What are their breathing styles for 100 meter dash, 400 meter dash and marathon?

100 meters sprint, 400 meters sprint and marathon what is the way they breathe?

This question is more specialized and more complicated to talk about.

There are a few key words here: 1, energy-supplying substances and energy-supplying methods. 2, energy-supplying time. 3, oxygen debt. 4, energy-supplying laws of the body's activity process. 5, respiration. 6, sugar metabolism.

1, energy-supplying substances and modes of energy supply. The direct energy-supplying substance of human muscle activity is ATP (adenosine triphosphate), when the muscle activity requires energy, ATP releases a bond into ADP (adenosine diphosphate) at the same time to release energy. The loop is like this, unless there is no more ATP that can supply energy, then the next best thing is to let go of a bond from ADP (adenosine diphosphate) to AMP (adenosine monophosphate) to release energy at the same time, but at this point, it is already muscle poisoning. The muscle will not allow this to happen, unless long-term malnutrition, the muscle will always have newly synthesized ATP.

2, energy supply time. Within 1~3 seconds when the muscle starts to move, it doesn't need any substance, and it is directly supplied by ATP. 1~3 seconds later, another substance CP (phosphocreatine) is involved, and it releases the energy of the bond to ADP (adenosine diphosphate) so that it can be restored to ATP (adenosine triphosphate), and the time of the indirect supply of energy by CP can be maintained for 6~9 seconds. After that, another substance is involved, which is sugar.

3. Oxygen debt. Because of the need for new energy to restore ADP into ATP, so, this time to start sugar metabolism, sugar metabolism currently grasp the situation, there are two ways: aerobic metabolism and glycolysis. The latter is anaerobic metabolism, can only release aerobic metabolism release energy of thirty-seven percent, but fast. The product of metabolism is lactic acid, more of which can make one feel muscle soreness. Since sugar is responsible for the energy to change back to ATP (figuratively speaking) from the large amount of ADP left over from previous exercise, it requires a large amount of oxygen to metabolize, and respiration is not enough to supply this oxygen. The difference, the oxygen debt.

So far, the answer to the 100-meter run how to breathe reasonably. That is: if a person can run down 100 meters in less than 12 seconds, no matter how he breathes, he runs 100 meters this time to breathe in the oxygen, will not be involved in this 100 meters this time to supply energy. Instead, the action of breathing has the main involvement of the lumbar and abdominal musclesk, the internal intercostal muscles, and the external intercostal muscles, which are also involved in the running action. Therefore, many high-level athletes do not close the breath when running 100 meters, but is to stop the breathing action!

This is why the usual cold activity a few times and nothing, but a stop, but drink scolding drink scolding fierce asthma reasons, in that also oxygen debt!

4, sprinting specialties and 200 and 400. high-level athletes can maintain this way of supplying energy without the involvement of oxygen 250 ~ 350 meters. So, 200 meters can also not breathe. 350 meters later, glycolytic energy supply is also close to the limit, began to sugar aerobic energy supply state, the speed of energy supply slows down, the muscle athletic ability began to decline. Can be the reason why no one can run long-distance running with the speed of 100. This is also the reason why 400 meters is the most difficult project to run, no matter what level of athletes. Because it is right at the limit point.

I signed up for the 100 meter dash and the 400 meter dash but how do I run it?

If you have good stamina and want to finish first or place, it is recommended that you run fast. But if your physical strength is not very good, it is recommended that you run at an even speed, because too fast than their body to withstand the physical, then run or on the way you will produce physical discomfort and lead to some unexpected consequences. I hope you choose the right running method according to your own physical strength. Finally, I wish you good results.

How to control breathing in the 100-meter dash

100 meters is one of the special projects of track and field competitions, and it is also a race that people often use to challenge their own limits.

To run 100 meters well, you should have the following points.

Keeping a good mindset and going into the race with a calm heart will maximize your ability to perform at your highest level.

Do a good job of warming up, 100 meters of such an intense race, not fully warmed up, the game is very easy to appear leg cramps and other symptoms.

Master the starting skills, the key to the 100-meter run is the start, the start of the fast and slow directly related to the results of good or bad.

Maintain a good explosive power, 100 meters sprint explosive power is very important, it is directly related to your start fast and slow and accelerate the sprint.

Mastering good breathing, sprinting, reasonable breathing is very critical. Breathing should be even when running, do not inhale or exhale too vigorously, otherwise it is easy to cause a fork in the air, especially in the acceleration phase, to stabilize the breath.

100 meter sprint workout 。。。。 Seek to solve.

In-situ high leg lift for 20 seconds. Then sprint a lap at full power. Squatting horse stance for about 10 minutes is also OK. These are to train the thigh muscles. Calf muscles, standing on the steps, holding the railing, standing on the palms of the feet, small calf power, up and down. There is also the need to practice endurance, some people 90 meters on the ground when no strength. So legs tied 2KG sandbags, jogging 1000 meters. (Do not be too slow.) The last 100 meters of full force. （The last 100 meters will be an all-out sprint.

