Chạy ngắn là gì?

[Thommatngaymua] – Chạy ngắn là gì? –

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Currently, many of you are interested in what short running means, I have the same concern and I have spent a lot of time trying to find some solutions, please refer to the concept of short running.

What is a short run?

Short run concept: Short run is one of the important content of athletics and also chosen by many people to practice and compete. This is a short form of running for a limited time and is a basic speed sport. Short distance running is used in many sports as a way to quickly reach a goal or catch up with other competitors.

In athletics, short distance running is one of the earliest races. Specifically, in the first 13 Olympics, there was only one sprint event, the stadion – running from one end of a stadium to the other.

What distances does a short run include?

To the present time, There are 3 short distance milestones At the Summer Olympics and other competitions around the world, it is the 100m, 200m and 400m races. So have you mastered the technique of running short distances yet? If not, then the information below will definitely be useful, don’t miss it.

Effects of running short distances

The effect of running short distances is Helps improve general fitness, running short distances helps people develop dexterity, coordination ability, especially speed, helps the body become toned, develop comprehensive balance. .

There are several ways to hit the finish line in a short run

There are two ways to hit the finish line in a short run:

  1. Hit the target with the chest
  2. Hit the target with the shoulder

Depending on the runner’s ability, when about 15-20m from the finish line, it is necessary to switch from running mid-distance to withdrawing to the finish line. Concentrate all your energy on increasing the speed, mainly increasing the step frequency. Try to increase your lean forward to take advantage of the back pedal effect. A runner completes the 100m race when one part of his upper body (except head and arms) touches the vertical plane containing the finish line and the finish line. Therefore, in the last step, the runner must actively bend his body forward to touch his chest with the goal line (or target plane) – how to hit the finish line with the chest. It is also possible to combine both bending the body forward and rotating so that one shoulder touches the target – how to hit the target with the shoulder.

No leap to the finish line because it will be slow – after jumping, the body moves (flying in the air) only by inertia, so the speed gradually slows down.

After reaching the finish line, if you stop suddenly, you will experience “gravity shock”, which can cause fainting. Therefore, it is necessary to run a few more steps and run gently according to inertia, paying attention to balance so as not to fall and not collide with the same person to the finish line. Good finishing technique helps athletes reach the finish line earlier when there are two or more equal competitors who want to compete for the place. If you are not familiar or the technique is not mature, you should run through the finish line with the remaining speed without thinking about performing the finishing technique.

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Proper short distance running technique

For short distance running technique, there are 4 basic stages that athletes and practitioners need to grasp. Specific running techniques of the stages will be as follows:

Departure phase

In the starting phase, there are 2 ways to do it, either start low or start high. However, often athletes use a low starting technique with the pedal to take advantage of the back pedal force and help the body start as quickly as possible.

There will be 3 commands in the start of the short distance run which are:

  • Order in place: after this command is given, the runner will be in a standing position in front of his pedals. Then sit down, put your hands in front of the starting line, put your right foot on the front pedal, and the other foot on the back pedal, and at the same time, both toes must touch the running surface. For this command, after preparing, the legs should swing on the pedal to check if it is stable and make appropriate adjustments. Next, the runner will need to lower the back knee, bring the hands behind the starting line, rest on the fingers, the distance between the hands is shoulder width. The end of this command will be the kneeling position on the back of the knee, the back is naturally straight, the head is kept in a straight position, the eyes are looking ahead and 40 – 50cm from the starting line.
  • Command ready: on this command, the runner will slowly move the center of gravity forward, raising the buttocks to or above the shoulders. At the same time, the two shoulders will protrude towards the starting line from 5 – 10cm so that the body’s center of gravity is shifted forward, the eyes follow, and hold the position until the next command.
  • Run command: can also be replaced with gunfire at this time and the runner will start by kicking 2 legs, pushing 2 hands off the ground, hitting in the opposite direction with the legs. For this stage, the back foot will not pedal all the way, but quickly bring forward to complete the first run. The front leg will then have to pedal to straighten all the joints before being removed from the pedal, brought forward, completing the 2nd run.
Posture and hand placement in a low start

Rushing phase

The second stage in short distance running technique is javelin. When both hands are off the road, it is time for the runner to start moving into the dashing phase.

For javelin, the point of placing the front foot will always be behind the point of the center of gravity of the body, then move forward and pass first. In parallel with that is increasing running speed, the forward fall of the upper body, the level of force used in hand fighting needs to be reduced gradually. In the first step, the hands placed on the track will need to be slightly separated and gradually reduced until the end of the dash.

