5公里与3公里跑步的方法与技巧（The method and skill of running 5 kilometers and 3 kilometers）.docVIP

5公里与3公里跑步的方法与技巧（The method and skill of running 5 kilometers and 3 kilometers） (a). 5000 meters and 3000 meters run is the development of human endurance project, and often participate in the exercise, can exercise and improve individual endurance quality, cultivate good quality brave and hardworking, brave, firm and indomitable. (two) preparation activities First by jogging for 200 - 400 meters to mobilize the visceral ability to adapt, adjust breathing rhythm, the breathing method; special preparation activities and running: 40 - 60 meters sprint speed or run, the activities of the joint flexibility and flexibility; the arm exercises, the activities of upper limb joint: deep breathing exercise, adjust breathing frequency; the experience of mastering physical distribution of 5000 meters and 3000 meters in different distance. (three) action Essentials 1, general requirements. Action is easy and natural, the movement of the center of gravity balance, linear, strong rhythmic, muscle relaxation and alternation ability, do action not only effective, but also can save energy consumption. 2, accelerate the run starting and after starting. When starting, the body center of gravity falls mainly on the front body, maintain a stable posture, concentrate on listening to gunfire. Heard gunshots or password, forced stretching arms with the front legs, leg movements, quickly tried to swing the body forward, out of. After the start, keep upper body posture, push forward swing and swing arms should be rapid positive, gradually increase the step size and speed, with the extension of the acceleration section, the upper part of the body gradually lifted, ran to his desired tactical position after running into. The starting and speeding up is at the start of the game, the body quickly get rid of the stationary state, fast ran out, and as soon as possible to play normal running level and occupy a favorable position into. 3, on the way to run. The head and spine in a straight line, the l