Actions: open your feet to shoulder width, step your right foot to the right, and move your body weight to your right leg
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However, running must practice strength! Running requires the use of body muscles
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It enhances the muscle strength of the upper back and shoulders, helps your upper body maintain a stable running posture, prevents back pain, and provides better efficiency for the transmission of running power of the upper and lower limbs
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Action: the feet are slightly wider than the shoulders, arch, straighten the back, and bend the knees slightly
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This action will directly exercise the muscles used during running and improve the explosive power during running
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Objective: to exercise the oblique and transverse abdominal muscles and the deltoid of the arm
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Moreover, how to adjust the body by swinging the arm, the strength of the deltoid cannot be less
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10 in each group, 5 groups per day
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Click the blue word above and remember to pay attention to us! Why do you need strength training for running? Isn’t strength training about building big muscles? Why don’t you run a few more laps? Marathon champions don’t have much power! Many people don’t understand the gym and fitness because they hate large muscles
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Sao Nian recommends five actions, one leg hip bridge
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Thank you for reading this article
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Side lunge side lunge can not only exercise the muscles of thigh, calf, hip, abdomen and back, but also strengthen the muscles around the knee joint, so as to reduce the injury of impact force to the knee during running
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If you run in Shengze area, you can join 2
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10 in each group, 5 groups a day
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Goal: exercise hip and abdominal muscles
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Increase the training intensity after getting familiar with the movements
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Lean your hips back, keep your back arched, and hold heavy objects in your hands, such as two dumbbells
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After the thigh and abdomen are in a straight line, perform peak contraction for a few seconds
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Action: hold the dumbbell with both hands and place it between your legs
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Objective: to exercise the lower back, hamstring, biceps and triceps
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Squat down so that your knees are at a 90 ° angle
Keep your back straight and look up
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They are afraid of thick legs and thick hands
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Exercise the lower limb method with fitness ball
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Running fast requires strength and coordination
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Shengze running group join the group to run and look forward to your joining (please reply to the key in the official account, enter the group and add WeChat to the group)
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Keep your back straight, contract the peak for a few seconds, and then repeat
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This exercise can enhance the middle gluteal muscle to increase lateral stability and prevent the hip from being injured by the constant impact from the road
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If you like, please share it with runners
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Some people are easy to strain their muscles in strenuous exercise because of their poor muscle strength
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1
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Running is stable and steering is sensitive
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Exchange legs to do movements, 10 in each group, 5 groups a day
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Hard straightening the arm can exercise the lower back, hips, shoulders and upper back
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When the arm is upward, straighten it without bending
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Repeat
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Objective: to strengthen the muscles of hip, abdomen and lower back
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Action: pull up with your stomach
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Repeat 10 times for each group, 5 groups a day
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Welcome to join our running group
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Action: support with both hands, put your feet on the top of the ball, adjust the position to keep stable, bend your knees, roll the fitness ball to the upper body, and then extend your legs again
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Objective: exercise knees and thighs
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The core plays a great role
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Dumbbell flat lift can strengthen the core strength
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National exchange group
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Pull the dumbbell from both sides to the shoulder level position with your hand, and then shrink the peak for a few seconds
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In order to rush Pb and reduce pain, give yourself strength
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Keep the weight lifting object on the head for a period of time, and then return to the starting position
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The movement difficulty is high, 5 in each group, 2 groups a day
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