Tip 1: Why is low sprint start more effective than high

Sport and Fitness

Tip 1: Why is low sprint start more effective than high

Running for short distances is different in thatrequires to develop the maximum speed in a short period of time. Here every second counts, because any delay reduces the chances of winning. To ensure a high rate of movement from the very beginning, sprinters use the so-called low start.

Why is a low start with a sprint more effective than a high

What determines the effectiveness of a low start in a sprint

Start at the sprint race lays the foundationfor the maximum effective short distance. The athlete performs the acceleration already at the first steps. It is at the initial stage of the race that it is important to secure an advantage in speed.

Experienced sprinters spend a lot of time working out the initial phase of the race, making rapid descent from the start line.

At the dawn of track and field,has received a high start, in which the body of the athlete is located almost vertically. Sometimes, in order to increase the initial running speed, various tricks were used. For example, runners tried to lean on sticks or took small stones in their hands. Already in antiquity, athletes used to stop at the time of the start of the stone plate. A poor start entered the practice of sprinting only at the end of the XIX century. Today this technique is considered standard, as its advantages are obvious. This type of start allows you to immediately start running at a fast pace and on a short stretch to develop the maximum possible speed. The effectiveness of low start is determined by the fact that at the moment of convergence from the starting line the center of gravity of the runner is already far ahead of the support point. Of particular importance is the correct setting of the feet. Being at an acute angle to the path, the sprinter's legs provide the maximum repulsive force, which at a high start can not be achieved with all the desire.

Low-start technology

When using a low start,called start pads, which are installed at different distances from the starting line. The pad pads are positioned so that they are inclined relative to the surface of the treadmill at a certain angle.

Correctly fitted pads optimally stretch the gastrocnemius muscles, which increases the repulsion speed and strength at the time of separation.

Having received a signal to prepare for the start, the sprinterHe places his feet on the pads, leaning on his hands. In this case, the jogging leg is placed on the shoe, which is located farther from the start line, and the fly leg is placed on the nearer. After that, the runner descends to the knee of the leg behind him and puts his hands along the start line, placing his thumbs inside. Optimum, if the arms are located on the width of the shoulders. The trunk is straightened before the start, the head is slightly inclined downwards. Upon hearing the command "Attention!", The sprinter slightly straightens the legs, raises the pelvis and rests his feet in the support pads of the pads, while straining the muscles of the legs. The sportsman keeps his body straight, his gaze is directed downwards. At the moment of the starting shot, the runner is actively repelled by both feet, tears off the path of the hand and sharply lifts the body forward, helping himself with the movements of bent hands. It is this technique that allows you to leave the start with the maximum speed.

Tip 2: How to set up satellite TV

Satellite TV is firmly establishedmillions of Russians and continues to win more and more of its supporters. Usually a specialist installs and configures the set of equipment for receiving satellite TV channels. But this work is not so complicated that it can not be done on its own.

Instructions

Buying a set of equipment, pay attention toon the diameter of the antenna. In order for the reception to be confident in any conditions - for example, with a thick thunderstorm cloudiness, take an antenna with a mirror diameter of at least 90 cm.

Immediately get a set of bolts for fastening towall - usually complete with an antenna they are not. Also, you will need two F-connectors and a cable of the required length for connecting the receiver and the antenna converter.

Setting up the satellite dish starts with a searchon the Internet information about the exact coordinates of the satellite you are interested in. For example, to view the channels of "Tricolor TV" in the European part of Russia, you will need to direct the antenna to a point six degrees to the left of the south - if you face it. The height of the satellite's location above the horizon line depends on the locality in which you live. It is not necessary to know it, just look at the approximate inclination of the antennas of those who already watch "Tricolor TV".

Do not try to mount the antenna too high -for example, on the ridge of a roof. In this position, with rain and temperature close to zero, it will ice icy in the wind, which will lead to the termination of reception. Try to install it in a place that is slightly closed from the wind, while the line between the antenna and the satellite should not obscure trees and other objects.

Connect the receiver and antenna converter with ascrewed F-connectors (the order of their installation, look on the Internet). Connect the supplied TV cables to the receiver, switch to receiving an external signal. Turn on the TV, press the red button on the receiver's receiver (for "Tricolor TV", for other receivers, see the supplied instruction). On the screen there should be a window with two scales - signal level and its quality. While the antenna is not tuned to a satellite, the scales are empty.

