Efficient ways to increase the vitality of the body in case of big and physical challenges. How to increase the speed of the flight How to improve the speed of the flight at a long distance

⁰

In this article, there is a mention of those, how to move the middle, її still called cruising, speed at the middle and long distances.

Get training out of stock of swedkost
Tse means that part of the training is to blame, but it was prompted so that the pace of running on them is to blame for the greater pace, with which you choose to run your distance.

Let's take 1000 meters for the butt. If you need to cover the distance in 3 minutes, then you need 2 minutes of 50 seconds in training. Ale is not the whole kilometer, but yoga in the air.

And for itself, it is necessary to increase the interval for the work on the winds of 200-400-600 meters, with a greater speed, lower you get more than 1 km to the bay or more. Tezh stosuetsya and other distances.

For example, work out at training 10 times 200 meters each with 2-3 strokes or 200 meters with an easy big. І skin 200 meters pass the greater speed, lower the average speed of a kilometer, for which you plan the whole kilometer big.

For example. If you want to show on a kilometer 3 xvilin 20 seconds, then skin 200 meters along the distance you need to run in 40 seconds. Also, on training, if you have big cracks, between them there are cracks, big skin 200 to 37-38 seconds.

Tezh stosuetsya and other distances. If you are ready to run 10 km, and if you want to run 40 hvilin, then do the 1 km work intervals with a speed of 3 m 50 seconds per kilometer. Mіzh vіdіzkami vіdpochinok 2 khvilin or easy big 200-400 meters.

In this rank, you are accustomed to the body to a greater high speed. If you keep the distance with less swedishness, it will be easier to make it easier, your body will have a stock of swedishness.

Train Vitrivality
If you lie down for more than 3 km, then your body will be able to see for such a long time, and you will need a reserve of vitality. Tobto you need a big cut of 6-10 km. Your body will be ready for 10 or 12 hvilin for the fire of which, for that it will sound to the big day.

The whole rule is to be brought up to the old winds. Ale trohi іnakshe yogo requires zastosovuvati.

For example, if it is necessary for you to show a good result in a running marathon or a marathon, then by itself you will not be able to regularly run 40-50 km flawlessly, so that the mother has a reserve of vitality.

This is compensated by two workouts for the day, or by lesser workouts. Tobto, for example, in vrantsі zrobili trenuvannya on vіdrіzkah and passed, let's say, 10 times in 1000 meters. In the evening, complete a 10 km cross at a moderate pace. For the rahunok of which, the sumarny big deal will already be 20 km away.

Professional marathon runners run 1000 km per month, zastosovuuchi the law to the reserve of vitality. Such an obsyag is not a force for a lover. That's why regularity is needed. So that the organism does not continue until the end after the previous work, having already taken on a new challenge. I repeat, not until the end, it doesn’t mean that we haven’t updated ourselves. As you gain more from the rest of your strength, then only work harder for your body and the future result. Don't bring corista to anyone.

Sprinters are guilty of giving great respect to physiological as well as biological factors. In order to achieve positive results in running at short distances, it is necessary to train a lot, gaining a lot of strength for an hour. It is also necessary for an athlete to constantly work on improving the coordination of the movements, even after them to lay down the result of the race.

The oskelki athlete collapses in the distance with the maximum speed, he is guilty of good control of all the movements of his body. Navitt the most important pardon in the technіtsi zdatna cause you to spend money or cause injuries. It is your fault to add enough time for technical nuances.

The next step is to indicate that it is a hundred meters to enter the program of obov'yazykovih standards initial mortgages. In order for my mother to be able to control the results, special standards were created. For example, the title of "Master of Sports" is awarded to people who managed to climb 100 meters in 10.4 seconds. For women, the standard is lower and becomes 11.6 seconds.

