By Alex Baran,
Project Weight Loss Staff Writer
July 16, 2009 Bruce Jenner is the world’s greatest athlete, breaking the world record in the decathlon competition at the Olympic Games in 1976. He had a plastic surgery recently to correct the previous procedures. He can be seen on his show “Keeping Up with the Kardashians”.
Bruce Jenner is also actor, entrepreneur, and commercial spokesman. He serves on several advisory boards and is part of many charitable organizations. Still, many people know him for his world record of 8,634 points at the Olympic Games. It’s not easy to be good at all ten events. If you want to improve your skills at decathlon here are some tips that even Bruce Jenner took account of:
The 100-meter run
It takes power, focus, and your body should be in an incredible shape. You should keep you head down and lean forward to build speed. As you reach the 50 meter mark you should bring your hips and legs back under the body. Between acceleration posture and the maximum speed posture try a smoothly transition. Some of the running benefits are improved cardiovascular health, bone health, mood; weight loss; better coordination.
The long jump
This event combines technique, strength, and speed. You should have a strength train to develop muscles. The key is to improve your body's ability to launch into the air and the speed of your approach. The optimal speed should be reached in 17 to 21 strides. Focus on the take off – it begins before the foot hits the take off board. When you land don’t fall in your butt or on your face. For that push your heels as far away as you can from the take off board.
Shot put
It requires disciplined training. You’ll need weight training and fitness workouts, along 3-4 days with shot drills. These include core workouts, medicine ball routines, plyometric training, and jogging.
The high jump
Start with a running training. Basketball will help you run at angles and produce a good layup technique.
The 400-meter run
It’s too short to be a distance event and too long to be considered a sprint. Your training should begin with a dead sprint in the first 60 to 100 meters. At the last 100-meter stretch keep your head down, maintain an upright position, and relax your body.
The 110-meter hurdles
This sure isn’t easy – work out your abs and hamstrings. This might require going to the gym.
The discus throw
First position your feet and don’t allow them to angle outward. Throw the discus with your dominant hand, while the other one will be raised into the air. This should be done with a fluid movement. Twist your body at the trunk, move the extended arm in front of you and the discus behind your body; then bring it back while you flip it until it faces the ground and release it.
The pole vault
It is recommended to start a serious training – lifting weights, sprinting and other workout routines. Your objective is to excel at the approaching run, planting of the pole, and taking off.
The javelin throw
Before you throw the javelin relax your arm. First focus on your standstill javelin throwing ability. Try to improve the distance you can throw remaining still and don’t lean back during a javelin throw.
The 1500-meter run
Nutrition is quite important - eat a well-balanced diet, don’t forget to stay hydrated and drink caffeine. Do plyometric drills. Train negative splits because they will make your body to run faster. Don’t overburden your body. Include at least one day of rest into the training routine.
So, to be an excellent athlete you need to have muscular strength and endurance, cardiovascular endurance, and flexibility. These things can be achieved by hard training.
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