EXERCISE: 7 best exercises for runners that will become stronger
Sport And Fitness / / December 19, 2019
In order to run faster, you need not only regular jogging, but also other exercises that develop the whole body, not just the feet: it is yoga, and high-intensity interval training (HIIT), and, of course, power.
Most runners do not like weight training and prefer to do without them as long as possible, but when it comes to more serious purposes, you have to take yourself in hand and include yoga and strength in its program training. Yoga makes your body more flexible ligament - a powerful and at the same time flexible. Strength training further strengthens muscles and give us more stamina. In general, if we develop, develop harmoniously, which means that jogs to have to add a lot more interesting workouts! At least, I do not know of any runner who would have reached a certain level and stop only at some jogging. So today we will focus on strength training for runners. For a start - seven simple and very effective exercises.
So, weight training strengthens your muscles, help us to become stronger and faster, and additionally insure from injuries as severe ankle podvorachivaetsja much less frequently than not fortified with additional exercises.
On the one hand, as a runner, you have to strengthen those muscles that you use the most: quadriceps, hamstrings and calf muscles. On the other hand, you need to keep balance and to eliminate the imbalance in the body that can result from too much the load on the same muscles and absolute disregard for others, so it is important to pay attention to the condition of your body and the top body parts. These trainings should be taken no less seriously than to run, so better make your training schedule, taking into account the addition of power days.
Before you begin any of the exercises listed below, make sure that you have enough good base, that is enough strength and skill. If you are not confident in their abilities, it is better to consult with a trainer and carry out under the supervision of a professional. Of course, if you want to achieve really good results, work with a trainer at least a first pores or while preparing for competitions with certain specific objectives is a must condition.
1. Strap
I think everyone knows what a strap, but just in case we repeat again. Planck refers to isometric exercises and strengthens the muscles of the body perfectly and shoulders. It is different, and depending on its species comes more stress on certain muscles. For example, in the side bar big load goes to the obliques.
By the bark of the muscles are the obliques, transversus abdominis, rectus abdominis, small and medium-sized gluteal muscles, the adductors, hamstring, infraspinatus muscle coracobrachialis muscle and others.
2. "Russian Twist" (trunk rotations)
Exercise "Russian Twist" affects a fairly large number of muscles, including the press, obliques, lower back and hamstrings.
3. Squatting in a lunge with arms raised
This exercise affects the quadriceps femoris, hamstrings, buttocks, shoulders and muscles of the core. You can carry them with weighting, if you want to add a burden.
During the exercise, make sure that the weight is directly over your head, and the angle at the knee of the leg that shall be made ahead, was 90 degrees.
4. air squats
For the runner ups should be a mandatory element of the training. And these squat - one of the easiest to perform and one of the most effective. During their performance at work include the buttock muscles, quadriceps hip muscles, hip flexors, buttocks and muscles of the core.
During the sit-ups, take care that in the final point lower thighs are parallel to the floor, and during the stop lift did not go on the toes and heels. Just imagine that you sit on a very small chair. If the weight is periodically transferred to the socks, the socks can be placed under small pancakes of dumbbells.
5. Deadlift on one leg
Deadlift on one foot is a perfect exercise for strengthening the muscles of the thigh and buttocks, as well as helping to develop a sense of balance and improve your resistance. For starters, you can perform this exercise without weight.
6. "Pistol"
I think school Classifications remember everything, and these sit-ups, which are always included in the school curriculum, too. If you do the right thing, delayed onset muscle soreness is so strong the habit that will go quite painful. ;)
7. Lifting dumbbells with rotation
This exercise is designed to strengthen the muscles of the upper body - the body and shoulders.
As you can see, all of these exercises are aimed at the development of strength in the legs and upper body. There is nothing particularly complicated, but if you are not confident in their abilities, it is better to do it under the supervision of a trainer or ask him a bit modify them (variations on the theme can be quite a lot) so that they perfectly match your requirements and ultimately led to the desired results.
Good training to you. ;)