Technіka bіgu 100 meters

Big at short distances, and the distance of a hundred meters is still 60 meters, conveying the presence of several stages - start, rozgіn, move along the distance and finish. Before the cob of the race, the sprinter is responsible for the position of a low start. Respectfully, sho є chotiri see a low start:

Zvichayny- step out of the blocks to the starting line to stand one or two feet. Sprinters-pochatkivtsyam recommended to increase the number of steps on the foot.
Vuzky- stand between the blocks by 0.5 feet less than the distance from the starting line to the first block.
Stretched- stand between the blocks to make from 1.5 to 2 stops, and between the first block and the starting line, make two to three stops.
Approaches- between the blocks, add one foot more, and from the starting line to the first block, make 1.5 feet.

When choosing a starting position, the athlete is guilty of focusing on the strength of the mind and the quickness of the reaction.

If the judge gives the command “To start”, the sprinter is obliged to take his place on the introduction of the big road and stick his feet at the block, lowering the knee of the hind leg to the ground. With whom the great i expressive fingers it is necessary to place it on the starting line.

After the “Uvaga” command, the athlete transfers the center of the trunk of the body to the hands and feet, lifting it for the pelvis. At this hour, the sprinter is a clenched spring, yak is ready to straighten up at any moment. After the sound, I’ll shoot either with the “March” command, it’s necessary to simultaneously move my hands and foot in the ground and the blocks in the same way. The front leg is obliged to straighten up at that hour, if the friend beats the flywheel. Also, make sure that the hands on the cob are worked synchronously, so that you can quickly get the maximum speed.

The starting line is established by stretching the first 15-30 meters of distance. In order to gain speed, the body needs to be healed a little forward, and the hands are to be exercised energetically. Vіdrіzok distances, scho zalishivsya, dolaєtsya with a straightened body. Hands roztashovani bіla body and pratsyyut z maximum activity. It is important to take control of the work of the m'yaziv of the body, the shards in the hour of the day are stressed out more than the necessary m'yazi, otherwise they perebuvayut at the relaxed state.

If an athlete can save up the speed to the finish line, then we can talk about an hour spent for nothing. If you want to know how to train a big 100 meters, get ready for an important job. schob dotremuvatsya maximum speed, it is necessary to increase the frequency of crocks and the activity of hand movements. The finishing characteristic is considered to be crossed after the torsion of the stitch with a chest wall or a shoulder loom.

How to train big in 100 meters?

You will have to practice gradually over the technique, but with whom it is important to remember about strength training. Most of the sprinters beat the ranks in their jobs. This is the most important kind of training for the start and the distant race. We recommend that you win a distance of 30 meters or a little more for a horse race. On skin training, it is necessary to score four times up to ten runs at this distance.

It is important that the scheme of the 10x10 bureaucratic bag is especially popular among the military servicemen. The main advantage here is the athlete, who has a good start and coordination of movements, even at the turn you can’t use speed. In order to turn around quickly, the rest of the rock can be streak-like, after which the athlete turns up on the supporting leg.

The 3x10 scheme is also popular, as it is actively won by football players and basketball players. For the help of the official race, the sprinter can improve the coordination of movement and breathing technique. Let's take a look at the sprat simple rules, to help you understand, how to train big for 100 meters:

Regularity- Only post-training sessions can give positive results, and for this stretch, you should do at least two times.
Handy sports equipment- as if you were a vicarist, an unhandled robe, folded neatly on high results.
Wide cut so that it is swishy big, it is necessary to work wide croques, as much as possible swidko with your feet and actively help with your hands.

Also, you need to add an hour to the development of power parameters. Wait a minute, if the m'yazi nig is weak, then you won't be able to finish the hundred meters fast. Now let me tell you about the sprat is right, it’s necessary to win at the swedish pace without pauses:

Hands with dumbbells must be raised to the shoulder folds. Start properly and sit down deeply, after which you can make a haircut, kicking with your feet with all your strength. In order to increase the vanity on the m'yazi nig, hands with dumbbells under the hour of the streak can be lifted uphill.
Effektivnimi rights є big іz highly raised steg and overlapping gomіlki. At first glance kolіnі driftwood it is necessary to lift it on the ribcage of the thorax, and on the other, to roll with the heels of the seat.
Give respect to training with hands. At the robotic hour, it is more than one's fault to take the fate of less shoulders. Respectfully, that a beginner can be trained at home, playing in front of a looking glass and imitating hand movements.

