can jump with one foot, feet, and jump continuously. It is best to wear a leg protection when jumping. Be careful to scratch your calf (enhance the explosiveness of the thighs and the speed of the calf).

3Steak: The spare time can use this simple movement to enhance the toughness and strength of the ankle joint.

4, Live high -lifting and high legs: Find a barbell or other load -bearing things (you can buy a secondary sandbag to tie your legs, the weight is suitable for you), quickly high -lifting, increase the comprehensive ability of the thighs.

5, run back: Find the wall or double bar, hold your hands, your body and the ground become45--60At the angle, quickly exchange your legs. Pay attention to the support of the legs and move your legs as much as possible.

6Running: run with leg tied sandbags.Garway Running: one time Running600rice or800rice.The straight road is at full speed, jogging or walking.

3. How to carry out sprint training plans

1When Running at the beginning, it is not easy to train too much. It takes a step -by -step, the strength is restored, and the muscle adaptation training stage takes about a week.

2Before exercise, you must take jogging warm -up to prevent exercise from injury.Cross -legged steps should be quickly and improve the muscle strength of the calves (this is the key to Running fast). It is done in five groups daily.

3, Highly lift your legs and send cross -exercise exercises. The steps must be large, increase the amplitude of the swing, the Running posture must be standard, and the spring rope is pulled forward to improve the waist and abdomen power.

4After 20 meters of frog jet, accelerate the Running, increase muscle explosive power, chase between athletes, and improve training fun.I believe that these methods will adhere to one month, and your grades will make progress rapidly.

Fourth, sprint training skills

1, Starting stage

The focus of the human body should be higher and at the front of the support point, which is conducive to acceleration.

The characteristics and structure of the action are as follows

FootThe foot distance (the distance from the back of the toe to the front foot is personalized)

Ankle jointEx to the greatest extent, appointment45Spend

Knee angle90120Spend

Hip heightPest by person

Starting movement: The power of the lower limbs and the upper limbs is sufficient, and the shoulder joint muscles are developed.When the Running is accelerated, the back of the back is straight, the arm and the shoulder joint are very flexible, the angle between the legs is very large, the hip joint is fully opened, and the ankle joint is fully stretched.

2, Accelerate stage

Accelerate goals: Maintain a balanced body posture to consume less energy and achieve maximum speed as soon as possible.

Accelerated Running action characteristics:

Physical posture (leaning forward45-55Spend)

Placing legs (hip and formation90Degree, the knee joint is smaller than90Degree, tight ankle joint)

Arms movement (elbow joint90110Spend)

Participate muscles: hip and knee joints participating in exercise (quadriceps and gluteal muscles), ankle joint and toe strength (gastrocity muscle and anterior tibia)

Explosive starting training is required to produce strength through the common effects of the hip, knee, and ankle, because the rapid starting technical requires the hip and knee tissue to have great elasticity.Good hip power helps athletes to separate their legs when the knee is raised. When contacting the ground, the elastic power reduces the power of the knee and hips, while reducing the time for contact with the ground.Starting ability training can help athletes provide the maximum acceleration ability.Starting training includes starting exercises in various poses, short -distance acceleration exercises, and sprint assistance technology exercises.

3, Transitional stage

The transition to the upright body posture and maintaining the speed of the acceleration stage, the transitional stage still needs to increase the power of the ground. The speed has been accumulating.2040The speed of the rice interval has been increasing.

Objectives to be achieved: By improving the movement economy of Running, reducing the rotation movement of the body during the Running process (the feet kick back and outside the outside, swing back and outer sides of the abdomen), maximize the rapid Telescope of muscle and nerves.The reaction ability makes the body reach the maximum speed.

4The absolute speed stage

The body leaning forward is not to run faster, but to maintain speed.The acceleration stage emphasizes the kicking action, and the maximum speed stage emphasizes"Cutting on the ground" action

Physical posture: Keep your body upright posture (shoulder to your hip, your hip to ankle is out of the ankle)

5. precautions for sprint training

1Do a good job of preparing activities before exercise.Track and field movement can easily cause muscle, joints, and ligament damage, especially the chance of injury to the lower limbs.The only way to prevent is preparation activities before the game.The more fully the preparation activities, the less easily injured.On the basis of jogging, the shoulder joint, elbow joint, back waist muscles, legs, knee, ankle joints and other parts are activated to strengthen the strength of muscle and ligaments, improve the sensitivity and coordination of the body, and prevent injuries.Essence

2, Before exercise or game, students should pay attention to maintaining good sleep and physical savings. Before the game, they should control too much diet and drinking water, let alone drink.

3After exercise or competition, you should do a good job of relaxing activities to restore physical and muscle strength as soon as possible.The method is to relax and beat each part of the body, massage each other, and massage each other.