To configure, you need an assistant. You will turn the antenna, assistant to inform you if the signal is picked up from the satellite. You can communicate by cell phone. Note that modern offset antennas visually look much lower than the place where they catch the signal. Therefore, for the northern regions, the dish can visually even be pointed slightly to the ground.

Using a compass, point the antenna at a pairdegrees to the right of the place where the satellite should be located. Lower it down, then start to slowly raise. The assistant must tell you when a signal appears on the tuning dials. If the plate is raised, but there is no signal, repeat the whole procedure by turning the antenna a degree to the left. Experience shows that you can catch a signal from a satellite within ten minutes.

Once the signal is caught, start neatly andvery little to turn the antenna to the left, right, up and down, achieving the level and quality of the signal at least 80%. After that, secure the fastening screws. When tuning to "Tricolor TV" you should start to show the information channel, it is on the first button of the console. All other channels will appear within a few hours after activation of the "Start" card.

Tip 3: How to get to Portugal

In order to get to Portugal you need to get a Schengen visa for the duration of your stay in the country and purchase an air ticket to the desired city. You can also reach this country from neighboring Spain.

Instructions

Book a non-stop flight fromMoscow to Lisbon. Such flights are carried out by TAP Portugal. The duration of the flight is 5 hours 35 minutes. Please note that the airline often arranges promotions and provides substantial discounts when buying round-trip tickets. You can book a ticket on the airline's website. For convenience, select the region in which you live.

Take a trip to Lisbon from Moscowair transport with one intermediate docking. You can choose the flight from one of the many European airlines, for example, Ukraine International Airlines, Turkish Airlines, Royal Air Maroc, Brussels Airlines, Swiss Airlines, Air France, Austrian Airlines, LOT - Polish Airlines. The cost of such a trip can be lower than when choosing a non-stop option, but the flight time is longer and is from 8 hours, the fastest option is offered by Swiss Airlines.

Keep in mind that the cheapest optionget to Portugal - fly to the Spanish airport, and then use ground transportation. The best option is to travel through Madrid. There you can fly by Aeroflot, Siberian Airlines (S7 Airlines), Air Europa Lineas Aereas, Iberia - these companies carry out non-stop flights, there are also many options to fly to the capital of Spain with one intermediate landing. In Madrid, you can buy a ticket for the Madrid-Lisbon train or use the bus service between these cities. You can also rent a car at Rent a car.

Get a ticket to the city of Porto, which is 280 kmnorth of the capital of Portugal. Non-stop flights to this city are not carried out, flights with one intermediate landing are offered by Brussels Airlines, Swiss Airlines, AllItalia, Iberia, LuftHansa, carriers are listed in order of increasing ticket cost.

Tip 4: How to make a diet

To be healthy, you need to be right.to eat In the diet should be a certain amount of protein, fat and carbohydrates. Water consumption is also very important, you should drink at least two liters per day. Only in this case, each cell will be supplied with everything necessary.

Instructions

In order to properly formulate a dietnutrition, you need to follow a few rules: It is necessary to limit the consumption of certain products, such as candy, cookies, chocolate, sweet drinks, that is, those products that contain a lot of sugar. When there is a desire to eat, then you should eat fruits, nuts, dried fruits.

From fried and fatty foods should be abandoned altogether. For example, instead of fried scrambled eggs, it is better to eat a boiled egg, meat should be steamed, and vegetables should be baked rather than fried.

The food is best to take simple freshly prepared foods.

Do not eat white bread and buns, they are betterreplace with products from coarse flour, as they contain much more vitamins and minerals, as well as healthy fiber, which is necessary for digestion.

Every day you need to eat fruits and vegetables, both in raw and boiled form, but it is much better to cook them for a couple, since with this kind of heat treatment they lose much less useful substances.

In the preparation of the diet should pay attention to the protein content, they are in meat, fish (it is better to choose non-fat varieties), as well as in legumes, such as peas, beans.

Making a diet is not very difficult, but withThis should take into account that food should be fractional, this implies about five meals every three hours. For breakfast, it is best to eat porridge, because it is rich in carbohydrates, for lunch you need to eat meat and vegetables, as well as a side dish can be porridge. For dinner, protein food, in snacks should eat fruits and vegetables, but preferably until six o'clock in the evening. In the preparation of the diet should also take into account the calorie content of dishes, if you want to lose weight, you need to reduce the number of calories consumed, they should be below the norm, and for weight gain, respectively, above the norm.