This exercise will bring extra explosive power to your every step
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Objective: to strengthen the muscles of hip, abdomen and lower back
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Strengthening this area will keep the hips strong and hopefully avoid injury
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Objective: to exercise the lower back, hamstring, biceps and triceps
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Goal: this challenging movement exercises the hip and abdominal muscles
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Hold the dumbbell with both hands and place it between your legs
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It doesn’t take much time to complete all five exercises – it only takes about 15-20 minutes
.
Repeat 10-20 times
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Lie on your back with your legs together, bend one knee and extend the other leg flat on the floor
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Stretch out your legs again
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Hold a medicine ball or dumbbell in your hand
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Repeat 10-20 times
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Keep the weight on your head for a while and swing it back to its starting position
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Repeat 10-20 times on each side
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Stand on the ground with your feet slightly wider than your shoulders
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Repeat 10-20 times
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With the help of a few basic exercises, you will run faster and reduce the risk of injury
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Here are five strength exercises you can do at home recommended by Jeff Horowitz
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Keep your back straight and look up
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In front of the body, straighten your arms, lift the weight above your head, and slide smoothly directly above
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When you run 4 (or 6) days a week, it’s hard to find time to lift weights
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Single leg Hip lift this exercise can strengthen the gluteus medius to increase lateral stability and prevent hip injury from constant impact from the road
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Source: Sina running –
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For exercises that require dumbbells or medicine balls, use a heavy object to provide “medium resistance” – that weight is challenging enough, but not light enough for just exercise
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Hard straightening arm Pre menstrual lift is a good exercise that integrates all functions, so that the lower back, hips, shoulders and upper back can be exercised
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Straighten the extended leg and lift it a few inches off the ground (1 inch = 2.54 cm)
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It strengthens the muscles of your upper back and shoulders, helps you maintain a “high” running posture, prevents back pain, and provides more motivation for running
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Return the right leg to the center position and repeat the above action with the left leg
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Strength training is an essential part of a time-based marathon
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Keep your upper body stable, bend your knees and roll the fitness ball towards your upper body
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Step your right foot to the right and move your weight to your right leg
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Keep your feet shoulder width apart and your hands on your hips
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knee The exercise in front of kneeling and lying strengthens the muscles supporting running, and this action will directly exercise the muscles used in running
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In addition, strengthening the body parts that support your running can help you get rid of injuries
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Arch your back and bend your knees slightly
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Keep your back straight
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Using this exercise to strengthen your core strength will stabilize your body and keep it upright
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dumbbell Swing this exercise exercises the oblique and transverse abdominal muscles so that your abdominal muscles can “lock your movement at any time”
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Put your hips back in their starting position and keep your straight legs a few inches off the ground
Try these exercises twice a week when you watch your favorite TV program at home
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Push your hips back and keep your back arched
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However, strength training can help you run faster by targeting the muscles you use when running
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Keep your body in a straight line with your feet firmly on top of a stable fitness ball
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Repeat 10-20 times
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Support the ground with bent legs, jack up your hips and hang in the air for a few seconds
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Swing back to the starting position with the momentum of the dumbbell
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Squat down so that your knees are at a 90 ° angle
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side Lunge lunge strengthens the middle gluteal muscle and the lateral muscle of the hip
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Start from the support position of the tablet, face down, palm on the ground and keep still
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Stand upright and pull the dumbbell over your head
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