Don’t be ashamed of being satisfied with your appearance
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Raise your legs high and lie prone on the flat plate to support your body, so as to make a basic posture of lying prone on the flat plate
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While lifting the body, twist slightly to the right, and put both hands near the right hip joint
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Push the ball away from your body while your feet are fixed on the ball, and straighten your legs
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As a runner, regular strength training is one of the important things you can do
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Given that you only need to train for just one hour a week, this is a great reward
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You can also change your posture to make the movement more difficult – your hands and fingers form a triangle and always stay under your head
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Don’t equate “core muscle strength” with abdominal muscle
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Don’t try to do strength training only when you recover from a physical injury
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Precautions for strength training 1
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Be sure to focus on muscle strength rather than “beach muscle”
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The training is mainly composed of simple exercises that can be carried out everywhere, focusing on the muscle groups most used in running
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The hamstring stretches face up and lies on your back on the ground, with your head and shoulders on the ground, your knees bent, and the soles of your feet flat on the ball
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Repeat 10 times on both sides of the body
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Straighten your arms and fold your hands up and down
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Proper exercise can help you improve running efficiency, reduce running risk, improve running posture, delay aging speed, make your body thinner and look better
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Each leg lasts 30 seconds
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Source: Mabu’s introduction to marathon: running, thinking and eating like a champion of POMA, published by the people’s Posts and Telecommunications Press Melos integrated waterproof waist bag More fit, no shaking, multi pocket design, more capacity
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Repeat 10 times
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In order to increase the difficulty of movement, one foot is extended forward and the other foot is suspended above the sphere
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Repeat 10 times for each leg
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Be sure to pay attention to signs of imbalance or weakness
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Return to the initial position after counting to 3
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Slowly press the body down until the nose is close to the ground, and then raise the body again to return to the original position
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When you become familiar with this sport, you can fix a lighter ankle weighting bag at the lower leg
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Today, Xiaobian will share with you five strength training for runners
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Don’t care about things like how much supine push I can do
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Be sure to make strength training an integral part of the whole training plan
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Adductor intensive training, lie on the right side of the body, put the left foot on the edge of the high stool or chair, keep the body balanced, straighten the right leg, lift the right foot to the left foot, close together, and then put it down
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Roll your belly, cross lift and lie on your back on the ground, bend your legs and knees, and put your feet flat on the ground
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Repeat 10 times for each leg
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We must pay more and more attention to strength training as we grow older
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Contract your abdominal muscles and lift your body slowly
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If you want to further improve the difficulty, use your hands to form a triangle and place it in front of your head at the same time
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Lift the right leg from the ground and bend it at an angle of 90 degrees, then raise it as high as possible
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Try to keep your elbows always under your body and not open to your sides
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Don’t let strength training distract you from your most important running training
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Complete 10 ~ 20 push ups
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Practice! Let yourself run better and faster! Push ups, practice the core pose – hands, palms and toes on the ground, arms straight, in a straight line from head to ankle
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Restore the initial posture
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Be sure to add upper limb movement to the training
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