When these conditions occur, The body’s ability to reduce the impact of running also decreases.

The whole set of movements is completed twice, with a break of 15-60 seconds.

If your core muscles are not strong enough, you must compensate with other inefficient movements, which will reduce the role of the body in pushing forward, thus reducing the efficiency of the pace.

If you like this article, please forward and share today’s equipment recommendation.

6.

The range of connecting core muscle groups is indicated.

Not really.

Plate support} target exercise part: core overall action Essentials: keep elbow and shoulder joints at right angles to the body, enter prone position on the floor, and support your weight with your toes and forearms.

Push up the plank support # target exercise part: core overall action Essentials: take the standard plank support posture, then support one side of the body with one palm until the arm is straight, and then do the same with the other hand.

5.

Here are two benefits: first, improve the efficiency of running, and a stable upper body is an important key to efficient running! When running, the weight is transferred from one leg to the other, and the pelvis and torso must remain stable.

Slowly lift your hips up about ten centimeters from the ground and stay for one second.

For runners, there are many benefits of core training, not to mention anything else.

The above is the decomposition of the six movements.

Russian swivel} target exercise part: key points of abdominal oblique muscle action: focus on the waist and abdomen.

02 what are the benefits of core training? Although the core muscle group is not the main force producing muscle group, its function is to “stabilize the body”.

They can be worn in four seasons.

These movements can be combined into the strongest core training in this way! click 👇 Follow the “runner” to share new content every day.

After the arms are straight, return to the standard plank support posture according to the action sequence and repeat.

Lie on your back, bend your knees and lift your hips # target exercise position: key points of lower abdomen movement: lie flat on the floor, put your arms on both sides of the body, bend your knees slightly, lift your hips with lower abdominal strength, lift them off the ground and lift them up.

At the same time, the waist and abdomen contract and twist your body twice until your arm is parallel to the ground and exhale at the same time.

In addition to accumulating running volume and running training, the most important thing you can’t ignore is the training of core strength.

For example, the common back pain problem of runners is often attributed to the lack of back muscle strength, because running is a high impact sport.

2.

Strong core strength brings countless benefits to running.

This is the biggest reason why runners can’t neglect upper body strength training! Benefit 2: reduce injuries and increase the fun of running.

It is located about below the human diaphragm, around the waist, abdomen, trunk center to the pelvic floor, and is composed of deep and shallow muscles, such as abdominal muscle, back muscle, gluteal muscle and thigh muscle.

The original price is 398, with a limited time special.

While lifting the left leg to the abdomen, lift the upper body to mobilize the strength of abdominal muscles and pull the body upward; As the body position rises, twist the body slightly to the right and use the left elbow to close to the right knee.

Running seems simple, but if you want to run healthily and achieve results, you must practice in many aspects.

3.

calf sleeves running

When your every step falls on the ground, your body must bear the pressure of 3-4 times your original weight.

Black technology quick drying clothes for men and women are the same 5-piece set.

As running enthusiasts, many people have such misunderstandings: they think that if they want to run a marathon or improve their performance, they just need to adhere to running training, and there is no need for other training.

It is said that many people insist on running for less than 10 minutes…

Then change your legs and do the same.

4.

Over time, these seemingly small impacts may lead to degeneration or atrophy of intervertebral disc.

The muscle groups located in the center of the human trunk and responsible for protecting the spine are collectively referred to as core muscle groups.

If the body is unstable during exercise, the limbs will not give more strength.

Target exercise part of hip bridge: action essentials of gluteus maximus: lie on your back and bend your knees, push your hips upward, take your shoulders and upper back as one fulcrum, and your feet as the other fulcrum, push your hips upward, and lift your middle and lower back and thighs upward, until the whole torso is basically in a straight line from the shoulder to the knee cap, and is roughly perpendicular to the lower leg.

When it comes to core strength training, it’s necessary to tell you what the “core muscle group” is first? Because many people are really wrong! 01 what are the core muscles? The core muscle group is the abdominal muscle around the stomach? Of course not! Core muscle group is an important muscle connecting the trunk of the body, which can help maintain balance, connect the upper and lower body and the body.

Among them, the joints of muscles and bones on the spine, shoulder blades and pelvis help you maintain a stable posture during running.

Target exercise position of bicycle belly rolling: key points of abdominal internal and external oblique muscle action: lie on your back, lift your legs off the ground, bend your knees, and put the palms of both hands behind your ears.

03 how to practice core training? If you want to really exercise to the core part, you must have scientific training methods.

In the whole process, both feet, shoulders, upper back and arms remain stationary, and the lower legs cannot move actively.

Bend your arms and place them under your shoulders to keep your body straight.

Each movement is carried out in sequence for 20 seconds.

1.

In short, the stronger your core strength and the better your muscle function, the more you can protect your spine and avoid sports injuries caused by running.

A group of functional core training actions are shared with you to fully exercise the waist and abdomen strength, so as to better run.