Born to Run

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"Raise your hands straight, form a lunge on the opposite leg, keep your body balanced during the action, don't collapse your back, and look ahead."

In the indoor training venue of the Haixi Provincial Sports School, Ye Qin is kneeling on a yoga mat, holding a dumbbell with one hand, training at the rhythm of Nie Fangping.

The indoor training venue is quite wide, with a length of seven or eighty meters and a width of thirty or forty meters. On the right side of the training hall, there is a four-pass indoor plastic track. On the other side, you visit various training equipment, such as dumbbells, barbells, treadmills, exercise bikes, rowing machines, stair machines, calf curls, and weights. Tensile machines, heel lifters, shoulder press machines, butterfly machines, etc., are all included. Compared with the fitness equipment in general fitness centers on the market, there are more complete.

Kneeling **** lunges, a fitness exercise that mainly trains the buttocks and legs, but also helps to improve core strength.

With Nie Fangping's voice, Ye Qin began to repeat the movement of lifting dumbbells with one hand, changing from kneeling to lunges. Each set of ten reps, after completing a set of alternate hands and legs, continued.

Xie Yanghong stood by and frowned slightly watching Nie Fangping instructing Ye Qin's training.

Nie Fangping started to conduct strength training indoors with Ye Qin a week ago, and he was observing that most of the training methods are similar to what everyone knows, but after watching it for two days, he still has some doubts in his mind.

"Coach Nie, isn't this intensity a bit lower?"

Xie Yanghong pointed to Ye Qin’s training dumbbell, “This is two kilograms. Sprinting requires explosive power. Ye Qin obviously needs to strengthen strength now. He wants to train his muscles with heavy weight. Like this training method, it seems that it is not very meaningful. It is for muscle strength. The growth is not so obvious."

"It's okay, take your time, this is good, I think Yeqin can go farther."

Nie Fangping replied with a smile, with a calm expression, and didn't seem to be offended by Xie Yanghong's sudden interruption.

In a sense, Xie Yanghong is right. Ye Qin is too thin now, and his muscle strength and explosive power are completely insufficient. The rhythm will be slowed down at the beginning of the start. Targeted explosive strength exercises are very conducive to rapid improvement of Ye Qin. Current results.

In the strength training Nie Fangping gave Ye Qin, there was no such heavy training program, including equipment training such as clean and **** and squat, which was lighter than many fitness enthusiasts.

On the one hand, Ye Qin's muscle strength is insufficient now, and on the other hand, there is still room for Ye Qin's body to grow. Although strength training is carried out, for Ye Qin's strength training, they all use linkage training methods.

Ye Qin lacks muscle strength, but he has not thought of deliberately strengthening for the sake of long muscles, but for long-term training of core strength and linked body movements.

This must be a relatively long process. For a while, Ye Chin may not even see too many muscle changes, but it is much more beneficial for improving muscle mass and long-term career growth.

In Xiushui No. 2 Middle School, although some equipment was added, there was still a lot of lack. At that time, Nie Fangping was mainly thinking about training without equipment.

Now that the conditions are available, what Nie Fangping thinks is mainly to use equipment to assist in correcting some postures and exercises that were not detailed enough.

For example, in the men's 200m final of the Yechin World Championship, his calf was scratched by spikes. This is due to the lack of standard running movements. Although it is said that sprinting events often fight for explosive power and speed, just go straight to the run. As long as you run fast, no one will say anything about ugly movements, but will really want to imitate them.

But in many cases, the results that can be achieved in the end come from this little detail work. Ye Qin's professional training is not long, and there are some things that he hopes to be slower and gradual!

What Xie Yanghong said is also what Nie Fangping is worried about Ye Qin's current situation after entering the professional team. Ye Qin's talent is in place, but the basic training is not solid. It is inevitable that people will be promoted by entering the sports system directly.

On the contrary, the current high school environment is relatively relaxed. There is no pressure on what kind of results Yeqin urgently needs to achieve, and what kind of rankings he needs to participate in what competitions. You can slowly improve the details little by little.

In order to participate in the World Junior Championships this year, Ye Qin was suddenly given intensive strength training. Nie Fangping thought about it later, but it was a bit unreasonable. Although due to the constraints of the conditions and Yeqin’s classes, it was not considered a particularly high intensity. But in fact, it should be slowed down even more.

Training and cultivating a qualified athlete is not a matter of overnight, but a long and long process! Ye Qin's performance improved rapidly this year, but he did not dare to be blinded by this phenomenon.

"Farther away?!"

After hearing Nie Fangping's answer, Xie Yanghong did not continue to speak out. After all, this was a gap in coaching philosophy. Moreover, Ye Qin was not an athlete he led, and occasionally opened his mouth a little too much.

But he is a professional coach, listening to this, and watching Ye Qin's training, he slowly tasted some taste.

After Ye Qin came to the sports school, he did not immediately start training the next day. Instead, he and Nie Fangping took Ye Qin to the Municipal Institute of Bone Age Testing for a physical examination.

He has read the analysis report, which contains a bone age test. Ye Qin's current height is 1.77 meters, and it says that he can grow to about 1.8 meters.

