Building a best fitness model Through Sprinting

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Building A 6-Pack Fast
The fact every 100 meters you sprint, you work your abs around 57 to 60 times means you get a lot of abdominal action into a very short amount of time. While a professional sprinter takes around 44 to 47 steps to cover 100 meters, it takes the average person around 57 to 60 steps. Sprinting provides a powerful combination of physical workout exercise including: constant tension, aggression and relaxation, technique, efficiency, and power output.
Maintaining a low body fat percentage and sprinting helps to tone your abdominal muscles effectively and quickly. The more you sprint, the more toned they will be. If you look at Olympic sprinters you will notice that their abs are highly toned. Since their cores are built on the track, world-class sprinters do not need to include ab workouts in their routines. In order to get the same results, you will not need to run as fast as the Olympic sprinters do; you will only need to run as fast as you can.
Considering The Fat Factor
There are two main benefits of sprinting with regards to abs and fat. The first is the fact that the result of a high intensity sprinting workout is a higher metabolic rate. The second is that that rate lasts. Long after the sprinting session is over, the body continues to burn calories. One of the problems with fat is that even when we have built muscles, it hides them. Sprinting achieves the results of burning the fat while at the same time toning the muscle that lies underneath it. It’s the perfect solution.
Beating Boredom
Changing training and workout routines every now and then is important for everyone. Getting outdoors and enjoying the freedom of sprinting in the open air is a great way to do this. You will start to enjoy the results almost immediately if you do the sprinting training correctly. Take the time to learn about the benefit of speed drills, speed training, interval training and so on.
Coaching Tips
1. Start Well And Finish Well It is important to make sure that you always begin with a good stretch and a few warm up laps; and to end, be sure to do a few cool down laps, and again a good stretch. The hamstrings, calves and quads need particular attention in the warm up and cool down processes. Since your arms are the generators for your legs, do not neglect them. Give them a good stretch too.
2. Drills Incorporate a variety of drills into your sprinting training. These can include skipping, butt-kicks, bunny hops, hurdles, accelerations, bounding jumps, high knees etc. over a distance of 30 meters. Drill down and walk back to the start before repeating. Do not be tempted to rush the warm up since it is crucial to avoiding pulled muscles and tweaks. Be sure to keep your core tight throughout the session.
3. Focus On Your Lower Back And Core Building and maintaining a strong low back is very important to everyone, but especially sprinters and other athletes. Sprinting helps to build a strong core and low back. To increase your low back and core strength you can add in GHD work and slow supermans as well as focusing on the posterior chain in the gym. In order to help prevent injuries and to build speed, focus attention on building up the muscles around your hips and spine.
4. Watch What You Eat In order for your body to develop strength and tone, you need to make sure that your muscles are receiving all of the nutrients they need. Protein is the main requirement. Keeping your diet healthy and high in protein will help you to avoid weight gain, particularly around your midsection. Keep your body properly hydrated by drinking plenty of water throughout the day and particularly after your workout.
5. Proper Shoes Effective sprinting requires good shoes. It is worth investing in good quality running shoes. While running shoes are best for running and all other drills, shoes with spikes on the soles will help to make sure the front of the foot has extra traction for the press (see point 8 below). The strong connection to the ground gives the resistance that makes the core work harder to push and stay tight.
6. Controlling The Core Throughout the workout session it is important that you keep your core and lower back engaged. Do not let either of these collapse. Even though you need to lean forward when you sprint, take care not to lose control of your core. Keep your chest upright and engage your core, keeping it tight and controlled.
7. The Importance Of Arms Your arms are key in moving your legs and you should keep them at a 90 degree angle throughout. An excellent way to exercise your arms is by doing stair drills since these are really more about using the arms than the legs.
8. Push Instead Of Pull When you run, make sure that you are pushing away from the ground from you hip. In other words, push backwards rather than pulling yourself along from the front. Pulling instead of pushing can results in tears and pull in the hamstrings.
9. Get Outside Training outdoors adds extra benefits to your workout. You can include resistance training whether you are in the gym or on the track. Take dumbbells, medicine balls and kettle bells with you to the track so that you can incorporate them into your workout. If you are creative you can find ways to do your full workout just on the track.
10. Never Stop Suddenly. Make sure you continue to run through the line before you then start to slow down – even in drills. Stopping suddenly can cause injury – whether you are stopping just before or just after crossing the line. Run through the line at pace, and then slow down in stages from sprinting to running, to jogging and then finally to walking. Recover and shake it out, and then walk back.

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