I wish you good luck in the race soon!

50-meter and 100-meter sprints

Hello, I am a special student of sports, in this regard should be able to give you some advice! Please forgive me if I said something bad! Thank you

100 meters, 12 seconds 9 several, is the lower middle class, you said you after the second half of the speed of the obvious decline, that is because your leg muscles are not developed enough, the general public are that, because there is no professional leg muscle training, here, I teach you a very good and very convenient leg muscle training method. You can call a companion, more than 100 pounds or so, let him sit on your shoulders, holding the wall, squatting down and then quickly up, so back and forth more than 50 times, it does not take long, will certainly improve a roughly 1 second or so, as well as, you run the hand to swing up, is the so-called "swinging arm", swing hard, will help you to improve the speed of the!

Go for it! I'm not going to be able to do that!

LZ:

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marathon running and track sprints, the running posture have What's the difference between the marathon run and the track and field sprint, what's the difference between the running style and the running style

There's no difference, just that the muscles used for training are not the same. The long run uses endurance muscles, and the sprints use speed muscles

100-meter sprint

The 100-meter sprint is the shortest distance in track and field and has been known as the "Challenge of the Limit of Human Speed" race. As of 2015, the world record for the men's 100-meter dash is 9:58, set by Usain Bolt at the 2009 Berlin Athletics Championships.

Training tips:

I. Developing explosive power exercises: explosive power is determined by two organic components, namely speed and strength. Therefore, the following exercises can be used:

1, jump deep;,

2, long jump;

3, weighted long jump;

4, weighted squat jump up;

5, weighted squatting;

6, weighted lunge exchange jump;

7, high leg (mainly used to practice frequency and stride)

Second, the practice of flexibility: the quality of flexibility refers to the amplitude of the activities of the human joints, muscle ligament stretching ability. It has an important significance in sprinting, especially for the increase of the athlete's stride has a very important role, therefore, in the training is usually used in the following ways:

1, the body forward flexion exercises;

2, the handle bar pulling the leg;

3, longitudinal and transverse arm forks;

4, before and after the body of the rib body fast flexion;

5, kicking (positive.), and side as well as external swing within the four sides of the leg, Side as well as the four aspects of the external pendulum inside together), cross-legged sitting knee, etc.;

6, rapid squatting exercises.

Third, the movement speed training: this link is the key to sprint training, people usually use the method of auxiliary practice method, repetition method, competition method and game method. Among them, the competition method is to carry out speed training is often used, due to the speed of practice time is short, often use the competition method, can make the athlete high emotion, performance of the maximum speed. As with the competition method, it can stimulate athletes to high emotions, and at the same time, because the game process can cause a variety of changes in the movement, but also to prevent the performance of the maximum speed of the practice is often scheduled to cause the form of "speed disorder".

Strength, flexibility, small muscle group strength a lot, as to how to practice please see at home and abroad in large-scale track and field competitions, there must be a sprint special 100 meters, 200 meters, 400 meters, etc., especially the 100-meter race, it is the most gold, the greatest impact, is the most heart-wrenching a competition. I have been working in grassroots schools for many years, and I am responsible for the training of the sprint program. Therefore, for how to carry out the training of sprints, they feel y, I would like to use this article and peers **** with the discussion.

The sprinting program is an extreme intensity work program. Physiology, biochemistry theory that the extreme intensity of work belongs to the anaerobic metabolism to supply energy. The technique of sprinting requires that the person's torso is slightly leaning forward, but not bending low. Both arms should be bent at the side of the body to swing back and forth. It can be seen that the sprinting technique is particularly demanding, it is an intense sports program that requires the whole body to cooperate, fast reaction, high flexibility and high intensity. I mainly start from the following aspects in the usual training.

First, the development of explosive force exercises

Explosive force is determined by two organic components, namely speed and power. Therefore, the following exercises can be used: 1, jump deep;, 2, long jump; 3, weighted long jump; 4, weighted squat jump up; 5, weighted deep squat; 6, weighted lunge exchange jump.

Second, the practice of flexibility

The quality of flexibility refers to the amplitude of the activities of the human joints, muscle ligament stretching ability. It is important in sprinting, especially for increasing the athlete's stride has a very important role, therefore, I usually use the following methods in training: 1, body forward flexion exercises; 2, handle bar pulling the leg; 3, longitudinal and transverse arm fork; 4, rib body before and after the rapid flexion and extension; 5, kicking (positive, side and outside the pendulum within the four aspects of the joints), cross-legged sitting knee, etc.; 6, fast squatting exercises.

Third, the movement speed training

This link is the key to sprint training, I usually use the method is to assist the practice method, the repetition method, the competition method and the game method. Among them, the competition method is to carry out speed training is often used, due to the speed of practice time is short, often use the competition method, can make the athlete high emotion, performance of the maximum speed. As with the competition method, it can stimulate athletes' emotions, and at the same time, because the game process can cause a variety of movement changes, but also to prevent the form of "speed disorder" caused by the frequent arrangement of the performance of the maximum speed of the practice.

