Place the mini belt above the knee, keep the body upright, with legs the same width as the shoulders, and tighten the mini belt.
Lift your upper knee as high as you can toward the ceiling.
Swiss ball style squatting against the wall with one leg 1.
Keep your lower legs close to the ground.
Horizontal step with mini belt 1.
Straighten the right knee, lift the left leg off the ground, bend the right knee to 90 degrees, and keep the knee of the supporting leg in the same direction as the foot.
2.
The strengthening of lower leg strength can reduce the pressure of ankle and tibia; Strengthened quadriceps and hamstrings can reduce the pressure on the femur.
Put your weight on the back of your feet, keep your knees below your toes, and hold your hips or lift your hands flat forward to maintain balance.
With knees slightly bent, one foot steps sideways to drive the other leg to move, forming a new preparatory posture.
Bend your hips and knees until your thighs are parallel to the floor.
Hold for 1 second, lower the head and gradually return to the initial position.
3.
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If the human body has more power to push the pace forward, the stride span will be increased.
Push up 1.
2.
Keep your head in balance with your body.
Keep your body straight, exhale and push your body to the initial position.
Sit on the Swiss ball with your feet flat on the ground, shoulder width apart.
To improve the health level, runners generally begin to lose muscle in their thirties, and contract with age, thus reducing their balance, flexibility and coordination.
However, through observation, many runners have problems such as poor running posture and inability to run long distances, which indicates that they may lack strength training.
Tighten the abdominal muscles, keep the hip pressing the Swiss ball, and slowly lift the upper body until the hip flexes 90 degrees, until you feel the abdominal muscles fully contracting.
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Focus on your abdomen-.
Running is a kind of exercise that we often use to strengthen our body.
When you squat with your knees bent, the Swiss ball will roll up.
The body is upright and the legs are the same width as the shoulders.
2.
Don’t slouch or tilt your hips.
3.
click 👆 Pay attention to the “running professor” and update running every day.
Keep your core tight and your back straight.
Press your hands and feet on the ground, tighten your hamstrings and glutes while exhaling, and lift your pelvis to make a straight line from your shoulders to your knees, so that you can move straight up and separate your knees.
If you want to stay healthy, strong and fast, runners need to add strength training to their daily training.
Keep the mini belt taut during the step, and keep your feet apart and pointing forward.
Supine bridge hip straightening 1.
After holding for 1 second, slowly drop the knee to its initial position.
Cross your arms in front of your chest and put your hands on your shoulders.
Keep your body upright, with your legs the same width as your shoulders, and your arms drooping naturally.
Place the Swiss ball between the middle of your back and the wall to keep it stable.
More strength brought by strong body can bring strength to hips and lower limbs, and increase driving force in running.
The mini belt turns the legs 1.
3.
Strength training helps to generate more muscle tissue, reduce the risk of injury by increasing their muscle content, strengthen sports performance, maintain or improve body composition, and improve health.
Keep your feet closed to prevent your pelvis or back from twisting.
To achieve the goal of running training, please do strength training! Why do we have to do strength training? It can: 1 Absorb body pressure Strong muscle tissue can better absorb the pressure brought to the body by repeated steps.
3.
Place the mini belt above the knee, lie on the right side, support the body with the forearm, overlap the left leg with the right leg, bend the knee to 45 degrees, and keep the heel and hip in a straight line.
Step right until the specified number of times is completed, then step left and repeat the above actions until the specified number of times is completed.
Return to the initial pose with control.
Lower your body and keep your back straight until your chest touches the ground.
Therefore, if you want to run well, strength training is essential! Hurry up! Here are 7 efficient strength training moves! Let’s practice! Squat exercise 1.
2.
Lie on the ground, feet flat, arms on both sides of the body, palms downward, close to the hips.
Toes forward, feet parallel.
Put your hands on the ground directly below your shoulders to form a high plank.
Try to keep your back from arching and your knees from reaching over your toes.
Keep your back straight, your abdomen tight, your knees aligned with your toes, and do a squat.
Keep upright and look straight ahead.
4.
Take a step forward away from the wall so that your knees are at a 90 degree angle and above your ankles.
Keep the mini belt tight.
Hold for 1 second and slowly lower your hips to the ground.
3 Accelerate running speed Running speed is determined by stride span and stride frequency.
Perform the above actions in a controlled manner to prevent the body shaking caused by the Swiss ball.
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Swiss ball type belly curling 1.
3.
Roll the Swiss ball back until the lower back is comfortably above the Swiss ball.
The more vibrations your muscles can absorb, the less your bones need to absorb.