The skin is busy with obov'yazkovo pochinatisya z warm-up, before the warehouse, which can enter a light dynamic bag and have the right to stretch the m'yaziv. Shchob zmіtsniti litkovі m'yazi, for the sake of practicing with a skipping rope, as well as big z bar'єrami. It is quite obvious that the sprinter cannot do without power rights, which develops the m'yazi of the lower part of the body. However, you shouldn't forget about the mud of the upper part of the body.

If you marvel at the other sprinters, you will easily remember that their body is harmoniously separated. Insanely, the stench doesn't make such m'yazіv, like a bodybuilder, ale tse i, no matter what. Vіdmіnnym way pіdgotovki to bіgu on short distances є stribkovі right. Today, a lot of methods for training sprinters have been created, and we cannot, within the framework of this article, give respect to everyone. At once we give less global recommendations, to help the athletes-starters compose a training program.

How to train a big 100 meters in two months?

And one even more effective technique, you can do it all the time to learn how to get good at a hundred meters. If you want to know how to train a big 100 meters in two months, then we’ll tell you about it at once. The only mental thing is the regularity of training. Vіdpratsovyte lower programmatically directed.

Distance from the starting line up to 15 meters

Lower your head and put your hands on the ground, hitting the body forward a little. At the hour of the start, it is necessary to strongly move with a working leg, directing the body not uphill, but forward. To master the start technique, you can win the classic squat. Rob tsyu right to the edge and after a double-wound vіdpochinku repeat. You will need to win over up to five such nets.

Distance from 15 to 40 meters

On this winding, your body may be straightened, and the look of the straightening is sharply forward. It is also respectful that you need to breathe with your nose. Here great value may vibuch force m'yazіv nіg, develop plyometric haircuts to help you. Let's guess, that under vibukhovy swidkist it is necessary to understand the building of m'yaziv to show the maximum susilla on a short hourly wind.

To win plyometric streaks, you need low lava or a platform. Put on її the edge of the socks nіg i stribayte down. After that, it is necessary to turn to the cob position for the help of one more haircut. It is necessary to practice with the maximum possible swidkistyu, vykonuyuchi three measures of 10-12 repetitions for the skin.

Distance from 40 to 100 meters

This is the last step in the distance, and you need to move as fast as possible on the new one. However, it is necessary to move easily without a strong overvoltage. Galmuvati need to start only after you pass the finish line.

For the training of the beginners of the maximum speed, it is right to beat the right - big іz vantage. Attach to the waist behind the help of the rope of the chi lansyug, be it tight. Tse mozhe buti, for example, mlinets v_d rods. Respectfully, that vag vantage needs to be done in such a way that it does not blame the need to shorten the cut.

How to improve the speed of big?

The speed of passing the distance is rich in why lie in the wake of the trivality of the contact of the foot with the earth. Chim less tsey hour, tim shvidshe vy oversuvatimesya. For the training of the beginner, you can beat the right way, like a big on the scribbles. Crimea is enough effective rightє big on the surface, which goes uphill. The stench will help you to recognize the m'yazi nіg and call correctly bigati, zokrema, landing the foot on the toes.

Try not to beat the springs, because the stench will bother you for precious seconds. As we have already said more, it is important to stitch behind the hands. It's your fault to practice with the very amplitude that your legs are. So, it was already briefly guessed and about dihannya, for the technique of such a need to step. You are guilty of dihati so that the body does not feel the deficiency of sour. As a result, it is much easier to cover the distance.

