Sports run develops endurance and speed. And though by means of jogs alone to gain muscle bulk quite difficult, at special approach to trainings it is possible to strengthen muscles of the lower extremities and the shoulder girdle.
Instruction
1. Run quickly. Compare the best runners at the distances – the marafonist and the sprinter. Who in your opinion possesses more powerful figure? Look at anthropometrical data of the Olympic champion in London at the marathon distance, Stephen Kiprotich and the winner of the same Olympic Games in run on 100 meters, Usain Bolt. The first with the height of 172 cm weighs 56 kg, the second – 94 kg with the height of 195 cm. The conclusion arises. You want to have the exercised muscle – run short distances, at the speed, greatest possible for you. 100, 200, at most 400 meters. Long runnings not for inflating of muscles. However nobody cancelled warm-up. Couple of circles of easy jogging before the main training won't prevent.
2. Use burdenings. Of course, sprinters don't acquire muscle bulk only due to run. In the arsenal at professionals the huge number of special exercises and work in gym. If trainings with the post don't suit you, then use, at least weighting compounds for legs and hands. It is also possible to put on the backpack with the additional weight or to run uphill with the tire attached behind from the truck.
3. Be engaged in the overall physical fitness. Due to run, even with weightings it is possible to strengthen generally only the lower extremities. The upper body during accelerations is involved to a lesser extent. Don't hesitate to add to the trainings of exercise with body weight – squats, push-ups, pullings up, twisting. If there is the opportunity, then from time to time it is worth visiting the athletic hall and to perform some exercises with the post – squats, the vyprygivaniye, bench presses.
4. Adhere to the sports diet. To pump up muscles due to run or other type of sports activity, it is necessary to watch the diet. Consume as much as possible carbohydrates. Also you should focus on the food rich with protein which will promote growth of muscles.