Usain Bolt – The World’s Black Lightning Practice Like?
With Usain Bolt – The man dubbed “Black Lightning”, running is not only forging strong legs
Usain Bolt is the fastest man in the world. No one can deny this. According to many experts, his bone structure of natural forms. Million people who own only one such bone structure. Besides, he also must follow scientific practice mode and strict in order to maximize the possibility of windfall.
1. The center is above all
In several interviews with magazines, Usain Bolt always appreciated the importance of the heart muscle. According to Bolt, to run fast is not just strong legs but also need all six zones billowing belly anymore. Because the heart muscle group balancing act when running, if it is too weak muscle groups, you will be more prone to injury.
Other than the way our practice, Bolt does not focus on all the classic belly. Instead, he used a chair ramps and weights to increase the difficulty for all belly, and impact many more muscles.
Abdominal exercises Bolt’s favorite leg raise (bring your legs). To perform this exercise, you have to lie on your back on the floor, legs outstretched and arms take over. Lift your legs until your body forms a ninety degree angle, then slowly lower your legs to the same time. Bolt usually divided into three half exercises, about half breaks every thirty minutes. Then, Bolt continued to perform this exercise on the crossbar.
Bolt central basis are spending more time inside especially abdominal muscles. There are two typical exercises. The first exercise is Side Sweeps. According to this article, Bolt will lie to the right and left knee bent. Arms stretched forward. Left hand brandishing an angle of 180 degrees backwards, the hips remain in place. Return to the original position, located to the left of change and repeat the exercise.
Knee Cable Drives are internal abdominal exercises using weights. In this exercise, Bolt will hook footed lifting slings, stretching the right leg backwards. Bend your right knee forward, and rotate to the right hip. Return to the original position, repeat the exercise with the left foot into the cable hook. This exercise aims to reproduce part of Bolt running movements.
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2. Quality over quantity
Bolt gives a more interesting disclosure: I very rarely do cardio. Recently he just ran up to 350m is the same. In the past, he has run the distance of 600 meters a few times but that was the longest distance he had ever run. Bolt’s training style somewhat similar to the method of intermittent high intensity is prevalent throughout the world. Those who follow the school on that run a short distance with maximum effort would be more effective to run long distances with energy distribution.
Bolt divided accelerate your process into 4 stages.
Phase one is a jumping training. There are three positions launch: launch two points (two feet touch the ground), launch of three points (two feet and one hand touching the ground), start with the pedal. For investment to launch two points, Bolt spent ten half, each half running from 10-20m. For posture boot three points, Bold for six innings, each half running from 10-20m. For the final pose, Bold for four innings, each half running from 10-30m. Minimum break between each half is two minutes and a maximum of five minutes.
The second phase is accelerated. Bolt divided this period into two small sections. Part one is accelerated using coat weights, distances 20m. The second part is accelerated using trolley weights, distances 15m.
Phase three is the storm through. Running at 75% speed for 15-20m distance, maximum speed 10-15m distance.
The final stage is to reduce speed. Bolt made the race according to the standard of play, which is the 100m and 200m round.
3. There weightlifting
If someone also said that weightlifting makes you sluggish, here, is an example of critical Bolt. According to Bolt, weight training helps develop the muscles. That is very important in running. Bolt’s favorite exercises Clean (lifting weights on the shoulder). Clean make better Bolt resilient. For those who do not know: Clean is part of a push all examinations (Clean & Jerk) – of the Games.
Bolt nor ham weight training. He said: “I can just get enough is okay. The key lies in the road running “. Although Bolt is modest but enough to make him the weights of all the civil longtime bodybuilder tongue shook his head: Bolt could push 140kg chest! Bolt weighs 94kg. Doing a little math, we can see: Bolt volume capacity by about 150 kg body wt%. According to the article, “Gym Class scattered: Push the chest how much is enough?”, Bolt is almost equal to the elites in the bodybuilding world.
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4. Turn the small lid on the menu
Bolt member hysterical with chicken. When traveling abroad without delicious food, Bolt or visit fast food joints like McDonald’s or Burger King, for example. Fortunately, Bolt has a personal chef to curb their eating habits a little uncomfortable. Yams are an important component in the menu of Bolt, provides anti-inflammatory and muscle power. Besides, Bolt ate a lot of meat and fish.