Bone age testing technology has been used in the field of sports for basically 20 to 30 years. Athlete Miao Zi of the subordinate sports school wants to become an athlete of the professional teams such as the city team and the provincial team, and must pass the level of training. The first hurdle is the coach. The coach selects athletes with good athletic skills. The second hurdle is to go to the bone age testing research institute for physical examination. The most important test item is to measure the bone age to predict the athlete's lifelong height.

For athletes, this is a very important value. Especially some special sports, such as basketball and volleyball, which have high requirements for height, are the most important.

Sprinters are relatively more relaxed. There are many smaller athletes in the international arena. However, according to the current selection, the men's one-to-two hundred meters athletes are still concentrated between 170-185. Asian athletes are taller. I am afraid it will easily affect the cadence.

The 400-meter and 800-meter items are relatively relaxed for the height, because the starting requirements may be reduced, and the height of 180-190 is still relatively ideal.

For competitive sports, height and posture are both very important qualities and one of talents.

Ye Qin's current main item is men's 400 meters. If the height can grow a few centimeters higher, it is still very useful in improving the stride.

The bone age test is relatively accurate. The prediction error of ordinary teenagers is about ±2 cm, and the error of athletes will be larger, about ±5 cm. Adequate sleep and reasonable nutritional intake are the two key external factors that promote growth. The training of athletes is fully enclosed. There are strict regulations on work and rest time, diet and ration, and life is definitely more regular than ordinary people. Another important reason is that the characteristics of different sports events affect the growth of young athletes. For example, basketball and volleyball can promote height growth, while weightlifting and gymnastics can inhibit the development of height. Therefore, the height of athletes changes relative to ordinary people. In other words, the space will be larger.

Like the basketball player Dayao, when he was 10 years old, he was 1.65 meters, and he was estimated to grow to 2.21 meters when he measured his bone age. When he was an adult, his height was generally said to be 2.26 meters, which is not much different.

Of course, it does not mean that there is no error. For example, when former women's volleyball national player Zhou Suhong entered the provincial sports school in 1992 and entered the sports vocational technical college in 1994, they both did bone age tests. The 13-year-old was estimated to be 1.77 meters at the provincial sports school test, and it was estimated to be 1.81 meters at the 15-year-old. The last time is considered correct.

Ye Qin completed a set of kneeling **** lunges. After a short rest, with the help of Nie Fangping and Xie Yanghong, he used field equipment, and then performed a ten-kilogram barbell butt-retraction training.

The method of exercise is a bit similar to the psoas training in the gym, except that the power point of this action is mainly on the hips, the legs are straightened, the legs are stretched straight, the hands are tightly held on the barbell, the waist is straightened, and the hips are upward.

For an athlete, the developed buttocks muscles are very important. The buttocks are the engine of the whole body's functions, connecting the spine on the upper part and the legs on the lower part.

Some swimming, weightlifting, fighting and other events have specialized training such as butt-clamping and butt-lifting. Many daily training or exercise programs actually train the hip muscles, but for sprint events that emphasize explosive power and speed, this aspect needs to be more focused. In the international athletics, almost all sprinters who are visible at a glance, without exception, have extremely developed buttocks muscles.

According to Nie Fangping's movement requirements, Ye Qin slowly grasped the barbell, exerting force on his hips, and slowly straightened up and raised the barbell.

If you want to improve your performance, there are no other shortcuts. There is only training and sweat in exchange for an increase in your speed on the track.

The barbell is not heavy and not strong, but every detail needs to be done.

This is similar to many fitness. Novices go to fitness. In many cases, fitness coaches will not suddenly come up to give you this or that training, but will first teach you how to use equipment and standardize your movements.

On the one hand, it is not easy to get injured, and on the other hand, it can keep the body shape better.

Putting it on Ye Qin is to make him have a more ideal posture. His current height skeleton has not been completely finalized, and his movements are standardized and regular, so he can adapt to any intensity of training in the later stage, and can also reduce ills. The injury of the training movement, and also invisibly raised the ceiling of his talent.

The body of ordinary people may look normal, but they often have left and right feet~www.wuxiaspot.com~ The spine and cervical spine are bent sideways due to years of living habits, chicken breasts, and eight-shaped legs are hidden in the body.

Normal life is not affected, but when doing super-intensive training or competitions, it is very likely that the whole body will be affected, and various injuries may occur, which also affects the possibility of achieving higher results.

Especially for sprinting, the sudden outbreak is the result of the overall coordinated movement of the body. The fewer minor problems and bad habits in the body, the more beneficial it is.

Xie Yanghong looked at Nie Fangping, who was very patient and careful, and standardized Yeqin's basic training movements little by little, and he was a little admired for no reason. For a coach, it is really rare for a coach to begin to pay attention to these details of training before the athletes are far from achieving results.

In the environment he came into contact with, the various coaches dare not say that all of them were eager for quick success and quick gain, but they were really able to stand the temperament, a little bit was still relatively rare. The most common situation is basically that athletes have achieved performance, and when some originally neglected problems affect further performance improvement, they only think that they should be corrected slowly. Not to mention the effect, but it undoubtedly affected the growth of athletes.

Just as Yeqin's training was in full swing, there was a sudden sound of footsteps outside the gate of the indoor training hall.