More details about those, how to train without 100 meters, marvel at this video:

To relieve the pressure for quiet minds and the pace of pedaling, switch to great gears. Train in intervals, for example:

twist the back of the head at the interval of 60 seconds (or less, as if you are a beginner);
then increase the interval to 90 seconds.

Increase respect for cadence (cadence). As if hour after hour, for the quiet of the minds themselves, but on the great transfers of wines, “whipping”, it means that you suffer for nothing.

Up the mountain

When the cyclist descends, sound to lower the cadence and force the pressure on the pedals. So the result is not reached. To that, for the improvement of tension, it is recommended to go uphill. Start with a small pidyoma, for example, 300 meters. Let's reduce the distance to 1 km.

Another one garniy way relieve stiffness - the same interval sprints when climbing a steep hillock. Try three more than 60-90 seconds, then renew, and re-practice.

Against the wind

Tim, who is 200 kilometers away from the nearest mountain, you can relieve the tension in a different way. And to yourself: ride against the wind. The principle of work: just like a vigilante potik again, turn around - doti, until one of you two is weaker. Yakshcho potik poitrya fast dme in disguise, roll yoma nazustrich with a stable cadence of at least 90 revolutions per whilin.

Blocks

Training in blocks is just a lot of work, just three days. Include (for example):

1st day – riding uphill;
2nd day – interval sprint;
3rd day - day off;
4th - day - inspirational ride.

Sound such blocks to be set up to facilitate the process of adaptation to the training regime and the increase in tightness. Important: after such a serious ambition on musculoskeletal device and the heart-vascular system, it is necessary to seriously put before the restoration of the body. It is recommended to take a break, take walks, other kinds of sports or unsportsmanlike cycling. One of these is in the upcoming video:

Rule "75%"

According to the second rule, 75% of the training hour can pass by 75% in case of straining the body, with a heart rate of 50-70% in the maximum. Strike your respect: the other half of the rule seems to be:

"25% of the training hour can be spent in the zone of intensive driving for the maximum heart rate."

How to promote vibrancy at the hour of vikonanny physical rights? Vidpovіd tse pitanya tsіkavit dosit large number of people. We will discuss yoga with you at once - we will look at the clear programs, give respect to medical preparations that increase vibrancy, and I will pour them into the body of an athlete.

As a universal zasіb for the solution of the named problem, let's look at it. Aje tse is a simple way, which does not require special simulators.

General information

Big, obviously, universal, but with a special approach, for what is lacking, just take a good start. It is necessary to remember to do it for a long time at a pace. For this, krіm physical training, you need more willpower, as well as tactics (or technique) of transferring. Mentally see the special that wild vibrancy. The stench is necessary for such purposes:

Vitrivality. Allowing you to fix the actual result and prepare it to the point of possible physical advancement.
Special vitrivality. It will be necessary for those who are engaged in the building of the body to pay the trival vanity. Athletes who want to dominate races at long distances are engaged in development. Adzhe vona allows you to better tolerate hypoxia and cope with aerobic challenges.

Sports big vimagaє chimaloї vitrivalostі. Let's look, how to take it.

Also, in order to achieve the optimal result, you need to:

Engage in white with an insignificant increase (up to 4%). In addition, it is necessary to choose such a pace, so that at the beginning of the new hour you can not hesitate to move. As a reminder, as to increase the vitality of your body, it is also necessary to consider those who, as a cob of spring, can choose such a way, so that in 20 seconds you can reach 30 of your milestones and nationalize, that training is less difficult.
Make it easy for your larger amount to take. So, we will make a brown ruh according to the hunchbacked mass (pidyom is not less than 8%). Obviously, stained glass is not needed for the whole hour, but only half. Shvidk_st resuvannya can be buti on the line of the front point.
Don't forget to exercise your wet muscles. Robiti tse can be like a pіd hour of zatrimki, so і with rosemary on the cob itself. We will be especially grateful to those who have suffered an injury, and for a long time without taking advantage of their body. For the improvement of the muscles, it is enough to work out. If the exercises are given smoothly, then yoga can be beaten periodically by stretching the arm training.

