Usain Bolt

By Joseph Cooper

Info about usain bolt

Usain

Bolt became the first man in Olympic history to win both the
100-meter and 200-meter races in world record times in 2008. Four
years later, at the London Olympics, he became the first man to win
gold medals in both the 100 and 200 at consecutive Olympic Games
and the first man in history to set three world records in a single
Olympic Games competition.

Usain bolts fitness components:

Aerobic capacity - Aerobic capacity is the highest

amount of oxygen consumed during maximal exercise in
activities that use the large muscle groups in the legs or arms
and legs combined.

Anaerobic capacity - The anaerobic capacity is the total

amount of energy from the anaerobic without using as much
oxygen and energy systems.

Muscular strength - Muscular strength is defined as the

ability of a muscle group to develop maximal contractile
force against a resistance in a single contraction. Muscular
endurance is the ability of a muscle group to exert
submaximal force for extended periods.

Muscular endurance - Muscular endurance is the ability

of a muscle or group of muscles to sustain repeated
contractions against a resistance for an extended period of
time. Muscular endurance is one of the components of
muscular fitness, along with muscular strength and power.

Usain bolts 4 main exersizes

1. Leg Raises

Lie on your back, legs straight, arms overhead (for stability, hold on to bench legs or press
your hands against a wall). Raise your legs together, keeping your lower back on the floor,
until your soles face the ceiling. Lower. Repeat.

2. Side Sweeps

Lie on your right side, left knee bent 90 degrees, crossed over your body and touching the
floor. Extend both arms straight in front of your torso. Swing your left arm in a 180-degree
arc across your body, reaching for the floor behind you. Allow your torso to twist along with
the movement while keeping your hips facing the opposite direction. Repeat. Next set,
switch sides.

3. Reverse Crunches

Lie face-down on the floor, hands behind your head. Lift your torso off the floor, twisting up
and to the right. Relax and return to neutral position. Lift your torso and twist to the left.
Repeat.

4. Side Plank Clams

Lie on your left side, feet tucked behind you, knees in line with your body. Prop your torso up
on your left elbow and raise your hips off the ground in a modified side plank. Place your
right hand on your right hip. Open and close your knees in modified clam pose. Repeat. Next
set, switch sides.

Usain bolts diet

Usain bolt has a personal chef which cooks him great food but one secret weapon is
yams. The superfood which has only 177 cals per cup, packs 34 percent of your
daily vitamin C requirement, 40 percent of vitamin B6 (a natural energy booster),
and 26 percent of daily potassium requirements (a key electrolyte). I could
indulge any time I want, Bolt says. But I try to go for long periods, maybe three
months, without any fast food. The older you get, the better you have to eat.

These are the reasons you should

sponsor Usain Bolt