中长跑技巧：不仅匀速，更要冲刺。 Middle-long-distance skills：Uniform not only，More to sprint。

　　在中考体育中，中长跑分为男生1000米和女生800米，在这里提到几个技巧，可以使考生稳中求胜。“在比赛起跑时，适当猛冲一下，不要慌，不要挤，注意安全，冲几十米就可以稍微慢下来。然后，保持好自己的速度，最好是跟随跑，就是跟上一个与自己水平差不多的人。”跑步的过程中要注意呼吸，三步一呼，三步一吸，“这里所说的三步，就是向前跑三个单步，一直保持吸气，再跑三个单步，一直呼气。如果气短，做不到，就改成二步一呼二步一吸。”在这个过程中，考生需要注意，嘴不要张得太大，否则，吸进冷气会肚子痛。

In tests in sports，Divided into the 1000 metres and the boys middle-long-distance race girl 800 meters，In several techniques mentioned here，Can make the examinee is steady win, too。“In the starting，Dashed the appropriate，Don't panic，Don't squeeze，Pay attention to safety，Blunt dozens of meters can slow down a little bit。And then，Keep your speed，Had better be followed to run，Is keep up with a with their level of almost。”The process of running to pay attention to breathing，Steps a call，Whiff of three，“Here said the three steps，Is run forward three a single step，Keep breathe in，Run again three a single step，Has been out。If shortness of breath，Can't do，Step two is to a call 2 step a breath。”In this process，Candidates need to pay attention to，Don't a mouth too large，otherwise，To breathe in the air conditioning can stomach。

　　建议，考生在跑的过程中要匀速，在临近终点的最后200米时，要用尽全身力气，向前冲，“这时可以大口呼吸，直到冲过终点，这样一定能取得好成绩。”肖海然说，考生在跑步的的过程中一定要注意动作，“考生跑步时一定要放松，注意全身协调，用全脚掌着地，屈膝缓冲过渡到前脚掌蹬地，上体挺直放松，两臂自然有力地摆动。”

suggest，The examinee in the process of moving to run，In the end is near the last 200 meters，To run out whole body energy，Forward blunt，“Then can big breath，Until crossed the finish，This can get good grades。”XiaoHaiRan said，The examinee of running the process must pay attention to action，“Candidates running must relax，Pay attention to the whole body coordinate，With the whole foot touchdown，Kneeling before the transition to the foot pedal cushion，Torsos straight to relax，Two arms natural powerful swings。”

　练习方法： Practice method：

　　建议，平时练习时，考生在400米的操场上跑上三五圈，就可以了。肖海然说，跑步练习每天要适量，根据个人能力，可在最后半圈时进行冲刺跑。

suggest，Usually practice when，The examinee of the playground in the 400-meter run on lap 35，Can the。XiaoHaiRan said，Running drills want right amount every day，According to the personal ability，But in the last half a lap for some sprints。

　　投实心球：握球要准，摆球要高。

Cast proves：Grip the ball to have the right，Put the ball high to。

　　对于练习实心球的技巧，肖海然认为，首先要有一个正确的握球姿势。“握球时，两手十指自然分开，两手的食指、中指、无名指和小指放在球的两侧，将球夹持。握球后，两手自然下垂置于身体前下方。接着进行预摆，预摆次数因人而定，一般是一到两次。”最后一次预摆时，球从前下方经过胸前至头后上方，加快球的摆速，身体后仰，形成反弓形，同时吸气，再用力从后上方向前上方前摆，再配合蹬腿、送髋、腰腹急震用力这一系列动作，使球在手举到最高点时，向上45度抛出。

Practice proves to the skills，XiaoHaiRan think，The first to have a correct posture grip the ball。“Grip the ball when，His hands clasped nature separate，Hands index finger、Middle finger、The ring finger and little finger on both sides of the ball，Holding the ball。Grip the ball after，Natural prolapse at their hands before below。Then a c，The pendulum of the number and decide，General is one to two times。”The last time the place，The ball was through his head after below to the top，To speed up the ball of pendulum speed，Body back，Formed the bow，And breathe in，Reoccupy force after forward from above above place before，Together with the kick、Send hip、Lumbar abdomen nasty shock force this a series of actions，The ball in hand lifted to the highest point，Up to 45 degrees out。