If you want to improve your running speed, stride length or gait, you'll need to develop power and speed in the leg and gluteal structure while also developing core muscle stabilization.To increase leg strength and endurance, you can use lower body weighted exercises such as squats and lunges.Power and speed are attributes of fast-twitch muscle fibers that are stimulated and developed effectively with exercises that are fast and explosive such as plyometric jumps, according to the National Strength and Conditioning Association.These exercises should be paired with core and back conditioning to fully enhance your running program.
Squats
The American Council on Exercise recommends the use of squats to target your back, bottom and hips and thighs.Stand up straight, with your knees slightly bent and your feet at hip distance apart.Be sure to keep your toes pointing forward and shoulders back, not slouched, while squatting.Maintain proper back positioning, which means that your ears, shoulders and hips are aligned.Sit back into a squat position by pretending that you are sitting in a low chair.Keep your body weight in your heels not your toes.Keep your knees directly above your ankles and try not to let them protrude past your toes.Inhale as you squat down.Exhale as you return to standing and squeeze your hamstring and buttock muscles when you stand.Complete a set consisting of as many repetitions as possible without sacrificing the instructed form.After a 60-second rest, complete another set.To increase your leg strength further using squats, perform the squats holding dumbbells.
Hanging knee-ups
An effective way to strengthen your abdominal and back muscle groups simultaneously is to hang from a pull up exercise bar with your knees bent.Grip the bar with your palms facing her and be sure to hold on actively engaging her shoulders and back.With arms slightly wider than shoulder distance apart, lift your bent knees to your chest.You can repeat this for five to 10 repetitions depending on your strength.To target your sides or oblique abdominal muscles as well, do this exercise by bringing your bent knees up toward your armpits.Repeat on each side for five to 10 repetitions.
Plyometric jumps
To try a vertical plyometric jump, bend at the knees and hips and hold the semi-squat position for three to five seconds before jumping up vertically as high as possible.The 3- to 5-second delay increases the amortization phase.For the second set of jumps, bend at the knees and hips to the same degree, but immediately jump up without a delay.This jump will be higher than the first.
Repeat for five sets, with two jumps as instructed per set.Rest no more than 60 seconds between sets.
Pavitra Rishta 14th July 2011 | Zee Tv drama Pavitra Rishta 14-07-2011
