What is comparative training and can make you run faster?
If you’re looking for dust in last year’s PR, chances are you’ve already thought of the usual way to get to the training method – rhythm run, enhanced training, hill repetition and interval training.
So, there’s another way to speed up, you should be on your guard. Not only is it efficient, but it has little impact on the weekly mileage.
Input: contrast training.
Contrast training is a form of exercise that improves your neuromuscular efficiency, or the ability of the nervous system to communicate quickly and effectively with the muscles used in running.
This effect is achieved by quickly twitching muscle fibers with a quick twitch of muscle fibers. Then, in the muscles and nervous system still fired, get ready to go, you beat them and follows the same pattern (think explosive movement: hard pull and pot of volatile pairing, shoulder press dumbbell matching the bop rob, squat down vertical pairing jump).
According to the strength and speed of the coaches, sports laboratory performance and the research director Mike Dr Young introduction, contrast training “late” is activated, a muscle can produce short-term phenomenon once stimulated, will have greater power.
“Comparative training enables us to” cut down “our bodies, generate more power, and create power faster with lower energy costs, Young said.
For runners, improving neuromuscular efficiency through comparative training can lead to a larger running economy, or the body USES oxygen to maintain a certain effect. “This has a huge impact on how fast runners can run before they get tired,” Young said.
Ready for the contrast training? Incorporate the following exercise into your resistance training program. (the video demo provided by the sports lab is shown above.) In order to achieve the desired results, you need to solve these problems in the fresh. Young says it is important to have a good rest between training and training so that you can maintain the highest possible quality of exercise and effort. It is also important to maintain a low volume and low repeatability to reduce the likelihood of injury and excessive fatigue.
Insist on 3 to 5 sets of 3 to 5 represent two movements in motion matching. Take a break between two exercises for one to two minutes, and rest between two groups for two to three minutes. For sprints, Yang suggests 3 to 5 sets of 20 to 40 meters of resistance and unimpeded changes. Take two to three minutes, three to four minutes apart. Remember: if you want a longer sprint, you need a longer recovery between the delegate and the collection.
A: be careful: if you have little or no recent experience severe (i.e., in the past six months), joint strength more exercise or explosive strengthening exercises, you will want to let your body adapt like a squat, Mr Yang said that in the advanced training methods such as contrast training before they will be trained.
Pairing: dumbbell squats and jumps.
The dumbbell squats
Stand up with your feet on your hips and your chest in a dumbbell. Send buttocks on hips, lower down, keep chest lifted. Stand back through high heels. Keep your torso erect throughout the movement, keeping your knees consistent with your toes. Repeat.
The feet are separated from the hips. When the knee bends to the chest, it bends slightly to the waist and jumps up. Swing weapons to help you jump higher. Gently, repeat.
Right: Lunges on foot, Lunges jumping.
Stand by your side and hold a dumbbell in each hand. Take a big step forward with your right foot and then drop your left knee to the ground. Push your left foot forward with the right heel. Next, a big step forward for the left foot. Continue to alternate.
Weight jumping eclipse.
Start from the right thigh parallel to the ground. Jump up suddenly and turn your leg into the air, so move your left leg forward. Gently, repeat.
Hold the dumbbells with both hands, or curl up with your shoulders. Grow your right foot on a box or bench. (note: the height of the box or stool depends on your current strength and elasticity.) Lean forward and lift the body through the right heel of the plant until the right leg is straight. Bend your left knee 90 degrees to the waist. Put your raised foot back on the ground and put your foot down. Repeat.
By leaps and bounds
Stand on the right side of a sturdy box or bench. (note: the height of the box or bench depends on your current strength and flexibility.) Place your left foot horizontally on a box or bench. Gently lean forward and jump up with an explosive heel, and turn your leg into the air, leaving your right foot on the other side of the box or bench. Repeat.
Pair: dumbbell chest press + medicine ball chest pass.
Dumbbell chest news.
Start sitting on the edge of the bench with a dumbbell on each knee. Lean back carefully until your back is flat on the bench, arm bent, chest dumbbell. From there, press the dumbbell directly to the chest. Then, lower the weight control until the height of the bench below the elbow. Pause at the bottom of a count and then press the weight. Keep your arms close to your body and feet throughout the movement. Repeat.
Medicine ball chest passes.
Catch a partner. Start lying on the floor, stretch your legs and reach the ceiling; Your partner stands a few inches above the head of the pill. Get your partner to throw the pill out of the stick. Take the pill gently, bend your arm, and bring it to your chest. Support the hunger strike and push your chest to drop the pill back into your partner. Repeat. (if you don’t have a partner, stand on the wall.)
Pairing: resistance to sprints + unrestricted sprints.
Boycott of the sprint
Catch a partner. Circulate the drag around your hips and give your partner your goal. When you sprint, your partner creates tension between the two ends of the band. Follow the same form tips listed below with unrestricted sprints.
An unrestricted sprint.
The former knee and the back knee bend 30 and 45 degrees respectively to begin. Swing forward at the waist so that the chest is parallel to the ground. Place your arms in a separate position so that your hind legs are located in front of you, while your front legs are located behind your body. Push as hard as you can. Focus on the knees in front of your body. When you sprint, push your elbows back to create momentum. Keep your arms straight, arms straight, hands straight, and your chin high.