All along, we have been the small step running, high leg running, back folding running, back pedal running, stride jump, as a more traditional sprinting specialized technical exercises, that in the process of sprinting technical exercises, the correct mastery of the above exercises is necessary. However, with the development of sprinting technology, the author believes that on the basis of correct analysis and research, there should be inheritance and development.

The modern sprinting technology pays more attention to the standardization of technology, the performance of the action more in line with the principles of sports biology and anatomy, pay more attention to the sprinting swing technology and the lower limbs of the hip extension grub ground action, high-frequency action, large stride natural and smooth, the center of gravity up and down the undulation of a small, upper and lower limbs with coordinated action, there is a clear sense of rhythm. In the single-step technique, it is manifested in the shortening of the support time and the reduction of the angle of vacating. To sum up, as a sprinting specialized technical movement practice, it is necessary to have the role of promoting the formation or development of such technology.

The small step running practice mainly emphasizes the knee extension under the relative relaxation of the knee joint. This is in line with the principle of sprinting technique. It is necessary to point out that the point of force of the knee should be in the hip joint, not the knee joint, that is to say, the force of the ground is focused on the hip joint. Some coaches pointed out that the small step running amplitude is too small, can not find in the sprinting technology in the movement of the appearance of the problem, I think the technology should be a correct understanding of the small step running this action, in the increase of the leg lift, send the hip under the technical links, is a larger amplitude of the high leg running technology. Beginners first through the small step running exercises to develop the hip force, foot grasping the ground movement awareness, and then transition to high leg running. In the high leg running exercise, in the high center of gravity to achieve the center of gravity of the smooth and swing leg positive swing forward and foot grasping the ground. Transition to fast running as forward speed increases.

The back-folding forward swing technique of the legs is considered one of the difficulties in sprinting technique. The better the folding of the legs, the more you can shorten the swing radius, reduce the swing resistance, thus accelerating the swing speed and increase the power of the back pedal. In mid-run, the back-folding action of the legs is a momentum movement, the supporting leg with the inertia after the ground, so that the knee joint folding and flexion. Flexion of the knee is a passive action, which is associated with the active contraction of the posterior thigh muscles and calf muscles, and is closely related to the flexibility of the relevant muscles and the flexibility of the knee and hip joints. The backward fold run is an exercise that consciously emphasizes the backward fold technique. Beginners folding front swing amplitude can be smaller, with the improvement of the folding technology, gradually increase the amplitude of the front swing, and high leg technique organic combination. In the training of sprinting, it is important to strengthen the cultivation of post-folding consciousness from the beginning to the end, especially for beginners.

The most controversial exercises are the backstroke running and stride jumping. The backstroke running technique mainly develops the backstroke technique and backstroke ability. Modern sprinting technique has changed from conscious backstroke to conscious hip extension, but it does not mean that the backstroke technique can be neglected. Comparing the excellent sprinters at home and abroad, the angle of backstroke of foreign excellent athletes is generally smaller than that of domestic players. The reasons for this technical difference, the author believes that there are mainly the following aspects: ⒈ swing leg swing forward is not enough to swing to promote the stirrups of the ability is not strong; Pake the whole body's ability to co-call force is poor; ?°Differences between the forms. The first two factors can be changed through acquired training. The traditional practice of back running focuses on the full stirrup extension of the hip, knee and ankle joints. To a certain extent, it develops the strength and support ability of the joints, but it hinders the leg swing awareness and hip extension and ground picking technique in the whole running structure, which can be said to do more harm than good. The stride jump exercise has always been viewed as a fast power exercise for the lower limbs. But from the technical structure of the stride jump to study, found that the stride jump requires the swinging leg to knee leading positive forward swing and leg positive hip extension ground technology is the modern sprinting advocated, and more positive than the running action. Famous mechanics expert Dr. Ailier found that in the long jump in the air, the jumping leg of the ground force gained 63% -65% from the swinging limb, which gives us a good revelation. Secondly, active hip extension stepping to the ground can accelerate stride frequency and shorten support time, which has been proved by research. In summary, stride jumping has a positive effect on improving sprinting technique.

In addition to the strong technical aspects of sprinting, the requirements in terms of psychological quality are also very high. In the training and competition to develop the habit of using good technology, not too hasty, arbitrary destruction of the rhythm. Only in this way can we lay a solid foundation for the improvement of sprinting level.

400 meters sprint skills

400 meters in the race is a more difficult program. One is to have speed, and the other is to have endurance. Summarizing my own experience of practicing 400 meters, there are mainly the following points.

First, there must be 100, 200 meters sprint speed. The start should be fast, and the absolute speed of the straight run should be fast.

Second, the technology of the bend run should be excellent. Curve running does not need to be very fast, but mastery

Third, generally in the upcoming 400 meters to the end, the person will feel the limit point to the end of the run, running is very hard. Therefore, in the usual training, to run 600-800 meters at high speed. Especially to focus on 400 - 600 this distance to improve speed.