Uphill-Downhill Exercise Increase Running Speed

Monday, February 6, 2017

Uphill-Downhill Exercise Increase Running Speed

Uphill-Downhill Exercise Increase Running Speed. Uphill-downhill exercise is one form of exercises to increase running speed. Both of these exercises carried out in the hills. For more details, see this article on the concept of both forms of exercise running speed of the uphill-downhill.

Uphill Exercise (Running Up Hill)

The meaning of uphill exercise or running up hill is a type of exercise performed on a hill that sloped 30-45 degrees, and the land has a straight, to be reached by a run of between 30-50 meters. In practice, the athlete must running very fast to take predetermined distance.

At the time running up hill (uphill) alternately leg muscle will contract and relaxation. By the time the front foot has not touched the ground, the back leg contract to push upward. After the front foot on the ground, the back leg do relaxation, and so on.
Uphill Exercise Increase Running Speed
Exercise run up hill (uphill) will stimulate the leg muscles, both of which are behind, nor at the front because of the burden, such as body weight and slope of the hill.

Trained muscles when running up hill, namely: the gluteus medius, gluteus metalinius, illiotibial trac, adductor magnus, vastus lateralis, semi tendinosus, peroneus brevis. Meanwhile, according to Harsono (1988: 219) a practice run up hill (uphill) will develop a "dynamic strenght".

Downhill Exercise (Running down hill)

The meaning of downhill exercise or running down the hill is the opposite of a run uphill run is done from the top of the hill sloped 30-45 degrees, and the land has to be taken with a straight run of between 30-50 meters. In practice, the athlete must sprint to maintain the balance due to the slope of the hill that led to the greater gravity of the earth.

At the time running down the hill, the first step to a flat place the body is always unstable. Instability that must be supported by the next step. The next step should be quick to offset the "point body weight", that if belated step will led to a fall. As a result, the frequency will be increased so that steps done repeatedly will lead to increased running speed because of the increased frequency of step.
downhill run exercise
Running down the hill (downhill) force the leg to accelerate the frequency of steps to maintain the balance of the body due to migration from top to bottom, led to an unstable body due the point of body weight will always be beyond field footstool. The concept of this exercise based on the stability law stated by Hidayat (1988: 13) as follows: "Body is always in equilibrium state during the projection of the point of the body weight falls within the field of footstool".

A Run down the hill (downhill) exercise according Harsono (1988: 219) can increase the "speed" frequency footwork "is better when the wind from behind". The muscles are trained during running down the hill (downhill) is illiacus, psoas major, pectinius, tensor fasciae latae,adductor longus, satorius, adductor magnus, gracilis, rectus femoris,  vastus lateralis, vastus medialis, gastrok nemius, tibialis anterior, soleus.

That is the article about Uphill-Downhill Exercise Increase Running Speed conducted in the area of the hillside. Hopefully this article can be useful to the reader as well. thanks.