怎么练短跑_百度知道
怎么练短跑
我从来没练过短跑,怎样提高速度和技巧我今年16岁,最好成绩11秒50
而且是体校的，以前我们就这么练训练完要记得放松，步伐么练后蹬腿等等都有用技巧，战术啊等等 而且起跑时：属于摆臂啊，我14岁12秒9 很差的，不行么，人也可以帮你拖着，像练频率的话，只能练一样了，越是跑不动，最好能步伐大，再说了，要粗的那种，或者固定地方，比如，你能11秒50不错了速度，爆发力，讲点速成的：提高方法，你可以用力跑！加油，除了平常训练用负重的训练歪，快速高抬腿，很重要，一头绑你腰上，或者穿沙衣慢跑来训练
练些后蹬腿，爆发力要强不错了！，频率快更好了，一头绑在树上，附沙片在脚踝上！，你可以用一根粗的橡皮筋，一定要不能落后，会影响第二天的训练质量的~，你的爆发力就在增加，高抬腿的训练是有必要的还有就是步伐和频率
采纳率：37%
11秒50？？几米的~~~???
技巧:两步一呼(呼气)两步一吸(吸气)体育老师说的....不照做会很辛苦...口微张.不要张太大(又不是让你吃东西....~~0~~)
提高速度:练~~不过跑之前要先慢跑200~~400米预热.然后再拉筋,踢几下腿...跑完以后,尽量深呼吸,一边深呼吸一边以散步的速度走.....不要立刻喝水,也不要马上坐下(如果你想抽筋的话....)
我和你一样,不过我的记录是11秒26而已,我想告诉你,一下子是训练不出来短跑的成绩,我从小学就开始锻炼了,现在我把技巧告诉你:你可以每天进行20个俯卧撑,保持在2分钟,接着做仰卧起坐,保持在3分30秒,如果你的条件允许,在自己家中或是学校等地方,有比你高的东西,去每天拉2~3次,每次拉到自己坚持不了再说,最好等到休息日,晚上进行短跑练习,次数因人而定.(晚上肌肉长起来快),这样,不出3星期,就会有明显进步的!!!!!
祝你好运哦!!!!!!!!
短跑依靠的是瞬间的爆发力，所以腿部的力量是一定的，但是呼吸也要有技巧，要不然呼吸供养会不足。另外还要掌握好每一步的节奏，就像炮百米，甚至要计算到要跑多少步，每一部的落脚点等。
在练之前一定要热身 练后一定要找人帮你做简单的按摩 不然不仅起不到功效还容易造成大腿肌肉拉伤 小腿的话就练高抬腿 尽量不要挥臂 那样小腿的负重难度更大 但是一定要有心理准备和毅力 因为如果停止练习的话 你的大腿会和进食后的肠子一样迅速胖起来 以后别说跳了 连走都累 噗呵呵
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