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Running phase. Photo: Google

During the dash phase, the increase in speed is mainly due to the length of the strides. Usually, the next step should be about 1/2 foot longer than the previous step, after 9-11 steps, it should be stable.

Mid-run phase

Running between intervals is a very important stage and you need to pay attention and keep the speed of the rush phase. The technique of standard interval running includes the following characteristics:

When the foot is placed on the running track, it can delay the pulse by placing it from the front half of the foot. The footing point will usually be in front of the center of gravity and range from 30-40cm depending on running speed.

The front kickstand will change to vertical, then change to the rear pedal and bring the front foot forward. At this time, the thigh leg is raised high enough, nearly parallel to the ground. Running speed at this stage will depend on the efficiency of the rear pedal. Therefore, the movements that need attention are performed strongly, proactively and in the right direction.

As soon as the front leg touches the ground, the shoulders and hips will need to shift forward. Shoulder-to-hip movement should be staggered, with upper body leaning forward about 5 degrees.

Run midway. Photo: Google

In mid-range running, when hitting the arms, the two hands will have to be bent at the elbows, staggered, in line with the rhythm of the legs. At this time, the two shoulders need to be relaxed, hit forward, and at the same time slightly closed in, hit back, slightly open to maintain balance for the body.

When running between intervals, it is necessary to pay attention to breathing normally, actively and not to disturb the techniques and rhythm during running.

Finishing Stage

Finally, when the finish line is about 15-20m close, the runner needs to focus on maintaining the speed. How to increase the lean forward, take advantage of the rear pedal effect.

Because the completion of a short distance of 100m is only counted when one part of the upper body touches the plane with the finish line, so in the last steps, the runner needs to actively bend the upper body forward to touch the chest to the finish line. In addition, you can reach the finish line with the shoulder or a combination of bending the upper body forward and rotating the body.

An important note is that when running to the finish line, the runner will need to run a few more steps so that the body can be in a state of balance, avoiding sudden stops that may fall or injure.

How to improve short distance running technique

How to improve short distance running techniques? This is an issue that many people care about, especially those who are new to this sports content.

There are 3 ways we can improve this sprint technique:

  • Increase running distance: this is an effective method to help increase body speed gradually. When the body can adapt to the intensity of running, it will help faster speed and better endurance. Therefore, increase your running intensity by gradually reducing the recovery time between each interval and running longer distances.
  • Perform inhalation – exhalation through both nose and mouth: this will help us have a more stable breathing rate, the body has enough oxygen supply during jogging, and at the same time remove carbon dioxide quickly.
  • Belly breathing while jogging: Deep belly breathing will help increase oxygenated blood flow to the organs, and prevent fatigue. In addition, belly breathing also has a calming effect and improves concentration and mental clarity when running short distances.
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Pedal closing technique

How to close “common”

  • The front pedal is located 1.5 feet from the start of the start line.
  • The rear pedal is 1.5 foot length from the front pedal, which is suitable for those who are new to short distance running.

How to close “far”, also known as the “stretching” or “stretching” way. The pedals are located further away from the starting line.

  • The front pedal is located nearly 2 feet from the starting line;
  • The rear pedal is 1.5 feet or closer from the front pedal.

This method is usually suitable for tall people with normal leg and arm strength. Close the pedals this way, the running distance is 2 feet longer than the race distance.

How to close “near”also known as the “closer approach”:

  • Both pedals are positioned closer to the start line – the front pedal is 1 foot (or shorter) from the start line.
  • The rear pedal is placed 1 to 1.5 feet from the front pedal. In this way, taking advantage of the power of the legs when starting, the start is fast, but it is often suitable for short people with strong limbs. It will be difficult for the foot to leave the pedal almost at the same time, it will be difficult for us to switch to using the back pedal force to alternate each foot (at a low level, it is easy to stop, 2 feet jump out of the pedal).

Either way, the longitudinal axis of the two pedals should be parallel to the longitudinal axis of the track. The distance between the two pedals horizontally is usually 10-15cm so that the operation of the thighs does not interfere with each other (because the two pedals are too close to each other). Preset pedal for dominant (stronger foot) foot. The inside angle of the front pedal to the road behind is $45-50; rear pedal is 75-80 dollars. It is necessary to grasp the rule that the farther the pedal is from the starting line, the worse the fitness of the runner, the lower the angle (if the opposite is true, the runner is easy to start early and easily break the rules).


In this article I have explained the questions What is a short run,The concept of a short run,What distances are included in a short run,Effects of short running,There are several ways to hit the finish line in a short run. Hope you will be satisfied with this answer. You can contribute more by commenting below.

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