The Legend Of Konoha Iruka

The participants of the sports meeting are confirmed, and the rest is training. Iruka doesn't want all the students in his class to lose in a mess.

So, now Iruka has to give some guidance, that is to say, some precautions.

The first item, the 100-meter sprint, will not say much. It is a pure test of explosive power. Inuzuka's explosive power is actually quite good. Of course, the opponent he faces is not weak.

The second item is 10,000-meter long-distance running. This is a competition that tests endurance, sprint speed and tactics. There are many points to pay attention to.

However, Naruto was very confident: "Ms. Iruka, don't worry, I will run away."

"No, Naruto" Iruka shook his head and said, "Your opponents are also very strong. I heard that there is also Rock Lee. Therefore, if you want to get the ranking, you must pay attention to strategy."

Naruto blinked his eyes. He was still in the stage where he was not afraid of tigers when he was born with a calf, so he did not have an objective understanding of the current grim situation.

However, when it comes to Rock Lee, Naruto has to cheer up. As far as he knows, Might Guy is training Rock Lee, and Rock Lee has also made great progress, which should not be underestimated!

"Naruto, listen carefully" Iruka said solemnly: "10,000-meter long-distance running requires a certain level of running foundation. In this regard, you have followed Guy, and you already have it. Just keep it going."

Naruto nodded, this is the source of his confidence.

Iruka continued: "The 10,000-meter long-distance running still needs to test speed, so you still need to train for speed. You don't need to run 10,000 meters, you have to run first."

"You know, our ninjas are physically strong. It is not difficult to run 10,000 meters. Therefore, the key to victory lies in speed.

Let me give you a suggestion. Repeating 400 meters is the best and easiest speed training. Specifically, it is to run 400 meters repeatedly as much as possible.

At the beginning, you can try to run 400 meters 6 times. As the training progresses, gradually increase the number of repetitions to a total of 5 kilometers per training.

The purpose of speed training is to practice speed. You run 400 meters as fast as possible, then 800 meters, and then 1200 meters... Keep extending the distance until 10,000 meters.

There is still a period of time before the sports meeting begins. Don't use too much intensity for your first speed training, and then gradually increase the training intensity to give your body enough time to adapt. "

Naruto nodded. Although he still doesn't understand well, he is right to follow Iruka's words.

Iruka continued: "Naruto, you have to learn to run rhythmically. According to our research by the Konoha Science and Technology Bureau, rhythm running is an important training that must be done to increase speed. Because it allows the body to learn how to adjust breathing and absorb more. The oxygen can delay the generation of muscle fatigue.

For example, when the leg feels like being filled with lead, a person can't run. This is because running produces metabolic waste, which accumulates on the muscles, resulting in excessive load.

Rhythmic running can delay the accumulation of metabolic waste, so that people can run at a faster speed for a longer time. Like speed training, increasing the difficulty of rhythm running should also be done step by step, starting from 1,000 meters, to 2,000 meters...slowly extending to 10,000 meters. "

"Yo Xi" Naruto's eyes lit up. He was quite confident in the Konoha Science and Technology Bureau. The research results of the Konoha Science and Technology Bureau must be very scientific.

"One more trick" Iruka said in a low voice: "Set a goal during the run, that is, set a goal in front of you.

There is a target at a position of 1 km, a target at a position of 3 km, a target at a position of 5 km, and a five target at a position of 8 km.

You run toward the goal, so you have a reference in your heart, knowing how long you have run, and then rushing to the goal, you will feel a sense of accomplishment in your heart, and then you will continue to work hard.

However, this requires you to observe the runway in advance, or to arrange the targets in your own mind. "

Naruto thinks so. He is also a frequent runner, so he naturally knows this.

Iruka finally said: "In short, you have to make a reasonable race plan. To run 10,000 meters, it is very important to make a race plan. You must know how much time it takes to run 10,000 meters to ensure that you have a good score in your heart. .

Keep the target time in mind at all times to ensure that the first 5 kilometers stay at or slightly below the target speed.

In the second half of the game, be mentally prepared. If you still want to maintain the target speed at this time, you must put in more effort. When fatigue strikes, the psychology begins to cause trouble.

A voice always echoed in his head: "It doesn't matter if you don't maintain the target speed", "If you didn't run well this time, there will be another time." Don't succumb to this voice, stick to it, stick to your target speed.

Usually when the last 500-1500 meters is the most uncomfortable, the legs are getting heavier and heavier. At this time, you must cheer yourself up and use all your strength to hold on to the end. "

"Understood." Naruto nodded heavily, then plunged into the following training.

Iruka nodded in satisfaction, and then coached other people and became a head teacher, which was really heartbreaking.

Throwing a solid ball in the third, high jump in the fourth, standing long jump in the fifth, rope skipping in the sixth, shuttlecock kicking in the seventh, and pull-ups in the eighth are nothing to say.

However, the ninth tug-of-war is different, this one is very skillful.

Tug-of-war is a team competition. Iruka called all the contestants over and talked about the precautions together.

"Preparation posture for tug-of-war, 1. Hold the rope: palms of both hands must be up; 2. Pull the rope: the rope must pass under the armpit; 3. The toes must be before the knees, and the whole body should be stretched and straightened before the tug-of-war is issued." Iruka.

"Don't be afraid of falling while standing. Everyone should lean backwards as much as possible, with the center of gravity pressed backwards and sinking downwards. Simply put, look up at the sky."

"When sorting, do not arrange according to strength and weight, from the end of the rope to the front line, from heavier to lighter. Pay attention to the distance to prevent stepping on. Don’t hurt your arms but neglect your feet and legs. Stand firm! The front is stronger, the tail is heavier."

"When you hold the rope, pull the rope to the straightest point before the game. You must! Otherwise, the people behind will use more force, the rope will bend, and the force will be neutralized. Everyone’s force must be straight back, otherwise part of the force will be lost. The strength of one's own people is offset, and the result is half the result with half the effort."

"The last person who pulls the rope must be fat and vigorous. He must squat low, and his center of gravity must be low so that he won't be easily pulled away."

Shikamaru thoughtfully, then looked at Chōji, heavyweight, the finale!

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