The detailed action learning process and standard action execution posture are important guarantees to help you realize the positive effects of this exercise action on the body, running posture and running strength.
The supporting feet are also kept flat on the ground, while resisting the slight rotation force caused by unilateral (single leg) support.
In fact, it is not the case.
But you want to do more effective strength training.
The two lower limb strength training movements most familiar to many runners are squatting and squatting against the wall.
In order to stand up, when both hands reach the ground, the rear of the hip joint generates tension, and this tension, coupled with the push of the rear foot off the ground, allows you to transfer the center of mass to the new support foundation.
Key points after mastering the standard lunge, you can change flexibly.
06 complete the last step, with the rear feet close inward until they reach the fixed feet, stand straight and the hip joint fully extended.
Good lower limb strength training has four benefits for running: improving the pace, improving running efficiency, avoiding pain, and making you run easier.
02 extend one leg as far back as possible.
It suggests that we should ensure that the pelvis and spine are in a neutral position when doing this action.
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Hold your chest up a little so that you can move your weight up naturally.
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However, some people believe that running itself can improve the strength of the legs, and there is no need to train the lower limbs alone.
05 lift the back foot from the ground and try to form a straight line from foot to head.
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The degree of flexion of the posterior ankle increases as the knee touches the ground.
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The spine stays straight during forward tilt.
Next, let’s learn this strength training action – lunge.
You can repeat with the other leg after 12~20 times with one leg in place, alternatively with the left and right legs, or in multiple directions.
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The key is to simulate running movements, that is, always single leg power, alternating back pedals and front swings.
This new support base is formed by the front foot (support foot), on which you put all your weight.
To improve our running performance, it is not enough to just run by itself.
01 stand up straight with your feet together on the ground and your arms hanging at your sides.
Our daily running only plays the role of stimulating some leg muscles.
03 touch the back knee and keep the shins of the front or support legs as vertical as possible.
Leg strength training: it can improve muscle strength and endurance, protect joints, prevent injuries, improve sports performance, improve the metabolic rate of the body, and have a good effect on fat reduction and shaping.
Lean forward to balance that leg and maintain control.
Running requires strength in the legs.