fitness, exercise Man on a running track, Image: Unsplash
Doing circuit training , performing a series of exercises consecutively without breaks, or with very short intervals, is one of the best ways to gain strength, endurance, muscle and at the same time burn fat.
A method that can also help us have a pair of legs similar to those of Olympic runners.
Olympic runners are extraordinary machines, prepared to run at speeds that don't seem human and thanks to their fantastic musculature they are comparable to comic book superheroes. Unlike them, however, they have not been genetically modified, bitten by radioactive spiders or descended from mythological deities. Their powers come only from a great dedication to training and the results in sport are the obvious consequence.
During the games of Tokyo 2020 , the Italian Lamont Jacobs has become the new star of the 100 meters flat, taking the place of the legendary Usain Bolt . Although he did not break the Jamaican champion's sprint record, he belongs to the Olympus of the great champions of all time who with their deeds inspire many people to exercise and love the sport.
Jacobs won the 100m final taking home a gold medal with a time of 9.8 seconds achieved thanks to the power of his legs. While most of us will never be able to run at that speed, we can still follow the same workouts as Olympic athletes to build muscle similar to theirs.
In a 2020 interview with Today , some Team USA Olympians revealed the existence of a circuit training consisting of 6 leg exercises that are extraordinarily effective at building muscle that anyone can incorporate into their routine.
The training plan for Olympic runner legs
This program does not take too long, it helps to give strength and activate the leg muscles. Above all, like all cardio exercises, it helps to increase heart rate and stimulate metabolism. It should be remembered that during the execution of each movement it is important to maintain the correct position.
At the beginning a dynamic warm-up should be done and at the end the usual relaxation and stretching exercises. A shrewdness that allows you to have a better recovery and allows the muscles to repair and grow.
PART 1:
• Fire hydrant: Begin by standing on all fours on the floor, with your knees under your hips and your hands planted just below your shoulders. Keeping the knee bent, lift one leg to the side. Without arching your back, perform as many repetitions as possible in 30 seconds and then switch to the other leg.
• Hip circle: always starting from the position on all fours, move the knee in a circular motion for 30 seconds and then repeat on the other side.
• Leg raises: Begin lying on your side, with one leg over the other. Lift one leg in the air and then slowly lower it. Repeat for 30 seconds and switch to the other side.
• Donkey kick: in the four-legged position keep the knee bent, lift the foot towards the ceiling and then lower it towards the floor. Perform this movement for 30 seconds and then repeat on the other side.
PART 2:
• Squat jump: this time you start with your feet hip-width apart. Lower yourself into the squat position with your thighs parallel to the floor, then jump to drop back slightly and repeat the same movement. The exercise lasts 40 seconds.
• Jump lunges with change: take a step forward with the right leg and lower, until our thigh is parallel to the floor, with the left knee a few inches off the ground. Then jump as high as possible and switch legs in the air, landing with the opposite leg. Repeat the exercise for 40 seconds.
[ Via GQ Italy]
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