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Hiithiit is a high-intensity intermittent training, which can burn more fat in a short period of time

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The stronger your core muscles are, the better your performance in running, jumping, throwing, hitting and so on, and the lower your risk of injury

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It can solve your training problems and reduce the risk of injury again after running

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After training will not sweat a lot, at most may be a little out of breath

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Rope skipping and rope skipping can help to strengthen the muscles of big and small legs, increase bone mineral density, and strengthen cardiopulmonary function

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Lunge lunge is one of the most practical running training movements

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There are also many runners who can’t improve their performance, that is, it’s time to break through the bottleneck

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To reduce the risk of injury, the main exercise of running is lower limb muscles

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The front knee should not exceed the ankle, the back knee should not touch the ground, and the abdomen should be tightened to keep balance

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Keep fresh, a long time for a sport, will inevitably feel boring, cross training will let your body experience the fun of different sports, for you to create a new sensory experience, let you love sports more

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It is also a training to improve aerobic endurance and physical fitness

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Under the resistance of water, we need to mobilize multiple muscles and joints to make the body move forward, which can comprehensively improve the flexibility, coordination, endurance and strength of runners

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There are many muscles involved in swimming, mainly including back muscle, chest muscle, abdominal muscle and other muscle groups

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Squat squat can enhance the overall strength, maximize the promotion of fat burning and physical health, but also can be a good shape buttocks and legs

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With squat training, your legs will be more compact, and your hips, knees and ankles will have better flexibility

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If you want a higher fat burning effect, you can shorten the rope skipping time, but increase the rope skipping strength, such as 30 seconds of high-intensity rope skipping, 30 seconds of easy jump, and so on

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You may not be able to run because you are tired, tired, weather, venue, time or injured

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It also helps to improve strength and make you run faster! #01

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Plate support plate support this action, simple and practical, can practice at any time, is the core training of many people preferred

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If cross training is added, the cumulative impact of bones, tendons, ligaments and muscles can be reduced, so that runners can reduce the risk of injury

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Walking is a sport that is easily ignored

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At this time, cross training (CT) is in use

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#02

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In addition to training muscle groups of different parts and improving running performance, cross training is also very beneficial to prevent running injuries

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By running alone, the muscle strength of these muscles reaches the saturation stage and tends to be fixed

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Riding is a common aerobic exercise, which can exercise quadriceps femoris and gluteus maximus, and strengthen the endurance of lower limb muscles and the whole body

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Core competence is very basic and important

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Providing mental rest can replace easy running or other activities on the rest day, provide mental rest, and even enable runners to maintain physical fitness during rest or injury

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So is the cardiopulmonary function

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What are the benefits of cross training? 1

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Please increase the amount of exercise step by step

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For those who run cross-country, running stairs is also a good pre competition exercise! If you are worried about knee injury, you can choose to run in the building with elevator and take the elevator when you go downstairs

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Squat can improve your athletic ability, so that you can run faster and jump higher

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It’s a gentle training that helps you recover from a long run

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Running stairs can also increase leg strength and bone density, and help improve the body’s running mechanism

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Cross training is loved by more and more runners

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Any action needs to be done step by step

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Generally speaking, you can finish 100 lunges at a time

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Running is not an all-purpose physical exercise

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It is necessary to correct the muscle imbalance caused by running

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Stick to it, even the stairwell that few people come to can become your private gym! 7

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Swimming can not only exercise the muscles of the whole body, but also reduce the pressure on the joints relative to the movement on land

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800m warm-up jog} 50 times of rope skipping} 40m sliding step (both sides)} 50 times of rope skipping} 30 times (one side) high leg raising} 800m running} 1 minute local running} 1 minute left and right jumping} 30 times of tuck jump (high jump)} 60m backward running} 40 times (one side) mountaineering} 800m relaxation running} all runners, in addition to running, please add cross training to the training plan Let you enjoy life more and enjoy more comprehensive fitness

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This is because only a few of the same muscles are used in running

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Classic cross training today, I recommend several simple and classic cross training, which can not only help you train your physical fitness, but also have a good effect on reducing fat! Try it next time you don’t want to run! 1

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It helps thousands of runners get rid of the boring running training of kilometer after kilometer and day after day

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There is no need to walk fast or race

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Swimming can also help improve the flexibility and flexibility of the body, and enhance the cardiopulmonary function

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