4When the whole body is hot, take off the coat. After Running, you should put on the coat immediately to prevent the wind from the wind.The shoes and socks worn during long -distance Running should be soft and feet.

6. Relax after sprint training

1Relax of muscle groups on the back of the calf

The calf rear muscle group (than the fisheyle muscle, the gastrocnemiosus) relaxes, the foam shaft is placed on the calf13The position of Zusanli, the hand can45You can also support it ahead.Get rolled to the position of the knee nest and came back to the top side of the ankle.

2, Relax of muscle groups on the back of the thigh

From the top of the knee, the four -headed muscle of the stock, rolling to the lower edge of the buttocks.Adjusting the position of the support hand can increase the amplitude.Note all the power to add to the leg you relaxed.

3, Relaxation of the tibia of the calf

Kneel on the foam axis and roll to the upper side of the ankle joint. Note that it is easy to put the strength on the tibia.

4, Relax of the quadriceps of thigh stock

Because the load required for the quadriceps of the thigh stock is very heavy, everyone knows that it is such a large muscle group on the upper side of the knee, so in the process of Running, especially in the process of Running the mountain, the quadriceps muscle must be done.Many, let's take a look at a lot of excellent runners. The volume and volume and lines of thigh stocks are very large.

5, Relax

The iliac tibial beam is the deep fascia around the thighStidal part of the outer side of the wide fascia.The outer edge of the iconic part,,It is divided into two layers,,Wrap wide fascia tension,,And closely combined with it should not be separatedThen, thenThe vertical fiber in the lower part is significantly thickened and flat -shaped,,The rear reed of the gluteal muscle tendon continuesThen, thenThe lower end of the tibial tibia is attached to the outer tibia, fibula head and knee capsule.Clinically, the iliac tibial beam is often used as a repair and reconstruction material for the repairs and reconstruction of the body wall defect, weak parts or knee cross -ligament damage.

6Relax of upper and lower back

If you are uncomfortable on the top, the lower back feels uncomfortable, for example, many people have the posture of pot and waist when they are Running. After a long distance, the whole shoulder is unwell, or many Desks work more.The neck and spine are helpful.

Why is Adidas coconut shoes so expensive

Adidas and American rapper Kanye West (Lord) The Yeezy series walking shoes launched in cooperation mainly follow the high -end route, and then celebrities wear hundreds of effects. In addition, its expensive selling is a way of hunger marketing.

In August 2015, the first generation of coconut shoes was launched, and the official website price was 1899 yuan. It can only be booked on the official website. After the success, it is only available in Beijing and Shanghai. Because it is a limited edition, the cheapest on the market is also 6000-8000 yuan.

In October 2016, the second -generation coconut shoes were released. At present, 5 batches of different colors have been released. It is said that the white zebra color scheme has a global limit of about 2,000 doubles. From the offer price of 1899 yuan to about 13,000 yuan.The market price of black and white coconut shoes has also slowly risen to about 5,000 yuan.

The influence and "limited edition" of the coconut series itself also have the operating ability and propaganda of Adidas itself to make the price of this series of shoes remained high.Disaster.

A group of so -called opinion leaders desperately tell you that this is good -looking, this is the trend, and then 1000 pairs of shoes have 10W people want. At this time, it is not important whether it looks good or not.So it is so expensive.

Of course, Yeezy can be grabbed back like this, and it is inseparable from its own design. The integrated Primeknit upper, plus Adi's patented technology technology Boost, Boost's cushioning, a strong sense of rebound makes it comfortable to be comfortableVery outstanding.The design of the shoe type is also very special, and the feet of the feet are also very comfortable.

Where can I buy coconut shoes of Adidas

Foreign store

Compared with domestic, it is more likely to buy adidas coconuts abroad, because this shoe is not made by China, and the number of sale in China is very limited.If relatives and friends are abroad, people may wish to pay attention to Adidas' official website dynamics, it will announce the release time of adidas coconuts from time to time. After confirming the time, you can ask relatives and friends to queue up one day early.

Official app

By reservation in the official app.The reservation requires GPS for compulsory positioning to register, then make an appointment for the shoe code, and then start to grab it.Adidas's mechanism is that if you enter the shoe code, you will recommend the closest number of yards.After the appointment is confirmed, it will be randomly distributed to pick up the goods. The pick -up is the QR code in the shop clerk scanning the APP, and then corresponding to the ID card confirmation, the money can get the purchased goods.

Adidas shoe clothing recommendation & gt; & gt;

How to clean the Jordan basketball shoes

Prepare the following items:

Clear water, pot, laundry powder, soap, shoe brush, toothbrush, triangular clothing rack.

cleaning steps:

1. Wet shoes

Throw the Jordan basketball shoes into the basin. Put 2/3 of the water in the basin. The washing temperature must not be higher than 45 degrees Celsius, so that the shoes are soaked by water. You can add some laundry powder to the shoes on the general mesh.

