Many
believe that sprinting speed depends on only physical strength, but
considering being a sport, it is natural to have rules and exercises to
increase your skill, here are these secrets that lead to
professionalism.
1. Do some exercise that increase your fitness, preferably choose someone close to you to help you with that, or select any DVD to exercise and follow the way a guidance-related health exercises fitness, taking care to follow the exercise at least 5 days a week.
2. Increase the speed of your performance for sports and exercises, running at 10% each week. Then Mark weeks of rest between every 4 weeks for your body to have a chance to take a break, taking care that the change exercises, running between the long and short run.
3. Observe all that, taking into account that, after at least 3 months of exercise basic rate of 3 hours of running per week, start to practice schedule next week:• The first day - running fast. And demonstrated warmed up for 10 minutes. Then start by running fast for 20 minutes effort constitutes 80% of the running, and then take a break for 10 minutes.• the second day - the rest• third day - 60 minutes of light running• Fourth Day - Start warm-up exercises for 10 minutes, then do 12 sessions of running pace wide and shaped constant for 40 seconds, then a brisk walk for 20 seconds. Then rest 10 minutes.• the fifth day - Relax• Sixth Day - the long run. Start slowly, and start by running for 40-90 minutes, and helps a lot to exercise by jogging with a friend or someone.• Seventh Day - Relax
4. Try to challenge yourself by following these methods every 3 weeks.• Do not prefer to be running in the street, but would prefer to be in a quiet place circular.• Start stretch exercises and some exercise, for example, pressure exercises or brisk walking.• Turn by running fast for a quarter of a mile, and then doing some brisk walking exercises, to be a distance of 1 mile.• Try to challenge yourself, so that every time you check timing a good time does not allow yourself to be carrying with him later, and he tried to overcome.• After each time being, do not stop suddenly, but never boots for this is that being slowly then walk slowly to reach the stage find your heart rate became normal, moderate, and then finish it with some stretching exercises
5. Do not give up your sports to keep fit and be able to run long distances without stopping. Do not allow yourself to that busy at work or something else depends on the follow-up exercise.
6. Always remember that soothes your muscles before participating in a race whether you intend it, muscles taut tire quickly.
7. Drink lots of water and never give up.
8. Do not take a high calorie diet or fiber-filled before running so you do not get traction muscular. Instead, drink plenty of natural fruit juices made at home, but if I found acidic for you, your drinking water in this case.
9. Make sure to breathe through the nose and exhale air from your mouth.
10. Try to exercise such exercise in the hills to gradually increase your speed, and jogging on a hill may be stressful at first but after you get used to it and benefit from it, speed.
1. Do some exercise that increase your fitness, preferably choose someone close to you to help you with that, or select any DVD to exercise and follow the way a guidance-related health exercises fitness, taking care to follow the exercise at least 5 days a week.
2. Increase the speed of your performance for sports and exercises, running at 10% each week. Then Mark weeks of rest between every 4 weeks for your body to have a chance to take a break, taking care that the change exercises, running between the long and short run.
3. Observe all that, taking into account that, after at least 3 months of exercise basic rate of 3 hours of running per week, start to practice schedule next week:• The first day - running fast. And demonstrated warmed up for 10 minutes. Then start by running fast for 20 minutes effort constitutes 80% of the running, and then take a break for 10 minutes.• the second day - the rest• third day - 60 minutes of light running• Fourth Day - Start warm-up exercises for 10 minutes, then do 12 sessions of running pace wide and shaped constant for 40 seconds, then a brisk walk for 20 seconds. Then rest 10 minutes.• the fifth day - Relax• Sixth Day - the long run. Start slowly, and start by running for 40-90 minutes, and helps a lot to exercise by jogging with a friend or someone.• Seventh Day - Relax
4. Try to challenge yourself by following these methods every 3 weeks.• Do not prefer to be running in the street, but would prefer to be in a quiet place circular.• Start stretch exercises and some exercise, for example, pressure exercises or brisk walking.• Turn by running fast for a quarter of a mile, and then doing some brisk walking exercises, to be a distance of 1 mile.• Try to challenge yourself, so that every time you check timing a good time does not allow yourself to be carrying with him later, and he tried to overcome.• After each time being, do not stop suddenly, but never boots for this is that being slowly then walk slowly to reach the stage find your heart rate became normal, moderate, and then finish it with some stretching exercises
5. Do not give up your sports to keep fit and be able to run long distances without stopping. Do not allow yourself to that busy at work or something else depends on the follow-up exercise.
6. Always remember that soothes your muscles before participating in a race whether you intend it, muscles taut tire quickly.
7. Drink lots of water and never give up.
8. Do not take a high calorie diet or fiber-filled before running so you do not get traction muscular. Instead, drink plenty of natural fruit juices made at home, but if I found acidic for you, your drinking water in this case.
9. Make sure to breathe through the nose and exhale air from your mouth.
10. Try to exercise such exercise in the hills to gradually increase your speed, and jogging on a hill may be stressful at first but after you get used to it and benefit from it, speed.
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