The swing range of hands and feet does not need to be too large.
Training method: lie flat on the ground with one foot bent and the other straight and flat; At the same time, push the straightened legs and buttocks upward until they are in line with the shoulders and knees; Slowly put it down and feel the strength of the other side’s ass and quadriceps femoris; After 8-12 single leg exercises, change your feet.
In a run, downhill will often bring enough pleasure to the runner, but if the core muscle group does not have enough strength to control the runner’s downhill movement, the quadriceps femoris and knee will bear additional weight and produce unnecessary swing, which may lead to excessive energy consumption and even increase the risk of injury and injury.
Lift it up until it feels tight.
So, if you reduce the amount of running in winter, or even enter the “winter break”, how should you ensure your physical state? For runners, using winter break to awaken body muscles is one of the key factors to maintain running state and body function.
So the question is, why wake them up in winter? A survey by the famous American running magazine runner’s world shows that the top runners in Europe and America will spend a lot of time in their weekly training courses to enhance their core muscle strength.
Even in the final stage, a strong core muscle group can provide more power for the runner’s sprint.
However, due to the working mode that most office workers always sit, the gluteus maximus is “dormant”, which is also known as “gluteus amnesia”.
A stable and powerful core muscle group can help the runner save a large part of the energy lost due to unnecessary joint swing, so as to use these energy to the pace.
Support the ground with the palms of both hands, keep the core stable, and move the feet forward alternately.
The same is that the feet move forward alternately, but move to the opposite hand, the right knee to the left hand and the left knee to the right hand.
If you want to be more intense, try not to touch the floor with your butt every time you train.
Training method: face down, hands and feet extending forward and backward; Right hand with left foot, left hand with right foot, swing up and down alternately; Keep steady breathing and smooth movement; 30-45 seconds for each operation.
Never underestimate the core training.
However, their importance is absolutely no less than that of the front.
If you want to advance the challenge, you can try single leg bridge.
Why wake up your muscles in winter? The low temperature and changeable weather in winter often prevent many runners from running plans, but it also provides runners with a great opportunity to train their muscles and awaken some muscle groups ignored in normal training.
The focus is to keep the movement coherent, stable and smooth.
The gluteus maximus and hip joint are important hubs for controlling the lower body muscle group.
According to the training principle, the range of core muscle groups, including the muscle groups from the shoulder parallel line to above the hip bone, naturally includes the side and back trunk.
Land swimming (swimmer) is located in various muscle groups at the back of the body, which are often ignored by runners.
In addition, the oblique abdominis can provide stability and help you stay upright at the corners of the track, avoid potholes on the road, or run on undulating ground.
It can not be ignored that the “always sitting” gluteus maximus is in the core muscle group.
During training, be sure to keep the body stable.
At the same time, remember to keep your knees, hips and shoulders in line.
When training, focus on your hips and relax your back thighs.
Single leg bridge is a common bridge in various training menus.
Land swimming is modeled on swimming.
Training method: push up on the ground to prepare for the action, hold the palm on the ground, keep the elbow slightly bent, and let the upper body muscles participate together; Retract the right foot to the left chest, stay for 2 seconds and then reply, and switch sides; Keep your torso straight.
Focus on the rear muscle group, keep breathing during training and feel the tightening and extension of hip muscles..
Mountaineering (Mountaineering) mountaineering is also an action extended by flat plate support.
If your core muscles are weak, tilting when turning may cause your leg and foot joints to bear too much weight or stretch too much.
How to wake up sleeping muscles? Compared with ordinary flat plate support, side plate support is relatively less mentioned, but it is also a quite basic muscle strength training action, which is easy to operate.
Training method: land on the side and weigh the ground with your elbows; Focus on the strength of the side abdomen and lift the hips off the ground; The other hand extends upward; Stay for 30 seconds and keep breathing.
It mainly focuses on the muscle groups at the back, hips, back of legs and other back of the body.
You can also adjust the operation seconds according to your own degree and gradually in order, mainly for oblique abdominal muscle and transverse abdominal muscle.
The “core muscle group” that has been repeatedly mentioned in the running circle naturally has its importance, but the core muscle group is not only the abdominal muscle.
In fact, it is the basic version of this action.
Not to mention running, many people even need great courage to go out…
Because of this, there are two actions that can awaken your long sleeping, strong and powerful gluteal muscles.
However, this training focuses on the movement of the lateral abdominal muscles.
Compared with the previous one leg bridge, donkey kick is more suitable for beginners to operate.
The slight cold is over, the severe cold is approaching, and it’s the coldest time of the year.
Because of this, this winter has become the “hardest” day for runners.
If you patronize the training of the positive abdominal muscle, it will not help the runner maintain his state and improve his running ability.