Note: Do not let the shoes soak in the water. You ca nt throw it in the basin and do nt care about the dirty clothes. After half a day, come to wash it. In this way, your Jordan basketball shoes are easy to open.

2. shoes -washing sole

This is easy. Use a shoe to brush the soap and then brush the L basketball shoes soles. What small stones can be picked by toothpicks in the gums of the soles.

3. The upper and shoes

Use waste toothbrushes, but not old hair rolled up. In fact, you can also buy a new toothbrush with a soft toothbrush with more than 3 yuan for special shoe washing brushes.It is good to be a professional track and field shoes, but if the running shoes are usually hurt, it will hurt the mesh.Use a toothbrush to brush a little soap, and then brush the mesh, which can be brushed inside. By the way, be sure to remove the shoelaces before washing the shoes. Jordan basketball shoelaces can be rubbed with soap.Brush the tongue.

4. Repeated cleaning

Repeat 1,2 times to clean the shoes. Dirty water is poured into clean water, soak the shoes in water without brushing the soap with a toothbrush to wash the shoes.For the leather surface, it can only be brushed with water, and no cleaner can be added. Otherwise, the leather will be yellow and cracking, and it will not be exposed to organic reagents and oil solutions.

5. Drop water

It is not for you to put it in the washing machine. You can squeeze out some water with water in the water in the place where there are more sponges.Then grab the middle soles of the middle, the heel direction should be in front. The toe faces behind, and starts to roll up your arm a few times before and after. The more you throw it, the better the shoes.

6. dry

You can wear a few holes in a shoelace, and then tie it to the triangular clothes rack. While Hanging a shoe, you can hang on the place where you hang your clothes and dry it.The leather shoes are best supported by paper or shoe in the shoe to avoid severe deformation.

[Jordan basketball shoes recommendation & gt; & gt;]

The role of exercise knee pads is vigilant. Several kinds of sports are easy to "accidentally hurt" knees

The role of sports knee pads

The knee joint is the center of the upper and lower leg bones. There are half -moon boards on both ends, and there is a Bone in the back. The Bone is stretched by two muscles. It is very casual before the legs of the legs are suspended.The influence is not violently activated, so the Bone can move in a small category in ordinary categories in the knee.Because the mountaineering activity puts too much pressure on the knee, coupled with the violent activities in the mountaineering, it is very casual to separate the Bone to separate the original parts, causing the disease of the knee joint.With the knee pads, the Bone can flow in an absolute fluctuation position to ensure that it is not damaged casually.The above is the mild measure of the knee pads when the knee joint is not injured. After the knee joint is injured, the use of severe braking knee pads can reduce the bending of the knee, keep from the thighs to the calf on a straight line to reduce the knee joint.Bending, so that the knee joint no longer aggravate the condition.

The fragile knee is the most vulnerable to injury

Human knee joints are a large load -bearing joint with a large range of activity, and they almost carry the weight of the whole body.Only the moment we lie down, the knee is easy.In addition, it is under pressure every moment.When standing and walking, the weight of the knee is 1 to 2 times the weight, 3 to 4 times when going upstairs, 4 times when Running, 6 times when playing, and 8 times when squatting and Kneeling.

The knee is also the most often injured joint of sportsmen.According to a report from the American Association of sports medicine, about 3 million people in the United States strain, contounded or sprained their knees each year, and about half of them were caused by sports.The report also pointed out that those who participate in tennis, football and Ski sports are the most vulnerable to their knees.When playing tennis, it is necessary to suddenly twist, stop and start, especially the serve. The quadriceps in the knee need to be pushed up strongly, so it is easy to cause knee damage.tennis player Nadal's knees have always been plagued by tenditis. Medical experts believe that this is related to high -intensity training and competition in the hard ground field.

Running jumping and injured knee knee pads

When Running, jumping, and voting, you should pay special attention to protecting your knees.Especially people over 40 or 50 years old have a decrease in balance, and their muscle strength is not strong. The more severe exercise such as Running, jumping, and casting requires a lot of knee movements, such as turning jumps in basketball, jumping in urgency, and not a little bit.Be careful and may be injured.Light causes injuries to the ligament directly above the knee and the outer tibial tibial bundle. This is a knee trauma. It can gradually recover through rest and applied anti -inflammatory drugs; severe may cause tears and half -moon plate damage to the front and rear ligaments. This must be necessary.Go to the Hospital for treatment and it is difficult to recover.

