Nina Dobrev's approach to fitness is both hardcore and athletic in its inspiration.
So says Emily Samuel Dobrev's trainer in NYC's famous Dogpound gym. "What I really like about Nina is that she's a great buddy and loves physical training," says Samuel SELF. "I give her very athletic workouts that I would give to a true [pro] athlete."
Appendix A: Instagram video posted on Dogpound's account yesterday shows the actor performing a full sprint on a jumper treadmill as Samuel pulls her back with a resistance band. (Note: Dobrev uses a treadmill with an option to manually control the belt, often referred to as a "dynamic mode." This movement should not be performed with an automatic motorized treadmill.)
You can review the video , via @dogpound, here:
This striped sprint trains explosive speed and power and also strengthens several large muscles in the lower half.
The movement improves explosive power, acceleration and maximum speed, says Samuel, and much more. The advantage comes from the resistance band component.
" Resistance Bands are absolutely incredible," says Samuel. "They help you to get faster and be more explosive." The role of the resistance band in this particular exercise is "to make the sprint much harder and force the body to recruit muscle fibers faster," says Samuel.
In other words, the band movement teaches you how to "go from 0 to 100 very fast". Stephanie Mansour a Chicago-based certified personal trainer, opposite SELF. This on-the-spot speed is useful in sports such as athletics, football, basketball, and football, where athletes must use their muscles "on demand" to perform full sprints. "They learn how to explode with a lot of power," Mansour adds and can improve your reaction time. This explosiveness can also result in faster times in short distance races and / or higher final power at the end of an endurance race.
This banded sprint also offers great benefits. Running is generally excellent for strengthening the muscles in the lower half, and adding additional resistance in the form of the looped band enhances these benefits. The move mainly affects the quads and hips, says Mansour, and second, the calves and the core.
As you can probably imagine, this intense move is very challenging and involves some important safety precautions.
Difficulty and nuance This means it's not a good bet for beginners. "I would not give this to someone who does not train three or four times a week," says Samuel. "This is a very advanced step."
Also for security reasons, this should "definitely be a supervised activity," says Mansour – preferably with a certified trainer . Sprinting should only be done on a non-motorized treadmill like Dobrev demos or on the ground, says Samuel. On a motorized treadmill, it would not work where the harness forces you to reach a certain speed.
There are several ways to do the movement yourself – plus two regression steps for beginners.
Start by choosing a long resistance band that is on the lighter side. If you're using a tape that's too heavy, your form will be "completely broken," says Samuel. If you have a resistance band of appropriate size, grab a partner and follow the steps below.
- Stand on a non-motorized treadmill or on the floor and place the resistance band around your hipbones while your partner holds the ends to the band.
- Lean your upper body slightly forward and feel a slight tension on the band. Hold your chest up and back.
- Keep a strong core and an extended back and start sprinting as fast as possible for maximum effort. When you are on the treadmill, sprint for 15 to 20 seconds while your partner is in a fixed position behind you, holding the resistance band in tension. When you are down, sprint while your partner is behind you, and keep enough distance to sustain the tension in the band.
- When you've finished your sprint, do a number of other exercises, such as squats or lunges. Active Recovery recommends Samuel.
- After the recovery, you'll do up to four more sprints – not more than what Samuel suggests – with active recovery between each sprint. Because this particular move is so demanding, "you want to keep the volume low," she explains.
Keep track of the usual running starts while running, Mansour says, like relaxed shoulders and normal breathing. "You never want to hold your breath when you do that kind of sprint," says Mansour. It should not be more than 45 degrees forward, she adds.
If you are not quite ready for Dobrev's version, you can retract the movement by attaching the strap to a sturdy object (such as a pole or heavy piece of furniture) and then bend slightly for short, quick knee bumps to complete, suggests Samuel. Keep a "very tight core," she says.
You could just walk on a treadmill while somebody keeps the resistance band behind you, Mansour says. She does not train her explosive power and power, she explains, but she will still provide the above-mentioned benefits for strengthening the lower body.