What are some good dumbell excersises? And what are good ways to get faster?!
Question: faster while running just in case it wasnt clear
Answers: faster while running just in case it wasnt clear
Aha! I myself am an experienced Track and Field athlete.
Dumbell exercises would be best fit into bicep, tricep, and flies.
Bicep: Since I do not know your weight/height, I will give you a recommended starting weight of 15-20 lbs. per dumbell. Remember: You are trying to gain strength, not mass. You do not want huge muscles, you want highly defined ones. Strong muscles will optimize your body, large ones will slow you down.
I would recommend 20-30 reps, with 3-4 sets. As you advance, ad reps and sets by the 10's. This is an effective and easy to remember advancement method.
Triceps: Try reducing your tricep dumbell 5 less pounds than your bicep dumbells, as your triceps are weaker than your biceps. Try once again for 20-30 reps with 2-3 sets.
Flies: By far the hardest of the three. I recommend you do this using a bench (assuming you have a weightlifting bench). This will give you a less stressful, but still affective position to work with. 20 reps, 3-4 sets.
Increasing speed can be done in many ways!
1. Do weightlifting with your quadriceps, hamstring, and calf muscles. The more muscle you build, the stronger your legs are, and the faster you can run!
2. Anaerobic Training = Training summarized as intense, relatively short peroids of peak physical activity. For you, this would mean setting a short distance 400 m. or less, and practising sprints over that distance. Valuable tip: Your body gets the most exercise when it is TIRED! When you start breathing harder, and you are starting to feel worn out, THIS is when your body is gaining the most development.
3. Core strength. This would mostly be focusing on the abdominal muscles. These provide crucial strength to your posture, stability, and leg muscle movement while running. I have provided an ENTIRE webpage devoted to THE most effective abdominal workouts (to much to fit on this page!).
4. Aerobic Training = Moderate intesity exercise drawn over a long period of time. This will be crucial for keeping your stamina while sprinting. I would start you off with a 2km. run. Advance 1km. every week until you hit 5km. This will be your standard.
In general keep these three things in mind:
1. Get sleep. Lots of it. Sleep is when your body develops the most and where the benefit of all you training comes from. Lack of sleep can severely inhibit your ability to exercise effectively as you aren't fully energized.
2.Eat healthy. Most of your exercise is worthless if you do not have a healthy diet. Eat lots of fruit, get lost of protein (strengthens muscle), potassium (helps regenerate muscle tissue after exercise), and plenty of water! High carbs and Fat are your enemy, so be careful what you eat!
3. Find an exercise pattern that fits your lifestyle. I would recommend exercising once every 2 days. Your body needs at least one day to heal. Occasionally, if you just don't feel good, you can skip a day for the sake of feeling better. Also, do not squeeze all of your exercise into 1 day! Do different exercises for every day you exercise, following a weekly pattern.
You have to build up your stamana and to do that you must have daily exercice. Each day run a bit longer distance then you will be able to run longer and faster.
the heavier one.........
faster =swimming+cardiovascular/running alot
train harder to overcome the pain, and if there is no pain u could go as fast as cheetah can't get. that was a joke but, training so hard really helps!
dumbbells are not ideal tools for getting faster in running.
If you are a runner, I would recommend using light dumbbells in a punching motion to work your heart and core.
There are numerous exercises you can do with dumbells. Any barbell exercise can be done with dumbells. I would need to know your fitness goals to be able to recommend exercises that would be best.
As far as speed.....you can google "plyometrics." Athletes from the high school level to the pros use plyo's to gain speed and increase their verticals. Also when training for speed concentrate on explosive lifts like a power clean etc. When performing squats, bring the weight down slowly and explode up as fast as possible like your trying to jump throught the roof.