Although some exercise is likely to cause knee damage, it cannot be scrapped due to choking.On the one hand, self -protection should be strengthened. For those who do not exercise frequently, they should be step by step and pay attention to strength.When performing a long period of exercise, wear the knee -nursing.On the other hand, strengthen the leg muscles through exercise.Such as swimming, bicycles or rowing, these sports are good for health and do not compress their knees.swimming has the least weight to the knee joint, and is the most ideal way to exercise the knee joint injury.In the United States, the helving in water is the most popular sport. The reason is that it greatly reduces the compression of the knee weight and reduce the chance of knee injury.

Strengthen the exercise of muscles around the knee

In addition to choosing a suitable exercise method, training to strengthen muscle strength around the knee can also prevent knee injury.Because muscle is an important support structure. The stronger the muscles, the stronger the joints, and the knee can be more stressful.In addition, increasing hip muscle strength can reduce the chance of knee injury.If the hip muscles are not developed, the body cannot be guaranteed to return to the correct position when doing action, and the knee joint is also vulnerable to injury.

Here are a few movements that exercise the muscles around the knee:

exercise the four -head muscle, the muscles in front of the thigh.Sit on the floor and straighten your knees forward; put a towel roll under the lower knee depression; tighten the knee for at least 30 seconds, and then relax.Repeat this tight and relaxing process 25 times.

Except for the tetraous muscle, do not ignore the back tendon of the back of the thigh. The muscles of these two parts maintain a balance in order to strengthen the knee.Lie lying down, touch the ground, tie heavy objects on the ankle, bend your knees, slowly lift your calves away from the ground, and then slowly drop it.Repeat the three groups in this way, and the number of times in each group is determined by individuals (also depends on the weight of heavy objects).

Lift your legs and sit down against the wall, and put a pillow at the concave at the back (sitting against the wall and sitting can make the leg muscles easily lift, and this way of leg lifting will not cause back pain).After sitting, shrink the knees as mentioned above, from 1 to 5; then lift your feet away from the ground, hang it, count from 1 to 5; then put your feet back to the ground, relax, from 1 to 5.Do three groups in this way and lift 10 times in each group.

Warm reminder: Remember to repeat each step slowly and steadily.If the exercise increases pain and discomfort, practice should be stopped.

Knee padding method

Please place it in a dry and ventilated place, and pay attention to moisture -proof.

It is not advisable to expose in the sun.

When using, please pay attention to cleaning

Forbidden to soak in water for a long time, soak the fluff surface and rub it gently. Wipe it gently with water with water.

Avoid ironing

1. Marathon shoes

The biggest feature of the marathon shoes is the soft and elastic soles of the soles. In addition, the fabric of the upper is breathable and not waterproof. In particular, the toe should be soft to protect the toes. Most of them are nylon noodles.When Running, marathon shoes are the most comfortable.

The marathon shoes are used for long -distance Running, so it is particularly light, the soles are soft, and some uppers are still hollowed out.Therefore, marathon shoes smart shoes are dedicated.

2. Jogging shoes

Jogging shoes belong to a sports shoes, which is specially suitable for jogging.The typical jogging shoes are light and soft, and the breathability performance is good. The soles can withstand repeated impacts.

3. The difference between jogging shoes and marathon shoes

Slow -run shoes are generally suitable for jogging. It is not appropriate to run too much or run faster.Marathon shoes are more professional, relatively lighter, and better, and you will follow you slowly.

There may be a lot of uses for jogging shoes, which is relatively stronger, and the cost is higher.Some people feel that wearing jogging shoes is more comfortable.

For Running, there are more marathon shoes. Basically, we often run without jogging shoes. Generally, marathon shoes are recommended.Of course, if you are not Running fast and the distance is not long (more than 6-10K), the jogging shoes are enough.

4. How to choose the right sports shoes

First of all, different sports require different shoes, so that professional shoes can play a professional protective role.

Secondly, the shock absorption function of sneakers is more important. If it is a exercise that is often Running and jump, it needs a pair of good shoes that can relieve knee pressure.

Then, the size marked by various brands is only for reference, and generally the actual size of the shoe test shoes must be premium.Some models of running shoes and shoes are small (such as strong wind marathon shoes, Dowwei's jogging shoes), some models of running shoes are thin, and some models are relatively wide. You can choose suitable shoes according to your own foot type.Essence

You must try it when you buy the shoes, and you have to wear cotton socks when you wear Running.See if it is inappropriate, uncomfortable.When choosing sneakers, comfort is very important.

There are two principles for testing shoes: one is that you cannot squeeze your feet, and the other is to fit as much as possible.Some shoes may feel a little tight when you just wear it. In fact, you will put the shoes larger after wearing it for a while, so it is just right.Otherwise, the shoes will be larger later and become too big. When Running, the feet are easy to move back and forth with the shoes, affecting your Running.

Finally, it is best to choose a big brand to choose shoes. The shoes produced by small workshops are likely to have quality problems and endanger their health.

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