跑手請入~~練短跑問題請教???
我有2-3個月時間想問下可以點樣先有效練好短跑
如有咩特定的足部訓練?上肢訓練等
因為小弟好想在中學生涯拎一次徑項的獎牌~
請各位指點一下?
thanks~~~ 短跑完全唔掂。。。不過聽人講話起跑好重要。。。 最基本当然系练兔仔跳啦！ 你可以練下上身肌肉 首先，短跑好讲求“爆发力”。你自己觉得自己在哩方面的表现如何呢？
第二，通常练短跑都是围绕“爆发力”的。
1）兔子跳是最普通的训练方式；2）双手好似举重运动员甘举起杠铃，然后一蹲一起；（要
有人做保护，以免受伤）；3）双手罗哑铃（不要太重的），然后做跑步的摆臂练习，增强摆臂的力度和强度；4）在100M跑道的一边放一个杠铃，先是从跑道的另一边向有杠铃的方向全力冲刺跑，跑到杠铃那边后，在教练的保护下举数下杠铃，然后放下杠铃再回头冲刺跑；等等
第三，就是技术部分
1）起跑的技术；2）摆臂技术；3）如何利用钉鞋发力；4）弯道中的技术（200M）；（在这里好难讲得清，最好问下教练拉）；
第四，毅力。训练一定要坚持才有效果的！
祝你成功！ [quote]Originally posted by [i]心情[/i] at 2005-12-7 22:39:
首先，短跑好讲求“爆发力”。你自己觉... [/quote]
幫助板友。。。提供資料+2 if you wanna run faster in track and field
first of alll you need to know wht event you wanna participate at
100m,200m,or 400m?
each of these events have different techniques
but wht u can do now
is start training both inside gym + outside the track.
2-3 months~
i guess you can improve a lot if you are new to Athletics
but for those who has already trained for quite a long while
i guess there are some limitations for your improvement
as the bro talked above
the 爆發力 is very important
as for 100m
every second is crucial for the runner~
the starting is very important
how you can train it?
you first needa know how you position your hand and leg when you are in your STARTING mode
it's hard to tell you how to position your hand in this filter-004ion board
all i can tell you is your starting leg
which leg you could have more power to bounce out faster?
in other words, 你邊隻大腿有力d?
put that leg in front of the other leg for about ' 1 and a half ' of your foot size
you better trained inside the gym first on your 大腿，小腿，胸肌，and shoulder
set the WEIGHT at just right below your limit
in other words
你要用90%力去lift up the weight
do it in 3 set of 10 times
係要do it as fast as you can
wht you focus on is 你落果第一下力
after you get used to the weight then you should increase the weight
but becaution that when you are doing this , there should be someone to assist you
someone who is familiar to the machinese inside the gym
after you get started on your work out
you should be doing fine on your START
remember that
from READY, SET to GO
all these 3 moment you should not relax any part of your muscle.
but when u start running
you should 瑣住your upper body and use your shoulder's power to movitate your leg move
your arm should 瑣 as like a L shape = 90degree during the whole running process
other than the training inside the gym
you could also get use to the track
go and run more
like running 110m for like 10 times
it will be very tough for you i think
but it worth
and one thing to remind you
when you are running in track
you 前腳掌is the only part you touch the track
i cant really decribe how could an athlete be running
you should borrow or buy some running video tape and look at them in slow motion
how their leg and arms and upper body move
how should the first few steps after the start up different from the other steps
all i was saying previously is mainly about 100m
if you are running for 200m or 400m
it's different
but they are all the saame in reacting all of your muscles with strength and power
hope this could help you to get your trophy
it's sorry that i dont know much of the chinese typing
therefore i just type english here for you with a bit chiense
hope you understand wht i meant.
GOODLUCK! [quote]Originally posted by [i]Hkwan[/i] at 2005-12-8 06:09:
if you wanna run faster in track an... [/quote]
又一位高人+3 **** 作者被禁止或刪除 內容自動屏蔽 **** 我小小個人心得...
如果短跑既...做多d穿梭跑..因為練到大脾d力...對起跑係好重要.. [quote]Originally posted by [i]Hkwan[/i] at 2005-12-8 06:09 AM:
if you wanna run faster in track an... [/quote]
非常多謝你~~~
頁:
[1]