Horse racing process

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Jockey details tips:

1, the food the night before the race is mainly pasta, vegetables, seafood (shrimp, etc. ) and fish. Avoid spicy, pork, beef and mutton, drinking;

2. Before going to bed:

A, put large-size cloth on clothes or pockets, and stick small-size cloth on clothes storage bags.

B, rinse the energy glue with clear water and soak it in a clean water cup.

C, check and cut off the toenails.

D Running shoes, baskets, muscle socks, clothes, pants, sweat towels, wallets, running cloth caps, running watches and salt pills are all placed in an orderly way.

E. Don't go to bed later than 1 1. If you can't sleep, use your nose, pay attention to exhaling hot air and inhaling cold air.

3. On the morning of the competition:

A, get up more than 2 hours in advance. Drink warm water after getting up and go to the bathroom to empty (especially stool).

B, don't take a hot bath (or no bath).

C. Before wearing running clothes, apply emulsion or vaseline to the soles of feet, lower limb triangle and chest.

D, eat breakfast 90 minutes in advance. Mainly eat bread, clear soup noodles and porridge; Avoid eating fried and spicy foods such as eggs, milk, soybean milk and sweet potatoes. Eat 65438+ 0/3 of the usual amount.

E. wear long clothes and trousers when going out to keep your body temperature. If it rains, wear a raincoat.

4. Arriving at the starting point:

A, warm-up jogging 10 minutes or so.

B, dynamic stretching.

C. If there is a need for sprint speed, do several groups of 60m sprints after stretching.

D, eat an energy glue 30 minutes before departure; Take two or three sips of water about 10 minutes before departure.

5. Let's go:

A. If there is a raincoat, tear it off and throw it on the side of the road.

B, the pace of the first 5 kilometers must be lower than your average pace.

C, every water station must drink, the amount of each drink is the amount of a mineral water bottle cap, and it will be swallowed in your mouth for a while.

D,10km, 20km, 30km, 36km, one energy glue each.

E, salt pill according to the degree of hot weather and personal sweating.

F, if there is severe pain, immediately stop running, see a doctor. 6. Reach the finish line:

A, jogging or jogging 10 minutes.

B, take the clothes bag and put on dry clothes.

C, appropriate stretching.

D, when hydrating or drinking, don't gulp it, but sip it.

7. The day after the game:

A, ice each joint below the leg 15 minutes.

B, avoid massage.

C. avoid taking a hot bath.

D, avoid big wine.

E. avoid staying up late.

Remarks: Please give up running when you have a cold, fever and cough during your menstrual period.

Don't forget: the goal of horse racing is to make your body healthier.

The above contents are for your reference.

Brother Xiang has been practicing so hard for a long time. It can be seen that running is really effective for people's health.

I don't want to run because I am fat. Until recently, I really couldn't lose weight, and I lost weight faster. I have to go. I insist on at least 3 kilometers every day.

Let's go