Born to Run

　　 "Raise your heels, and your toes touch the ground. The toes must be swung out from above the knee joint. Pay attention to details."

　　 Ye Qin is training to pull the rubber band quickly. Next to him, Nie Fangping has been watching his movements closely, constantly reminding Ye Qin of his running.

"You need to use your brain during competition, and even more during training. You have to remember how you feel when you run, and then integrate it into your training. In the process of strength training, pay attention to combining with your own feeling when you run. , Let the correct muscles of the body participate in the training, and ensure that your force is in the right way. Hurry up! Hurry up!"

　　 The crackling sounds sounded quickly one after another.

　　 Nie Fangping held a small bamboo pole with the thickness of a pinky finger in his hand, while instilling the key points of training attention to Ye Qin, while constantly whipping the ground with the bamboo pole behind Ye Qin.

　　 The speed of the bamboo pole lashing was very fast, and the whirring sound and the crackling on the ground were like firecrackers set off. Nie Fangping used this method to force Ye Qin to continuously increase the pace of his legs.

　　This kind of training method is very traditional, but it is very effective. When people feel pressure behind them, they can always burst out their potential.

Ye Qin also knew that the bamboo pole that Nie Fangping was holding could not really hit him, but it was this kind of constant whipping action, as well as the sound of the bamboo pole breaking through the air and the figure that slapped the ground, which made him already a little bit sour. The movement of pulling the rubber band on the leg sped up unconsciously.

　　 One set for one minute, each set had an interval of 30 seconds. After running six sets in a row, Ye Qin's movements stopped completely.

　　 The lungs burst open, burning in the lungs with every breath, and his legs were so weak that he could hardly stand.

　　 But at this time, he still can't stop, he needs proper muscle relaxation and recovery. Today's training has just begun.

Starting from April, Nie Fangping’s training plan for Yeqin has added a lot of targeted strength training. Although he practiced basically once or twice a week, and no more than three times, he could basically do it after each practice. He staggered to the special track team window in the cafeteria to eat a nutritious meal. As for self-study, the stairs that could be bought in a few steps were even more difficult. Almost all walked up with the railing.

Lifting dumbbells, forward lifting on the mat, flexor, ligament stretching, straight arm pushing down, sitting and kicking exercises, etc., there is no special heavy weight and advanced equipment, but these simple strength exercises are detailed and complicated. Especially Nie Fangping pays special attention to details, a very simple action, but Nie Fangping needs him to use many muscles that he would not normally notice to train.

　　 "Ye Qin, do you know why you can always beat others in the last half?" Nie Fangping looked at Ye Qin panting, and suddenly asked from the side.

　　 "My speed and endurance are relatively strong." Ye Qin didn't particularly understand Nie Fangping's sudden question, and replied tentatively after taking a few breaths.

　　 After having been in training for such a long time, he is also aware of his strengths and weaknesses, starting and accelerating are weaknesses, and it takes longer to adjust. The advantage is that after entering the running rhythm, his mid- and second-half speed can be maintained longer than others.

　　 "The speed and endurance are stronger than other players. That's right, but there is one more..."

　　 Nie Fangping pointed to the muscles behind Ye Qin's thighs and calves, "Your back muscles are very developed, and it gives you a lot of help when running, especially in the second half of the race.

After speaking, it seems that Yeqin can’t understand well. Nie Fangping said in a relatively detailed manner: “You have participated in many 400-meter races. You have found a lot of athletes competing with you. They were in the latter half of the race. At that time, the body was shaking, especially for some players with relatively poor physical fitness, they even swayed from side to side, and even stumbled a little."

　　 Ye Qin recalled the situation of his game, then nodded, "There is a situation like this. When I surpassed others in the second half of the race, I often noticed that at this time, many people had deformed their movements when they ran."

"This is the reason why the muscle strength of the back muscles is not enough. Everyone who runs 400 meters to the back course will experience severe fatigue, and the players with more developed back muscles can better maintain the balance of the body and make the speed drop more. small.

Your excellent speed endurance is one aspect, and the other is that your back muscles are stronger than the average person. When fatigue occurs later, you are better able to stabilize your balance, and the posture is not deformed, so the speed is also maintained. Better.

　　 So when you are training for strength, you must pay attention to yourself in the future, that is, don't just practice only the obvious big muscles, there are many small muscle groups, they are very helpful for your performance improvement. When the small muscles are trained, as long as the big muscles come up, the results can move forward in large strides. "

　　 Ye Qin nodded his head seemingly understanding, and silently wrote down what Nie Fangping had said.

　　 In these days, Ye Qin still has doubts in his heart after entering high-intensity strength training.

　　 One reason is that I don’t particularly understand the role of strength in sprinting, and the other is that I feel that Nie Fangping always has a sense of urgency to add high-intensity strength training to him.

　　In his understanding at the beginning, he thought that as long as he could run, he was tired of running. The training should be the same as before, run more and keep running for training. Even if you want to practice strength, you can practice leg muscles, but Nie Fangping not only requires his lower limb strength, but also has extremely high requirements for total body strength.

　　 But slowly through contact with Nie Fangping and various training, I also began to understand that the muscle strength of a sprinter is an organic whole. The overall development of muscle strength will help improve the performance of special sports. The comprehensive strength refers to the comprehensive and coordinated development of all parts of the human body, upper limbs, lower limbs, front muscles, back muscles, large muscle groups, and small muscle groups~www.ltnovel.com~ Strive for a comprehensive body during strength training Strength, pay attention to the coordinated and balanced development of upper and lower limb strength and waist and abdominal muscle strength, large muscle group and small muscle group strength, front and back muscle group strength, superficial and deep muscle strength, and the diversification of training methods and methods can improve the coordination of the body Sex and sensitivity also play a very important role.

This is also why Ye Qin began to feel that he is practicing more and more tricks. Some are very simple exercises of leg swinging and hip movement, raising the leg, pushing left and right, and some are similar to the training of plank support and crawling on the ground. , There are instant jumps, one-foot jump, two-foot jump and so on.

　　 Moreover, the time for these trainings has been choked to death. The completion time of each item is arranged in strict accordance with the time schedule, which is short and efficient. So although the training time is not long every day, the intensity has improved several levels compared to the previous and Yan Ning training.

　　 If it weren't for eating that tasteless nutritious meal every day, as well as all kinds of greasy drinks, Ye Qin himself wouldn't know how to stick to it. Of course, if you don't eat these nutritious meals, you don't have to say that your body can bear it. Ye Qin once saw the price of some things, and he didn't dare to waste a bit no matter how unpalatable it was.

　　 The second one is the kind of urgency and expectation that he can't see, but from Nie Fangping or Yan Ning's training plan or sometimes behavior.

　　Although he can't fully say it, the training is for himself. Ye Chin can feel the eagerness of Coach Nie hidden behind the rigorous training.

　　 But they didn't say, Ye Qin didn't ask.

　　 Just keep gritting your teeth to complete one training plan after another. If you want to be successful, people who practice sports must have beliefs, goals, and go on firmly.

　　He just walked on so firmly.