Dynamic Tension For Speed Training Benefits:
The most important benefit of using dynamic tension for speed training is it helps increase your maximum power output. It will make you faster than if you do not use any type of resistance at all. If you are a beginner or even if you have been doing some type of weight lifting, then this may seem like magic but there are several reasons why this technique works so well.
1) You need to develop your body’s ability to produce force without having to use heavy weights.
2) Your muscles must work harder because they are working with less support from your bones and other structures.
This means that you will get stronger faster and it will take longer before you fatigue.
3) You can train your whole body in one session which would normally require multiple sessions over a period of time.
4) You can practice different types of movements such as jumping jacks, push ups, pull ups, squats etc.
5) It increases your cardiovascular fitness which will improve your overall health.
How To Use Dynamic Tension For Speed Training Workout Routine:
In order to achieve the best results with dynamic tension for speed training you need to perform these exercises 3 times per week. It is best to spread these sessions out throughout the week. For example you can perform these exercises Monday, Wednesday, and Friday.
Perform the exercises for 1 minute and then have a 1-2 minute rest period in between each set. You should aim for at least 3 sets per exercise however you can perform more than that if you wish.
Some exercises to include in your routine are:
Alternate Leg Raises – These can be performed with or without using your hands for support. The most important thing is to make sure that only one leg is lifted at a time.
Push Ups On A Mat – This is just like a normal push up except you are resting on a yoga mat. The yoga mat will help your joints and muscles feel less stress because it is providing you with some extra padding.
Squats Against A Wall – Stand with your back against a wall and slowly lower your body until your legs are at a 90 degree angle. Be careful not to let your knees go over your toes. You can also perform these by bending your knees more and just moving your hips in a circle against the wall.
Wall Sits – Stand with your back against a wall and slowly lower yourself until you are sitting on the ground. Hold this position as long as you can.
Wall Push Ups – This is just like a normal push up except you are resting your hands on a workout bench or table that is directly in front of you. This will force you to keep good posture and not drop down too low or lean back.
Walk Out To Stand – Begin in a seated position with your legs hanging off the edge of a table, bed, or some other raised platform. Slowly walk your feet out until you are in a standing position. It is best if you hold onto something for balance at first.
Walking Lunge – Take a large step forward with one leg and bend both knees to lower your body until the back knee touches the ground. Slowly straighten the front leg and then step forward with the other leg and repeat. Try to keep your upper body upright and move your arms in sync with your legs.
Plank To Push Up – Start in a standard plank position and then lower yourself down so that your chest touches the ground and then push back up. Keep your body straight, your legs can either remain on the ground or be raised a little bit off of the ground.
Bicep Curls With A Towel – Hold one end of a towel in each hand and keep your arms extended at your side. Slowly curl the towels until they reach your shoulders and then repeat.
Tricep Extension With A Towel – Hold one end of a towel in each hand and keep your arms extended at your side. Slowly lower the towels until your arms are fully extended and then repeat.
Shoulder Raises With A Towel – Hold one end of a towel in each hand and keep your arms to your sides. Raise your arms straight out in front of you until they are at ear level and then repeat.
Relaxing Is An Active Sport!
The next thing you’re going to want to take up as a stress relieving activity is yoga. While some people initially assume that yoga is just a bunch of stretches done in a gentle way, this is far from the truth. There are many different types of yoga out there and some of them involve very quick movements that can get your heart pumping.
A lot of yoga also involves breathing techniques that help calm the mind and relieve stress. Even if you prefer a type of yoga that does not involve a lot of quick movements, you’ll still find that it helps you to just concentrate on your breathing and clearing your mind for a bit. And since it’s all about clearing your mind, there is a lot of truth to the idea that even doing some simpler yoga routines can have the same benefits as meditation.
Stretching and moving in a way that is guided by someone else can also help you to release pent up energy and tension that you may be holding without even realizing it. If you are like a lot of people, you might feel the need to constantly fidget or keep moving throughout the day even if there isn’t much reason to. This is the mind and body telling you that it needs to move in some way. Taking part in a yoga session can help you to release this energy in a positive way so it doesn’t manifest itself in other ways such as unwanted thoughts or actions.
You may also want to consider taking up running, jogging, or doing some other cardio routine three to four times a week for thirty minutes to an hour. This is another great way to help yourself to relieve built up energy and tension throughout the day. A lot of people find that it helps them to think more clearly as well. If you aren’t used to exercising, then you’ll want to start off at a slower pace and only work your way up to more intense routines as your body allows.
Pursuing creative hobbies can also make a great way to relieve stress and tension throughout the day.
Sources & references used in this article:
The effects of different speed training protocols on sprint acceleration kinematics and muscle strength and power in field sport athletes by RG Lockie, AJ Murphy, AB Schultz… – The Journal of …, 2012 – cdn.journals.lww.com
Dynamic Muscle Tension Training and It’s Ability to Condition & Strengthen the Body by AD Lee, NA Kaluhiokalani – 2001 – fullbodyfit.org
Pelvic floor muscle training is effective in treatment of female stress urinary incontinence, but how does it work? by K Bø – International Urogynecology Journal, 2004 – Springer
Effects of dynamic resistance training on fascicle lengthand isometric strength by LM Alegre, F Jiménez, JM Gonzalo-Orden… – Journal of sports …, 2006 – Taylor & Francis