Weight training is a common type of strength training for
developing the strength and size of skeletal muscles. It utilizes the force of
gravity in the form of weighted bars, dumbbells or weight stacks in order to
oppose the force generated by muscle through concentric or eccentric
contraction. Weight training uses a variety of specialized equipment to target
specific muscle groups and types of movement.
Sports where strength training is central are bodybuilding,
weightlifting, power-lifting, and strongman, highland games, shot put, discus
throw, and javelin throw. Many other sports use strength training as part of
their training regimen, notably:
American football, baseball, basketball,
football, hockey , lacrosse, mixed martial arts, rowing, rugby league, rugby
union, track and field, and wrestling. Strength training for other sports and
physical activities is popular.
Strength training is an inclusive term that describes all
exercises devoted toward increasing physical strength. Weight training is a
type of strength training that uses weights, Eccentric Training or muscular
resistance to increase strength. Endurance training is associated with aerobic
exercise while flexibility training is associated with stretching exercise like
yoga or Pilates.
Weight training is often used as a synonym for strength
training, but is actually a specific type within the more inclusive category.
Contrary to popular belief, weight training can be beneficial for both men and women.
History.
Many training methods can improve your running speed, and
resistance training certainly helps. Resistance training is a tool and, like
any other method, you must properly apply it. It's important to select the
correct exercises and integrate them properly with your running program.
Consult a health care practitioner before beginning any athletic training
program.
Squatting
Barbell squatting must be the foundation of your lifting
program. Deep barbell squatting builds strong, explosive legs. There is a
direct correlation between your squatting power and your sprint times,
according to a 2004 study published in the "British Journal of Sports
Medicine." Squatting deeply builds not only your legs but your hips as
well. The muscles of your hips are important in providing speed and power.
Hamstring Training
The muscles on the back of your thighs, or your hamstrings,
do more than just provide running power. Your hamstrings function to protect
your knee joint every time you straighten your leg. While squatting will
strengthen your hamstrings to a degree, squatting alone is not enough.
Exercises such as the stiff-legged deadlift and leg curl work your hamstrings
much more than squatting, according to a 1999 study published in the
"Journal of Strength and Conditioning Research." During your weight
training, after squatting finish with a few sets of stiff-legged deadlifts and
leg curls using a weight you can safely control with good technique.
Calf Training
The muscles of your calves contribute to your running power,
but this depends on technique. Using good running mechanics you will strike
with the front of your foot first, and get more power out of your stride. A
2007 study published in the "Journal of Strength and Conditioning
Research" showed that elite runners generated more power by better
utilization of the calf. Strong calves will generate more power when running,
and will not only improve your running speed, but improve the stability of your
ankle joints. A few sets of seated and standing calf raises will help build
your calf strength.
Specific Training
All of the resistance training in the world will not help
you if you do not improve your running technique. If you wish to be faster in
the sprint, you need to sprint. If you wish to be able to run and quickly
change directions, you must practice agility drills. Your training effects are
very specific, so spend the bulk of your training time developing your running
skills.
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