And now let's take it easy, to promote vibrancy, and be based on the big.

What is better, what is better

The hope to reach the result often takes the hill above the human guardianship. And darma! Even tse can lead, as a minimum, to krepaturi, and sometimes lead to microtraumas or fractures.

The idea of the first has the right to lie in the fact that people need to win over in cycles. For the quiet, whose sports form is deplorable, come forward option:

It takes thirty seconds;
Go pishki at a calm pace 4.5 hvilin;
Repeat twice.

Tse training is sufficient to complete trichi for the day. As big days you can choose Mondays, Wednesday and Friday. Every year it is necessary to increase the vanity and change the repairs.

For training for such a technique, those who do not miss taking it adequately assess their strengths can boast of the result in two years at a calm pace. Ale pratsyuvati here is better not by the hour, but by the distance. Її you can zbіlshuvati once in two tizhnі.

Shvidka probіzhka

So, let’s continue to look at the right things that promote vibrancy. The essence of the offensive occupation is to get to the point that it is necessary to cover a clear distance in a short hour. Moreover, it is not one-time, but I sing a lot. I need more with such swedishness, like a person wants.

Like a butt, you can set a distance of 800 meters in 3 hvilin 30 seconds. It is necessary to start with 4-5 approaches for one training session. Just don’t go into vikonati norms, all the same run and try to reach the mark. As soon as all come and win successfully, you can increase their number. It is not recommended to do more than 10 times in one workout. You can take care of it just like that, like in the front - three times a day.

Now you know how to promote vibrancy, how to learn how to quickly cover great distances. But is such a way to reach people who cannot walk at least three kilometers? Yakshto tse not pіd force - well, read point number 1.

Povіlny that dovgy bіg

It’s right to come to the right to see whom to squawk, as if to increase the vibrancy and, with whom, do not worry about being tired. The main sense of yoga is for those who need to concentrate on easy running. Before the speech, the crime of one's direct line has the right to help overcome traumatic situations.

Tsya program for big is straightened out by people. For this method, it is necessary to fight not by 90% of your strength, as to fight more people, but by 80%. Even if you can do 8 kilometers for 25 quilin, then try to get it for five years. At that time you can win a coefficient of 1.25.

Documented training

Tsya program for big transfers the presence of physical ambition to the point of suffocation. Moreover, it may not be more frequent, lower three for a day (you can beat the same Monday, Wednesday and Friday).

It is necessary to put together a working plan, where you will be shown the speed and passed the skin training. At the same time, smart Mondays - ale at a reasonable pace. In the middle of the physical need to pass intervals. And at Friday it is necessary to control the pace of training. To the point, the risk of injury is reduced. Ale chi are suitable for this type of training in vitrivality - the skin of a person is virishing herself.

plyometrics

Start training on vitrivality vicorist shock method. Such a pidkhid shows good results, if swidkіst, swidkіst and tightness is necessary. Also, elements of plyometrics can be used in parkour. Here vikoristovuyutsya vibuhovі that shvidkі ruhi, schob razvitat m'yazovu force that shvidkіst. Important here are haircuts.

There is no such way as there is no singing technique, but you can start with this: on the back of the head with big swedish small crochets for 15-20 meters. At the same time, it is necessary to mow high up the kolіna (but not over). If so, it is necessary to repeat it 6-8 times. As an additional warm-up, you can add different haircuts (on two legs, on the left, on the right). In order not to be injured, it is best to practice on the ground and asphalt.

Long term training

Continuing to look at how to increase the physical vibrancy of your body, we attach respect to one method. For por_vnyannya, torknemosya standard podkhodіv. They have it over, that the person was beagle with a little less swedishness, lower one, with which one can easily cover 10 kilometers. Here it is proponuetsya tsey pokaznik zbіshiti up to 60 khvilin.

