要中考体育了,但是长跑都是不及格,怎么提高成

2025-02-12 04:47:01
推荐回答(2个)
回答1:

决定长跑的成绩需要从两个方面来训练:一是一般耐力;二是速度耐力。

简单来说,一般耐力是指你能持续坚持跑步的能力,速度耐力是指你能持续快跑(最后冲刺)的能力。

一般耐力练习的主要方法就是长跑、越野跑、骑自行车、爬山、长时间打球等;
速度耐力的训练方法主要就是一定距离(200-600米)的重复跑、间歇跑等。练习速度耐力时,一个跑段要按一定的时间来完成,一个完成后,一般休息1-2分钟,不要让身体完全恢复再进行一下个跑段跑。

最后就是考试时注意一下方法:

一是考试前一定要做好充分的准备活动,这一点非常非常重要 ,也是大部分人最不重视的一点;
二是考试时合理分配体力,不要一开始猛冲,尽量全程匀速跑,最后100米左右全力冲刺;
三是注意呼呼节奏,尽量做到有节奏地深呼吸,也是就每跑两步或三步一吸气,每跑两步或三步一呼气。

回答2:

现在基本上不可能在短时间内提升了,同学。

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