It is recommended to do more than once per day. So can try for two months. If so, in order to avoid injuries, it is recommended to start with the standard approach - 20 minutes. Shchotizhnya is necessary to add on 5 min. If you don’t want to go out - well, try it in the front mode, the docks won’t be able to stand up to the new regulations. After two months of borrowing, give yourself a full reparation for the next day. In the future, you can increase the frequency to take. So you can spend two races per day - for now, you will be left with free days.

Shvidky and old big

Tsey variant protilezhny pіdkhodu No. 3. The essence of this method is that if you lose only 25% of the set distance, start gaining speed. Moreover, it is necessary to work step by step. Zreshtoy, the rich will be aware that you don’t stink like you are boasting - it’s normal. Ale and you don’t need a yak of a racehorse.

Medicine to help

Let's talk about preparations that increase vibrancy. Nasampered, I would like to remember the warning about those who won't pass without a trace. Think about this, and also rejoice with the doctor in front of him, how to accept it. The stench can have such an effect:

mobilizing;
metabolic;
confusion.

The preparations of the first group of negligence, the shards of the trivale їх vzhivannya led to the progression of various disorders in the body. The other type can be taken more, but in them, as a rule, you can get the right amount of swedishness. Preparations from the change of effect occupy the intermediate position.

Many who do not understand the essence of training. To that, most of the time, they simply begin, and, most often, they gain the distance to which they are preparing. For example, if you go to get ready for a run for a kilometer, then every day you are trying to get a big one kilometer for the whole lining. As a result, it is not effective, and it is bad for the body.

Get training out of stock of swedkost

Tse means that part of the training is to blame, but it was prompted so that the pace of running on them is to blame for the greater pace, with which you choose to run your distance.

Take yourself as an example. If you need to cover the distance in 3 minutes, then you need 2 minutes of 50 seconds in training. Ale is not the whole kilometer, but yoga in the air.

For example, work out at training 10 times 200 meters each with a break of 2-3 quills or a light big one. І skin 200 meters pass the greater speed, lower the average speed of a kilometer, for which you plan the whole kilometer big.

In this rank, you are accustomed to the body to a greater high speed. If you keep the distance with less swedishness, it will be easier to make it easier, your body will have a stock of swedishness.

Train Vitrivality

If you lie down for more than 3 km, then your body will be able to see for such a long time, and you will need a reserve of vitality. Tobto you need a big cut of 6-10 km. Your body will be ready for 10 or 12 hvilin for the fire of which, for that it will sound to the big day.

The whole rule is to be brought up to the old winds. Ale trohi іnakshe yogo requires zastosovuvati.

For example, if you need to show a good result or a marathon, then by itself you can’t regularly run 40-50 km flawlessly, so that your mother has a reserve of vitality.

Tse is compensated by big tizhnevy obsyag. It is important that in order to complete the marathon, it is necessary to gain about 200 km per month. Tobto 50 km. for the day. Sound enough so that the body has such a reserve of vitality, so that you can run a marathon at a reasonable pace. However, in a better way, if you don’t want to do yoga, to reach 42 km, in a different way, if you want not only to achieve a marathon, but to show some result, then the mileage will be increased.

Professional marathoners run 800-1000 km per month, zastosuyuchi law to the reserve of vitality. Such an obsyag is not a force for a lover. That's why regularity is needed. So that the organism does not continue until the end after the previous work, having already taken on a new challenge. I repeat, not until the end, it doesn’t mean that we haven’t updated ourselves. As you gain more from the rest of your strength, then only work harder for your body and the future result. Don't bring corista to anyone.

In order to improve your results in the race at the middle and long distances, it is necessary to know the basics of the race, such as the correct breathing, technique, warm-up, smarten up the correct watering up to the day of zmagan, win over the correct power work for the race and other. For readers of the site, the video lessons are absolutely cost-free. Sob їh otrimati, enough to pay the fee, and already in a few seconds you will take the first lesson from the series about the basics of correct breathing for an hour. Subscribe here: . Qi lessons have already helped thousands of people, help you.